Improving my 10k

[fabiogelbcke]

Yes, I'm starting to feel good again running. On the first cycle I had some knee pain, probably cause I tried to run like I hadn't just taken a break, so I pushed a little too much, but it stopped hurting now and I feel much better

Do you think I could incorporate some strength training on the schedule? If so, on which days?

cheers

[TheEd]

hi Fabio, the best days to start with would be in Week 2 on Wednesday and Thursday and then week 3 would be Tuesday and Wednesday

hope that helps

TheEd
ps.. as you develop further on the program, with results, then we can reshuffle things for week 1 etc

[fabiogelbcke]

Hey ed,

Just did the paced 5k, total time 19:31, with splits
3:47
3:57
3:59
3:55
3:52

I'm very pleased because it was really full by the seine, so I had to keep dodging people, slowing down to be able to pass, go up stairs, etc
I also had to stop for ~20sec at a traffic light but I paused the clock for that, which I hate doing during paced runs
still happy tho

cheers
have a good weekend
Fábio

[fabiogelbcke]

Hey!

10x400m done today

Splits in seconds:
79
75
78
82
82
81
79
80
78
76

happy hehe

cheers
Fábio

[fabiogelbcke]

Hey ed!

I had a very crazy past few months, cause I was launching a website/company, so couldn't keep a regular running schedule, just some easy sessions when I could fit them in, but I'm starting to follow the schedule again, and need to stick to it from now since I have the marathon in april. I am on the 13th day of the cycle today.

Since I moved I haven't been able to do my sessions on a tartan track, I'm doing them in the pedestrian street by the seine here in Paris. It's not hilly or anything but not 100% flat as a track. I'm looking for a track around here.


Just yesterday I ran the paced 5k in 19:27 (3:55, 3:52, 3:50, 3:55, 3:52)

My 6x1k for this cycle:
3:46
3:52 ( i ran into construction and had to slow down/ do U turns)
3:44
3:43
3:46 (had to do U turn during this one)
3:43

and my 5x2k for this cycle:
3:57/km
3:58/km
4:00/km
3:57/km
3:57/km

It was my first fast session in a while so it felt hard, plus, it was windy.

Hope all is well and that MrsDuck's half went well

cheers!

[TheEd]

Hi Fabio, great to have you back on it

for the 2k and 1k session, if you able to find a 2k loop then you are in luck, and the sessions kept on the same route, then you will gain the benefit

you seem to be in some form at least

all the best

TheEd
ps.. MrsDuck's half was far too cold (she hates the cold) , I should have pulled her at 15k but didnt

[fabiogelbcke]

Hey Ed!

Yesterday I did the 10x400m. Here are the splits:
82
80
83
82
80
80
83
83
83
82

felt ok during it, not an easy workout but wasn't that hard, although the legs were pretty tired today during the 40 min run.

I'm most probably running a half Nov 8th, so that'd be exactly the race weekend of the next cycle. Should I change anything on the next cycle to prepare for that? Since I have no race for this cycle's race day, I was thinking of doing a hard 15km or so to get that feeling again of holding a hard pace for a longer distance. What do you think?

cheers

Fábio

[TheEd]

best not to test yourself further than 8km, unless you have a group of runners to run with to 15k

so a 5k time-trial if on your own

hope that helps

TheEd

[fabiogelbcke]

hey

I went out on saturday with the intention of running 8-10k under 4min/km, but by 3km I was feeling really bad, nauseated and kind of heavy legs, and I was only going 4:02-4:03/km, so I slowed down and ran about 5.5km at 4:12 avg. I think I had too much for lunch and went running too soon after it (<2h after eating).

5x2km tomorrow for the next cycle tomorrow and long run on the weekend. Should I do 21km for the long run or stick to the 90 min at an easy pace (~18km)?

cheers

[TheEd]

hopefully lesson learned . if you are used to running 21k in training then do that distance, if not, stick to the 18k

hope all goes well

TheEd