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Working towards my first sub 45 10K


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Old 26-01-2019, 10:03 AM   #11
TheEd
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Hi Johan, how are you feeling now

hope everything works out

TheEd
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Old 26-01-2019, 01:23 PM   #12
johanbakx
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Hi Ed,

Feeling fine now. Day 15 restday, just finished day 16 33 min easy 5:18. Tomorrow rest.

Monday 10k race pace, aim 47:00 (4:42)!

Johan
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Old 29-01-2019, 08:13 PM   #13
johanbakx
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Hi Ed,

Today I tried the 10k at race pace at 4:42, but could only manage 5k at 4:46. I was very tired and kinda saw it coming. Definitely better to do this session in the weekend! So I’ll prolong this cycle till saturday and have another go. Any advice for the coming three days?

Johan
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Old 31-01-2019, 08:37 AM   #14
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Injury

Picked up an injury (right foot), so I need to take a couple of days rest, hoping it will heal.

Johan
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Old 02-02-2019, 08:24 AM   #15
TheEd
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Hi Johan, how things going?

have you recovered from the sore foot?

don´t be too hard on yourself, as sometimes it takes a few times to get the result

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Old 03-02-2019, 07:09 PM   #16
johanbakx
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Hi Ed,

thanks for checking in. The foot's ok. Went for an easy run today, 7.2k at 4:54 in a couple of stints. I'll give it another 2 days rest now and will start another cycle on Wednesday.

I suspect the last cycle (my first on this schedule) proved just a bit too much. I went from training 2 or 3 times a week to 6 times a week. It went rather well, but in the end I was tired. So this cycle, I will leave some sessions out. I will keep all speed sessions, but some easy runs will be cut out. Do you agree this would make sense for me to do?

My race is on March 31st. So I will start my last cycle from March 13th.

Johan
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Old 04-02-2019, 09:21 AM   #17
TheEd
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Hi Johan, on the cycle, Day 3 . 5 . 8 are the most important

to start with you can have rest days in-between those sessions, and when it comes to week 2 .. you can run every 2nd day after the Tuesday Day 8 session .. paced run on the Saturday and then run every 2nd day ..

please ask questions

TheEd
ps.. in retrospect, we shouldn't have swapped those days around
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