10 km race under 35 min

[larryecuador]

Going for a nap during a run. Yeah. That was a first for me.

Played indoor football for about 45 min today.

Ill do those 2km intervals tomorrow and send you on the heart rate info and times. Sounds like a tough enough work out.

take care

laurence

[larryecuador]

Hi TheEd,

I felt really good today doing the intervals on a track. And I ran the last one nice and quickly and it felt quite good too.

Here is the data:

min/km avg h beat max h beat

3:42 161 175

3:44 168 181

3:44 170 188

3:44 170 182

3:27 177 194


My calves were pretty tight after I finished but are ok today. It might have to do with the fact that I have been running with vibram 5 fingers and shoes with very little support. I find I run a lot more smoothly, fluidly and more relaxed when I wear these types of shoes and it is easier to follow the Pose Method of running. I noticed I had kind of tight calves at the end of the marathon training too so i guess my body is still getting used to this new style of running.

I guess I will just keep an eye on the calves.

thanks for all your feedback,

laurence

[TheEd]

be very aware that tight calf muscles can lead to a few injuries, so work a great deal on keeping them loose

shin splints in your situation is something to look to avoid

did you do 1k session or the 2k session?

cheers and enjoy the weekend

TheEd

[larryecuador]

they were the 2 km sessions.

they felt quite easy.

[larryecuador]

Hi,

I did 6 1km intervals today with a 60 second break
They were tough enough. Harder than the 2km.
It might have to do with 3 big nights out on the weekend.

Anyway. Here are the stats:

Avg Pace - Avg HR - Max HR
3:24 173 190

3:27 180 186

3:29 171 182

3:29 172 185

3:30 175 186

3:30 177 192

I felt I might have started out a bit too quickly. I was not able to push on the last km like in the 2km sessions.

thanks,

laurence

[TheEd]

this was a good session

when they come down to 3.20 per k and the 2k session is in-line with this improvement then you can look to run a faster 10km

you are getting there

nice going

TheEd
ps.. watch the 'big nights' it can have a negative affect on the body when training hard

[larryecuador]

Hi The Ed,

Gone off the program a bit due to more big nights but the good news is that I am off the drink until the race on 16 October! Thats a big challenge for an Irish man.

I did the 400m x 10 session today.

I felt pretty good.

Time Avg HR Max HR
81sec 139 174
78sec 139 179
78sec 139 177
76sec 149 183
75sec 153 182
76sec 154 181
73sec 159 184
77sec 161 183
70sec 164 188
70sec 167 188


I just read that you should not go faster than 76 sec. Did not see this before. Does that matter?

Thanks,

laurence

[larryecuador]

Hi,

Tomorrow is going to be day 19 (race day).

What should I do for that?

I am not entered in any race.

Thanks,
laurence

[TheEd]

you could do a 4 or 5k time-trial

your choice

TheEd

[larryecuador]

Hi the Ed,

Did a 4km time trial today.

My right hamstring and calf felt a little tight. I did it on the road and there were a couple of hills.

My average pace was 3:39 sec/km.
Avg heart rate 174 and max heart rate 189.

This is slower than when I did it three weeks ago 3:34/km. But I did that time trial on a track. May be all those late night caught up with me. Am off the booze now so I guess I can just take this as a slow day and move on.

What will I do tomorrow and the day after? Should I do recovery runs? It feels like I could do more.


Thanks for all the feedback,

laurence