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Consistent 10km improvement - TheEd - 09-07-2010

pressure is what expectations you place on yourself

get used to preparing for a race in the same way you would for a quality session as in the 2k or 1000m

when you get to an event the extra G's will take care of things

simply enjoy and run with the same effort as in the quality sessions and things should be fine


Consistent 10km improvement - nickmac - 11-07-2010

Hi TheEd,

38:47:07 :jive:

Very happy with the time, the course was flat and the weather played it's part too. Not very even pace which made life a bit more difficult for me, but I'll take a p.b. anytime!


Body feels fine, Easy run tomorrow, about 1hour?

Thanks for your help,

Consistent 10km improvement - TheEd - 11-07-2010

nice going .. consider doing only 30 to 40 minutes max recovery tomorrow and 1hr on Tuesday

feedback before starting the 2k's, please



Consistent 10km improvement - nickmac - 14-07-2010

Hi TheEd,

I hope things are going well with you.

I ran Monday and Tuesday sessions as agreed, very easy.
Unfortunately wasn't able to get my 30min run in today.

Hips felt a bit tender when I started out on Monday, I think it may have been from racing flats, feel fine now.

5 * 2ks tomorrow, stick with 7:40 target? Also, do you recommend using the track for this session?

Talk soon,

Consistent 10km improvement - TheEd - 14-07-2010

highly recommend the track because then at least you know it is consistent and the surface is a little more forgiving, it also assists in pace judgement which in turn will develop your racing ability

and yes, stick to the 7.40's and draw the benefits from the balance of the program



Consistent 10km improvement - nickmac - 15-07-2010

Evening TheEd,

Glorious 14C sunny winter's day here, perfect running conditions!
I was a little unsure of using the track for today's sess, struggled getting my head around 25 laps Wink

However, it went well and yes, pacing was a lot better

Consistent 10km improvement - nickmac - 15-07-2010

Sorry about that TheEd, our cat just jumped on the laptop:laugh:

Times as follows below:

1. 7:38 - (3:50 + 3:48)
2. 7:40 - (3:52 + 3:48)
3. 7:41 - (3:52 + 3:49)
4. 7:42 - (3:53 + 3:49)
5. 7:39 - (3:54 + 3:45)

Also, I was hoping to run a half mara this Sunday for my long run. Wouldn't race it, just for fun, what do you think?


Consistent 10km improvement - TheEd - 15-07-2010

nice cat and nice session

I for one totally prefer the quality sessions being done on the track

the half will be fine as long as you apply a relaxed effort towards it and it does not throw your Tuesday 1000 session out

the long run yes, relaxed yes


Consistent 10km improvement - nickmac - 20-07-2010

Hi TheEd,

I hope you're well.

I didn't do the 1/2 mara on Sunday, so I just did my regular 90mins run instead.

Unfortunately I couldn't get to the track for 6 * 1k today. I struggled again with the pacing on the first rep on the road, rest of them felt ok. Overall a bit slower than last time out.....
1. 3:50
2. 3:40
3. 3:42
4. 3:39
5. 3:43
6. 3:41


Consistent 10km improvement - TheEd - 20-07-2010

hopefully the balance can come back for the rest of the cycle