Improving 10k with regular training

[TheEd]

very nice going MMS .. congrats

so .. starting tomorrow with an aerobic run and then the 1k session on Thursday

correct .. and if you feeling strong do 6 x 1k

what say you

TheEd
ps.. nice to see you enjoying your running

[MMS]

Thanks!

I was indeed thinking about moving the 1k session. I´ll follow your advice and do it next Thursday considering I´m strong enough.

MMS

[MMS]

Hi TheEd,

I was feeling good last night and did the 1000m session. From last one, I felt there was room for some improvement. I was right and had my best session so far (also toughest!).

May 16th - 6x1k
Night Run
Temp:20C

Rep|Time
01|03:55
02|03:54
03|03:55
04|03:54
05|03:53
06|03:50
Tot|23:21

Running has never been so fun!

Cheers.

MMS

[TheEd]

MMS .. this is quite spectacular .. you make me quite proud of you to have seen how much you have become a 'runner'

congrats

onwards

TheEd

[MMS]

Hi TheEd,

you probably wonder how happy I am right now with my new 10k PB: 41:31! :great: It's such a great feeling to see all the effort in training becoming reality.

It was a great race. Very nice weather, good spot at the start line and feeling very confident. The only problem was finishing together with the 5k "racers" who were walking at that time. Very crowded last km and I bumped into a big guy, lost my breath for a few seconds but got back again.

The splits are approximated. I tested using manual splits with my watch but it didn't work during the race. So I ran just checking the total time. It wasn't a big deal since I've kind of learned how fast I am and had memorized the splits (for a 41:50 goal).

May 25th - 10K race
Night Race
Temp:16C

KM|time
01|04:03
02|04:09
03|04:06
04|04:09
05|04:13
06|04:06
07|04:13
08|04:13
09|04:12
10|04:07
Tot|41:31 (Garmin marked 10,05km)

Later tonight going for an easy 5k.

Cheers!

MMS

UPDATE: Garmin link: http://connect.garmin.com/activity/318109410

[TheEd]

very nice going MMS .. I am sure there is more to come

most happy for you

TheEd
ps.. so what next
pps.. by the way, do write down morning pulse rate as well as race weight

[MMS]

Hi TheEd,

I was going to write about what´s next.

My plan is a 3-week cycle with a 5k race on Sunday morning (June 16th) and two weeks after that a night 10k race on June 29th.

Nothing programmed for July or August, so far. In September, 20 days vacation with the wife and probably no running at all. :yes:

I´ll check my morning pulse and my race weight was 71,6kg (it was 74kg in January this year).

MMS

[TheEd]

the drop in weight is quite significant and can also help in running quicker

nice going

TheEd

[MMS]

Hi TheEd,

If I didn't do anything wrong, my morning pulse is 52bpm (checked both today and yesterday).

Talking about yesterday, it was time to be a little more ambitious with the 2000m session.

May 30th - 5x2k @ 4:05
Night Run
Temp:19C

Rep|Time
01|08:06
02|08:07
03|08:07
04|08:05
05|08:02
Tot|40:27

The goal was 8:10 per rep, but it turned out to be faster as I was very confident. Great improvement from last session (41:33). Overall feeling today is great, my legs are fine and I'll be ready for tomorrow's long run. Easy pace in mind, 1h30. No need to go too fast or too far.

Cheers.

MMS

[TheEd]

looking good .. you now know the drill