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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 33/31 min 10k (/Thread-Sub-33-31-min-10k)
Sub 33/31 min 10k - TheEd - 17-04-2009
Good luck for the 21km ... sub 72 min
:mmm:
you certainly set tough goals
enjoy
TheEd
Sub 33/31 min 10k - CanRunr - 17-04-2009
Well... I ran 72.5 min last year on less training, so hopefully not too though.
Sub 33/31 min 10k - TheEd - 17-04-2009
good stuff
enjoy
TheEd
Sub 33/31 min 10k - CanRunr - 19-04-2009
YEAH! I did it! 1:10:27!
What more can I say? Almost even splits. Did the first 10k in 33:15. Cheers.
Sub 33/31 min 10k - TheEd - 19-04-2009
my O my .. you certainly have some talent worth nurturing
Congrats
take a few days recovery and then we can chat Tuesday
again well done
TheEd
Sub 33/31 min 10k - TheEd - 20-04-2009
Thanks for that .. have removed link as well as question
first question .. how your shins doing, please?
you must monitor them as well as continually work on their maintenance
If you want to be ready for the main race in may I suggest you not get too carried away with the next 10k .. inotherwords you don't seek to achieve great results via placing pressure on yourself
This Thursday would be the 2000's and the following week 1000's with the race on the Saturday that follows
during this time you need to avoid picking up any leg problems as your last few weeks have been trying to say the least and to pick up an injury now or other would be very wasteful
you have some talent worth nurturing, so don't become your worst enemy
keep listening and drop me a private message sometime
Cheers
TheEd
Sub 33/31 min 10k - CanRunr - 21-04-2009
Hi again. I appreciate the privacy, too.
This next race is more for fun, but nothing at stake.
Shins are good, so far. I've done a lot of specific stretching. Also:
Yesterday, spent 1h on bike.
Planning to run 30 min today and see how that goes.
I'll try for 1h running tomorrow.
Sub 33/31 min 10k - TheEd - 21-04-2009
maybe consider cutting back to 40 minutes tomorrow so that you able to go into the 2000's a little more fresh
Cheers
TheEd
Sub 33/31 min 10k - CanRunr - 24-04-2009
Ugh. I ran the 2000s. They went less than spectacular, however there were strong winds today and I got a small cramp. I had a hard time finding my pace (I was aiming for 6:25).
They were 6:20, 6:25, 6:29, 6:31, and 6:35
I'm taking tomorrow off; these sapped the energy out of me
. What would you recommend for the weekend?
Sub 33/31 min 10k - TheEd - 24-04-2009
Don't hassle about pace when it is windy for the future maybe consider jumping onto a treadmill in such conditions
follow the program for the weekend
04 Rest
05 longest run - 'time on feet' up to 1Hr 30min or 2Hrs if 21K
06 easy day of 30min running
07 easy day of 10k running - relaxed
will chat at a later stage about hillwork sessions on the sub 31 program
[URL="http://www.time-to-run.com/training/10k/sub31.htm"]
sub 31 min 10k Training Program[/URL]
currently they represent high risk training
this is something to look at after June
Cheers and enjoy the weekend
TheEd