22-01-2008, 04:00 PM
Joe Feedback: Here is the feedback I can offer right now.
![[Image: joe.data1.jpg]](http://www.time-to-run.com/forums/upload/10k/joe.data1.jpg)
![[Image: joe.data2.jpg]](http://www.time-to-run.com/forums/upload/10k/joe.data2.jpg)
I feel stronger and am well rested between hard efforts. Tomorrow, on Saturday, I plan on running a timed 10k at a local track; this is race on day 19 mentioned in the program. At most, I have dropped a few pounds, and note a 1-2 lb drop the days following the 3x2k, long run, and 5x1k. I kept all easy runs well below the 150 bpm recommendation. The targets for 5k and 10k time used on the intervals were based on my 4k time trial.
In March I will be running in the Louisville Triple Crown, a 5k, 10k and 10 mile - 3 race event. The 5k is to be run on March 1, the 10k on March 15, and the 10 miler on March 29. Should I repeat the training plan or do the build-up to see the most improvement between now and then? Are there any adjustments I need to make to the paces used in any workouts?
I feel stronger and am well rested between hard efforts. Tomorrow, on Saturday, I plan on running a timed 10k at a local track; this is race on day 19 mentioned in the program. At most, I have dropped a few pounds, and note a 1-2 lb drop the days following the 3x2k, long run, and 5x1k. I kept all easy runs well below the 150 bpm recommendation. The targets for 5k and 10k time used on the intervals were based on my 4k time trial.
In March I will be running in the Louisville Triple Crown, a 5k, 10k and 10 mile - 3 race event. The 5k is to be run on March 1, the 10k on March 15, and the 10 miler on March 29. Should I repeat the training plan or do the build-up to see the most improvement between now and then? Are there any adjustments I need to make to the paces used in any workouts?