Sub 33/31 min 10k

[CanRunr]

Hi. I ran the distances you gave for the last four days. What would you recommend between now and Race day (this Sunday, 10km)? Cheers.

[TheEd]

you can do a 3 x 1600m at 5k pace (make it 3.00 to 3.05 per k) with 3 minute rest in-between

then 30 to 40 minutes easy Wednesday

Then we will chat further

TheEd

[CanRunr]

Hi again. Last week I did the 3x1600m in 4:55, 4:57, and 5:00. Legs were not 100%, so went on the bike the next day, then did the 6x1min fast/slow after that. Rested on Saturday.

Ran the 10k yesterday (on a downhill-ish course) in 31:40. I had a good race weekend

I'm going on the bike again today; looking forward to some more running soon. Cheers.

[TheEd]

CanRunr

I am hoping that you have read elsewhere about the dangers of riding a bike where you are not sitting correctly or your technique is poor?

It is imperative that when riding the bike that you focus on the heart and lungs and that the legs get to recover, so often the runner cycling does not achieve this and the time on the bike is more damaging than recovery

Feedback appreciated

You happy with the 10k then?

TheEd

[CanRunr]

I was happy with my time, but I feel there's room for improvement. Splits were relatively even. I had good placing in the race.
My quads are a bit sore, but I feel as I would expect after a race.

I cannot claim to know much about the best way to bike. Do you have any suggested reading on proper biking technique? Should I rest tonight instead?

[TheEd]

go to a cycle store or ask experienced triathletes or cyclists on tips for posture on a saddle as well as the correct height on the saddle etc

this is most important

take a day off as it can't do much harm at present

TheEd

[CanRunr]

I decided to take the Monday off (no cycling), ran easy on Tuesday (50min) and Wednesday (70min), and did the 5x2k on Thursday in 6:26,25,26,26,27. It was a wet and rainy day, so I was content with the consistency (was hoping to run them all in 6:20). As per the training plan, I'm taking a rest today. My legs feel they need some rest (tired, but not sore). Looking forward to Saturday's training.

[CanRunr]

Hi again. I've been following the program closely leading up to the race on May 23rd (i.e. Day 19). Since my last post:
Day 4: Rest
Day 5: 8x600m uphill (~2:05-2:12)
Day 6: 90 min run (~20km)
Day 7: 10 k easy
Day 8: (today): 6x1km 1 min rest @ 2:59, 3:05, 3:07, 3:07, 3:10, 3:09
(not the most consistent set I've ever done. Didn't feel easy, either...).

I've been feeling less than 100% energy-wise in the last two workouts (Day 5 & 8). Do you think I should modify anything in the upcoming sessions? I've been getting enough rest and eating well. Maybe I'm just nervous about this race. Cheers.

[TheEd]

Hi CanRunr

your most fatigue should be experienced during this period you should begin rebounding come the weekend

if you still feel slugging come Friday then please let me know

Cheers

TheEd
ps.. a couple of nights going to bed before 10 pm is also always a great help

[CanRunr]

Here's the latest update (the last couple sessions went pretty well).
Day 9: 1hour run easy
Day 10: 10x400m (1 min rest) at 68-69s
Day 11: 10km easy
Day 12:
am: 5km tempo at 16:04
pm: 35 min easy
Day 13: 1 hour easy
Day 14: 45 min easy
Day 15: am: 35 min easy
pm: 3x1600m 3 min rest at 4:52, 4:52, 4:53

Only 4 more days till race time. I was planning to follow right through the plan. Cheers.