I want to run faster!

[TheEd]

Hi Andrew, you have done the hard part of the program

take a look at this article: Thoughts behind the programs

http://www.time-to-run.com/theed/10k...d-the-programs

getting the balance right, is the idea now

TheEd

[AndrewL]

Nice! Thanks for the article link.

Day 9: 30:00 - 6.68km (broke my streak of round numbers)
Day 10: 60:00 - 12.88km (looks boring, but is exactly 8 miles, so it makes me happy)

What time I shoot for in the 5k run on Saturday? I read in other threads that I don't want to go all out, but I would like to have an aim. Thanks again, Coach.

[TheEd]

Andrew, the 5k, would be good at 10k pace

try not to push yourself too much but more to focus on being relaxed at pace

thanks TheEd

[AndrewL]

Day 11: Rest!
Day 12: Fast 5k - 19:04

1. 3:45
2. 3:51
3. 3:50
4. 3:49
5. 3:48

I started off a bit fast, but managed to settle down. However, I never managed to find a comfortable pace. I would look at my watch and be at like 4:05-4:10 pace and have to kick myself to stay at 3:50. I'm not sure why that was, maybe I am just tired today. Anyway, this wasn't my top speed, but it was more effort than I expected.

Oh, and even with the extra effort I kept myself relaxed the whole run, didn't tighten up or have any problems with form even when noticing that I was way off pace. So that's good, I guess.

[AndrewL]

Day 13: 60:00 - 12.30km
Day 14: 30:00 - 6.17km
Day 15: 10 x 400m @ 84s - 60!s Rest
1: 84
2: 81
3: 82
4: 84
5: 82
6: 82
7: 82
8: 83
9: 84
10: 85

I am surprised at how good this run felt. I expected it to be punishing, but it was easy. I tried to hit exactly 84s but it is hard. Even though it felt good, there were a couple times where I could feel my form breaking down, so I need to keep an eye on it in the future.

Oh, and I have no race scheduled this weekend. Is an 8k time trial acceptable?

[TheEd]

Andrew, are you able to do either a 4k time-trial or 5k?

very keen and enthusiastic currently, and it is certainly showing in your running

Do you not have a Park Run where you are?

nice going

TheEd

[AndrewL]

Day 16: 40:00 - 8.46km
Day 17: 30:00 - 6.15km + 6 x 1min fartlek (9.07km total)
Day 18: Rest
Day 19: 5km - 18:52

1. 3:39
2. 3:45
3. 3:49
4. 3:52
5. 3:47

I didn't want to do a 4km run because it has only been 3 weeks and I think the pace I am training at is correct, so no need to over think it. I did expect to run better in the 5km, but I was at a conference all day so was tired by the time I got laced up and out the door this evening. All the same, 18:52 is a respectable time for me, so I am satisfied.

Anyway, on to round 2!

[TheEd]

nice going Andrew

hope things are going well

TheEd

[AndrewL]

Day 20: 60:00 - 12.40km
Day 21: 30:00 - 6.25km
***** Round 2! *****
Day 1: 45:09 - 9.00km (stomach problems cut the run short)
Day 2: 30:00 - 6.24km
Day 3: 5 x 2k @ 7:40 - 90s rest

1. 7:32 (3:46, 3:46)
2. 7:33 (3:46, 3:47)
3. 7:33 (3:45, 3:48)
4. 7:34 (3:46, 3:48)
5. 7:29 (3:44, 3:45)

I have been really busy at work, had to present some research at a conference last weekend, and ended up working late today, so I am pretty happy with my times today. I was afraid I wouldn't make it. Fortunately, though, I made it.

But, I have to travel for work this Saturday (my 13th day of work in a row, hooray!) and might not get home until after 10pm. I should be able to get the long run in late night, but if it turns out not to be possible I will do it on Sunday. I know that isn't ideal, but unfortunately work is more important than my 10k times.

Actually, the 5 x 2k today wasn't that hard. I really only had to push during the last kilometer and even then it wasn't that hard.

[TheEd]

Andrew, do a light 20 to 30 minutes tomorrow and do the long run on Sunday

that should be OK

good to hear about the 2k session being good

enthusiasm works a great deal in one's favour

nice going

TheEd