10500meters race 5 weeks after 20Km mountains trial race

[TheEd]

Hi Manos .. start off on an even pace, if you slow then accept it, if you feel stronger then go faster over the last 1km

don't drain yourself but save energy for the recovery run the following day

enjoy your weekend

TheEd

[Manos]

Hi Manos .. start off on an even pace, if you slow then accept it, if you feel stronger then go faster over the last 1km

don't drain yourself but save energy for the recovery run the following day

enjoy your weekend

TheEd

OK I will do that
Thank you

[Manos]

Hi TheEd,
Today 5K paced run

After 3 Km warm up
5K paced run (4Km @3:58- 4:00'/Km last 1Km @ 3:45'/Km Avg HR 169 Max HR 176 ) total time for the 5Km 19:41 (AVG Pace 3:56)
I Finish with 2 Km easy running
Filling good during this work out and finished strong
i can say Felt more comfortable after the 4rth Km ,
perhaps I need to spent more time for worm up
Thank you

[Manos]

Hello TheEd,
two easy days after the 5K paced run .
I am ready for the 10 x 400m *R* 60 400/86sec tomorrow,Day 15th from training plan.
The day after tomorrow we will be 19 days away from the race day.
Thank you
Manos

[TheEd]

looking good Manos

TheEd
ps.. did you read about the Greek athlete finishing 2nd at the Copenhagen Marathon

[Manos]

Thank you ,I continue with the training plan.After day 18 I have to start again from the beginning? it is very important to go with fresh legs at the race:-)

ps... The Greek athlete is Dimosthenis ,hi start running when hi was 12 years old, so 23 years off running...he work very hard with one from the best coaches in Greece.
Hi is a greet athlete and very good orthopedic doctor!!!

[TheEd]

Hi Manos, yes, you start the cycle over again .. does it finish when you you the race?

TheEd
ps.. yes, will put photos up later of the weekend and Dimos is in the photos with us

[Manos]

The race is 12 June...
so if I go out tomorrow for the 10X400m and then next day I start from the beginning the training plan then it will be exactly been finish the race day.
I don t know if that is OK ,I will be missing only the (6x1min fast with 1min slow-1min @ RacePace*F*)
Perhaps is not a but idea...what do you say about it?

Ps..I will send email to Dimosthenis and make him now about your site and also to look at the photos!!!
thank you!

[TheEd]

Instead of doing the 10 x 400m .. you could do a 4k time-trial and then start with the program

TheEd
ps.. I am in contact with Dimosthenis .. so thanks .. will send u a message

[Manos]

This morning ,
4Km TT at 16:09 (pace 4:02min/Km) Avg HR 166 Max HR 170
felling a little tired today.... my legs was fine
thank you