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Consistent 10km improvement - TheEd - 31-07-2010

enjoy .....

Consistent 10km improvement - nickmac - 02-08-2010

Morning TheEd,

38.14! Delighted, pb by 33 seconds.

1. 4:03 6. 3:44
2. 3:51 7. 3:42
3. 3:56 8. 3:51
4. 3:50 9. 3:50
5. 3:43 10. 3:39

Weather was cold and wet, but the wind didn't kick up too much, so ended up pretty good conditions.

I ran an easy 40min run yesterday, I was planning an easy hour today, what do you think?
Thanks for your help,

Consistent 10km improvement - TheEd - 03-08-2010

nice going and from the splits there is scope for slight improvement

moving forward you can look to do the next 2k session from 7.30 to 7.40

so a 5 second pace increase, 1000's will be 3.35 to 3.40 per k

1hr easy for Tuesday and 30 minutes Wednesday before going back to the 2k session

however please provide feedback as to recovery

and whether you would prefer to plan things differently



Consistent 10km improvement - nickmac - 09-08-2010

Hi TheEd,

Unfortunately I've come down with a bit of a cold the last few days, nothing too serious, but I have been running since Friday.

I'm hopeful to get back into my sessions in the next 2 - 3 days, so I'll get back to you then to work out the best way to proceed.

Talk soon and hope all is well with you.

Consistent 10km improvement - TheEd - 09-08-2010

this can often happen after a hard effort so focus on recovery and if there is no infection then it should be fine to return to light 'jogging'

please let me know how it goes


Consistent 10km improvement - nickmac - 29-08-2010

Hi TheEd,

How are you?

Just wanted to give you a bit of an update on my training the last couple of weeks.

I missed about 8 days with a cold. Did 6*1kms last week, avg 3:39.
5km t.t. yesterday wasn't so crash hot, 19:37. Did get a stitch halfway through, but 25 sec slower than last time out. Not a big deal, just need to get back into consistent training.

No race next weekend, I was thinking about another t.t.. There's a 10km the following week (12 sept), was planning on doing that too.
What do you think?


Consistent 10km improvement - TheEd - 29-08-2010

let's try rebuild you a little looking (as you also mention) a little consistency

drop the time-trial and focus towards the 10km race on the 12th Sept

this week we can look at doing a 5 x 2k session

what say you?


Consistent 10km improvement - nickmac - 30-08-2010

Sounds like a plan!

So should I drop the 10*400s tomorrow and do the 2k sess instead?


Consistent 10km improvement - TheEd - 30-08-2010

you can do the 2k either tomorrow or Thursday, your call

depends on how you normally recover from the 2k session



Consistent 10km improvement - nickmac - 30-08-2010

Hey TheEd,

Happy to do the 2ks tomorrow, recovery is normally pretty good.

Just so I'm clear, if I do 2k tomorrow, what would the rest of the week look like?