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Consistent 10km improvement - nickmac - 18-09-2010

Hi TheEd,

How are you?

Happy with my run today, 13:51min / 3.87km / 3:35 pace

1. 3:27
2. 3:46 (500m hill)
3. 3:33 (10:46/3km)
4. 3:04 (870m)

Legs feel fine, I'll get out for an easy 40mins tomorrow.

Consistent 10km improvement - TheEd - 18-09-2010

an enjoyable session?

nice going


Consistent 10km improvement - nickmac - 18-09-2010

Thanks, not very enjoyable :laugh:

The time trial format is very challenging, but it was great to test myself.

I wanted to get your feedback on my training for the next few months.

Previously we discussed moving to the off period after todays hit out, however, I'm hoping to postpone this as I'm bringing my little boy back home to Ireland to meet his extended family for the first time, we're booked and ready to go in December! We will be gone for 4 weeks in total and I was wondering if its possible to wait until then to move onto the off period/build up phase. (don't see myself doing any speed work while home :p)

This would mean completing another 4 cycles of the 10km plan (3 completed so far). Bringing me up to my next key races, which are:
28th Nov (10km, road)
2nd Dec (10km, track)
12th Dec (10k, road)

Is this a bridge too far do you think?

Consistent 10km improvement - TheEd - 18-09-2010

Nick .. I seriously recommend the build-up training as it truthfully takes you to a new level which you are able to build on rather quickly which you soon see after 2 x 10k cycles

if you stay on the 10k cycles now you can very easily fall into the stale category which sometimes can take a while to come out of it

it is your choice and it may not even occur but it is always better to avoid

over to you


Consistent 10km improvement - nickmac - 18-09-2010

Morning TheEd,

I thought you might say thatSmile and all makes a lot of sense.

So just to make sure I've got it right:
2 weeks off training, then 3 weeks build up, sound ok to you?

Thanks for all your help with this.

Consistent 10km improvement - TheEd - 19-09-2010

no .. you do not need to go totally into it .. take 2 days off Sunday - Monday then from Tuesday 2 weeks build up with the hope of 1hr runs becoming your staple diet of easy running and then we take it from there

for the 2 days off pizza, ice cream, movies in no particular order is recommended

a short break from routine and then the build up

we can modify matters to benefit you this time round but the achieving of the 1hr runs as regular is the aim

please ask questions if need be


Consistent 10km improvement - nickmac - 19-09-2010

Understood, thanks for your help.

I'll follow the 2 week program as outlined and let you know how I'm travelling.....

Consistent 10km improvement - nickmac - 27-09-2010

Evening TheEd,

How are things going for you?

Easy runs are going well and sunny spring days definitely make running that bit more enjoyable. My energy levels are good and I'm looking forward to getting back on the training cycle and pushing on my times.....

I've been looking at the local racing calendar here and there's a 4km road race on 17th October. It's a nice flat course, would this suit for the time trial on day 19 of build up phase? Let me know what you think.


Consistent 10km improvement - TheEd - 27-09-2010

that certainly would Big Grin

great stuff


Consistent 10km improvement - nickmac - 16-10-2010

Hi TheEd,

Hope you're going well!

4km t.t. tomorrow morning, looking forward to finding it.

Build up has gone well, plenty of easy runs with some hills for good measure!

I'll update you tomorrow.