Improving 10k with regular training

[TheEd]

Any last minute advice?

Just Do it



TheEd

:jive:

[MMS]

Just Do it



TheEd

:jive:

Hi coach.

Looks like I did it! New PB and sub 50 time. :great:
Not oficial timing yet but it was 49:27.

I don't know how to thank you for providing such a high level program and advice, and all of this pro bono. :great:

I'm really happy today because I could run sub 50. Weather was perfect (temp around 15C) and I could control my pace in order to keep the goal always close. Never looked to HR monitor (although was recording) , only controling each 1k splits.

Here it is...


June 28th 10k race

K|Time|AHR
1|05:29|161
2|04:58|177
3|04:46|181
4|04:49|183
5|05:04|183
6|05:08|185 (light uphill)
7|05:09|187 (light uphill)
8|04:37|188
9|04:43|188
10|04:44|190
Total| 49:27|182

Cheers!!!


MMS

[TheEd]

congrats MMS

it gives me great pleasure when it all comes together for the runner

You Did it!

:great:

TheEd

[MMS]

That´s really motivating....

This race happens again on November 29th. Two weeks after that, there´s a race on the beach where I practice once in a while. This two I´ll participate.
Until there, I´ll try to find another race.

But now what are your thoughts for the next steps?

Tks

MMS

[TheEd]

MMS are there no races within the next couple of weeks?

Cheers

TheEd
ps.. a few races now to test the new extra confidence is always good

[MMS]

MMS are there no races within the next couple of weeks?

Cheers

TheEd
ps.. a few races now to test the new extra confidence is always good

There´s a 9k race on July 9th in Interlagos F1 circuit (you run two laps). If you follow F1, you´ll know that it´s a tough circuit to run, with a hard and long uphill near the finish line. That one where Hamilton passed Glock, last season, and won the championship.
It´s Thursday next week, holiday in Sao Paulo. It´s possible to entry this race if you believe I should run it.
What do you think, Coach?

[TheEd]

you should consider racing a 5k or 4k time-trial on original course, so you have something to compare to

yes :great:

:yes:

TheEd

[MMS]

That´s fine!

By original course you mean where I ran my last 4k time-trial, right? If that´s correct, when should I have it? New cycle tomorrow and 4k or 5k race next weekend?

Tks

MMS

[TheEd]

Do 3 x 1000m on Wednesday with 3 minute Rest .. provide feedback after session

tomorrow easy 30 to 40 minutes

Thursday easy 8km

Rest Friday and then Test

Cheers

TheEd

[MMS]

Hi Ed,

here´s the feedback as requested.

June 30th 30min

Missed! Hard rain this night.

July 1st 3x1000

wu and cd @6:30min/k.

K|Time|AHR|Rest|RestHR
wu|05:02|132|03:00|114
1|04:45|157|03:00|130
2|04:43|165|03:00|136
3|04:45|164|03:00|133
cd|04:59|144|03:00|122

Coach, one question. Why did you choose a session of 3x1000 with 3min rest instead of the regular 5x1000 1min rest? :mmm: Just curiosity!

Tks

MMS