Improving 10k with regular training

[TheEd]

another day off

the long run was obviously too soon

feedback and then we can see where you are

TheEd

[MMS]

Hey Ed,

Good news. Feeling much better now and with this second day off I hope I´ll be fine tomorrow. You believe it was the long run responsible for this cold?

Do you think I could run a 10K race this month? There´s two good races. One on the 15th and another on the 29th.

Back to you!

MMS

[TheEd]

MMS .. you should be able to do the race on the 15th

the long run came too soon after the 2000's and you maybe should have only done a 1hr run that day

30 mins easy

and then feedback

you need to do a 6x1000m session either Friday or Saturday

Cheers

TheEd

[MMS]

Hey Ed,

Fell like I´m getting better but there´s still some to be recovered. The 30min today will give us an idea.

So, after that, if we realize that i´m fine, would be another 30min on thursday and then de 6x1000m? :mmm:

Tks again!

MMS

[TheEd]

yes, the 1000's can also be done on Friday if necessary

but first recover from 'sniffles'

TheEd

[MMS]

Hi Ed,

tonight 30min easy:
Distance: 4,8km
AVR: 159

Wanted to go esier than my last 30min so it was 300m shorter but with the same AVR. Feels like i'm leaving this cold behind.

So, another 30min this Thursday?

Cheers.

MMS

[TheEd]

yes, another 30 minutes this Thursday with the last 5 minutes slightly faster

so after 25 mins pick up the pace slightly

monitor the breathing and from this we can see whether you ready for the

1000's

TheEd

[MMS]

Ok!

I´ll keep 6:00min/k during 25 minutes and then 5:40min/k the last 5min. I´ll provide you feedback of both speeds (distance and AHR).

What do you think of these two paces? :mmm:

MMS

[TheEd]

paces are fine

hopefully you back to normal and ready to go forward

TheEd

[MMS]

Hi Ed,

tonight's run was very nice, despite the hot weather at the time (8:30pm 29ºC).

The results of 30min are:

* first 25min:
4,20km 5:57km/min AHR:160 (MHR:166)

* last 5min:
0,88km 4:41km/min AHR:172 (MHR:175)

* Total:
5,08km 5:54km/min AHR:162 (MHR:175)

Felt normal again. But, what do you think?

Tks!

MMS

ps: my watch doesn't record the max heart rate. I check it each lap and assume that it would be the max at the time. Keep doing it?