17-04-2013, 09:44 AM
MMS .. your progress is quite something, your experience is bounding through and you seem to be in control of everything
wonderful to read
TheEd
wonderful to read
TheEd
17-04-2013, 09:44 AM
MMS .. your progress is quite something, your experience is bounding through and you seem to be in control of everything
wonderful to read TheEd
22-04-2013, 01:07 PM
Yes, Iôm in great shape right now and very excited about whatôs to come. :great:
Last week I had my best 1k session so far. Weather played a small part, but I believe most of that came from how confident I am right now. April 16th - 6x1k @ 4:00 Night Run Temp: 19C Rep|Time 01|03:59 02|03:59 03|03:57 04|03:56 05|03:56 06|03:51 Tot|23:38 This Saturday I ran a controlled 5K in 20:57 projecting 4:12 as my 10K pace. I felt very strong all the way and finished with the feeling that I couldôve double it maintaining that pace. Things are looking very good. Cheers. MMS
23-04-2013, 11:43 AM
very nice MMS
great to see your patience and to wait for the last 1k 06|03:51 very smart this makes nice reading TheEd
25-04-2013, 03:59 PM
TheEd Wrote:very nice MMS Perfect reading of my session! :great: I learned many things here and one of them is to be patient (donôt start too fast) and finish strong!
29-04-2013, 12:30 PM
Hi TheEd,
just finished another cycle with a great 4k time-trial in 15:39, exactly what I had in mind for that day. Very consistent session and glad to see I could hold the 3:55 pace. Also finished with the felling I had enough in the tank for 1 more km. Apr 27th - 4k time-trial Night Run Temp: 18C KM|Time 01|03:55 02|03:55 03|03:54 04|03:55 Tot|15:39 New cycle begins tomorrow and I have my first 10k race within 2 weeks. Itôs not a flat course at all, but it will be a good test. My idea was to follow the program as usual and race Saturday night (May 11th) on day 12 of the program. First week: follow the program Second week: on day 10, instead of 1h run, a 30min run followed by 6x1min. How does it sound? Cheers. MMS
29-04-2013, 02:02 PM
change to doing the last 2 weeks of the program before the race and shuffle around as planned
very nice going MMS .. most happy for you TheEd
30-04-2013, 12:48 PM
TheEd Wrote:change to doing the last 2 weeks of the program before the race and shuffle around as planned Got it! 1000m session tonight. :mrburns:
06-05-2013, 12:55 PM
Hi TheEd,
Another week is behind. Last 1000m session was a great one, again. It was a warm and dry day. Not as fast as the previous, but great times. Apr 30th - 6x1k Night Run Temp:23C Rep|Time 01|03:58 02|04:00 (ops!) 03|03:57 04|03:58 05|03:57 06|03:54 Tot|23:44 As you can see, this time I tried to be consistent (3:58) and to finish strong. After that, a couple of easy runs and a paced run last Saturday. As I was feeling great, instead of 5k I ran 6k (two laps in the park). Finished in 24:59 with first lap in 12:30 and second lap in 12:29. Splits are below: May 4th - 6k paced run Night Run Temp:26C Km|Time 01|04:12 02|04:08 03|04:10 04|04:10 05|04:09 06|04:10 Tot|24:59 Overall feeling after the session was that I couldôve hold the pace for another 4km. Yesterday, 1h easy bike ride (26km, 147bpm). Cheers. MMS
06-05-2013, 10:22 PM
nice progress and consistency
13-05-2013, 02:27 PM
Hi TheEd,
I had a great race last Saturday night, new PB 43:08! Very happy with this result. My goal was 42:59 or less, since itôs not a flat course (see the link below) and I didnôt have any hill training lately. Iôm trained for a sub43, but this was my first real (10k) race since 2011 and I was also too cautious, especially over the hills. The Garmin marked 10,04km, so the splits are not accurate. I remember passing by the 5k mark in 21:34, so nice consistence, huh? Ok, this was a big coincidence! The goal as 21:30 + 21:25. Link: http://connect.garmin.com/player/311855223 May 11th - 10K race Night Race Temp:24C / Humidity:34% Km|Time 01|03:57 02|04:32 03|04:39 04|04:08 05|04:10 06|04:30 07|04:36 08|04:25 09|04:12 10|03:51 11|00:08 (0,04k) Tot|43:08 Next 10k race is on May 25th. New 2-week cycle starts tomorrow. Cheers! :mrburns: MMS |
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