26-07-2009, 07:05 AM
Good morning Ed How are you? I completed my 10mile road race yesterday and would like your advice on where to start the 10k programme again. My next race is a semi off road 10k on Monday 31st Aug'. Am I right in saying that I do the following?
Today 30mins easy (that's plenty for me today)
Monday 30mins easy
Tuesday Day one
Here's some feedback for you since my last feedback post (Day 8 1k's):
Day 12 5k in 20mins 12secs which is a PB!
Day 15 10x400m av' 1mins 24 or 1mins 25secs
Day 19 10mile road race in 69mins 57secs which is PB and smashed last years time of 75 mins 49secs! It was not as hot as last year but hot enough. Felt very strong and relaxed throughout and did not get overtaken by anyone. Started at 6mins 50secs per mile and finished on 6mins 51secs last mile but flat out at the end. Slowest mile was mile 9 in 7mins 16secs but was head wind. Really enjoyed the race and was the best paced race that I had ever ran.
I kept to easy runs for the days in between but took a rest day on Day 17 as I was really tired. I am pleased that I did rest.
All in all I am very happy with how things are going and thank you. Although I am increasing my pace and getting PB's all I can think about is that I ran yesterdays race at an average pace of 7mins/mile or 4mins 22secs/km which is far away from the target 3mins 59secs per km for sub 40 10k. However, I suppose this race was for an extra 3.8miles and I paced myself accordingly.
D
Today 30mins easy (that's plenty for me today)
Monday 30mins easy
Tuesday Day one
Here's some feedback for you since my last feedback post (Day 8 1k's):
Day 12 5k in 20mins 12secs which is a PB!
Day 15 10x400m av' 1mins 24 or 1mins 25secs
Day 19 10mile road race in 69mins 57secs which is PB and smashed last years time of 75 mins 49secs! It was not as hot as last year but hot enough. Felt very strong and relaxed throughout and did not get overtaken by anyone. Started at 6mins 50secs per mile and finished on 6mins 51secs last mile but flat out at the end. Slowest mile was mile 9 in 7mins 16secs but was head wind. Really enjoyed the race and was the best paced race that I had ever ran.
I kept to easy runs for the days in between but took a rest day on Day 17 as I was really tired. I am pleased that I did rest.
All in all I am very happy with how things are going and thank you. Although I am increasing my pace and getting PB's all I can think about is that I ran yesterdays race at an average pace of 7mins/mile or 4mins 22secs/km which is far away from the target 3mins 59secs per km for sub 40 10k. However, I suppose this race was for an extra 3.8miles and I paced myself accordingly.
D