29-03-2010, 12:03 PM
Hi Coach,
Everything was fine during yesterdayôs 10K race. I ran the first 7km with a friend of mine who was starting his training again. We kept an avr pace of 5:56/k all the way. But after that, I decided to constantly increase my speed up to the end. I finished the 8th in 4:46, the 9th in 4:30 and the 10th in 4:17. Total time of 55:04. I was quite happy with this 3k performance. :jester:
My legs and my foot are fine. I feel recovered but I wonôt get to excited with that. Iôll stick to the plan. Start Build Up tomorrow, running 45min, no more than 3 consecutive days or hill work and keep my bpm around 145-150. After this first cycle we can decide to increase time/frequency of my runs. :p
Btw, how is your training these days?
Tks.
MMS
Everything was fine during yesterdayôs 10K race. I ran the first 7km with a friend of mine who was starting his training again. We kept an avr pace of 5:56/k all the way. But after that, I decided to constantly increase my speed up to the end. I finished the 8th in 4:46, the 9th in 4:30 and the 10th in 4:17. Total time of 55:04. I was quite happy with this 3k performance. :jester:
My legs and my foot are fine. I feel recovered but I wonôt get to excited with that. Iôll stick to the plan. Start Build Up tomorrow, running 45min, no more than 3 consecutive days or hill work and keep my bpm around 145-150. After this first cycle we can decide to increase time/frequency of my runs. :p
Btw, how is your training these days?
Tks.
MMS