26-01-2018, 07:17 AM
Hi silva, thank you for the excellent feedback
that looked to be a very good 2k session, shows a lot of promise for going sub 40 for 10k
for your long run, keep the beginning around 75 seconds to 90 seconds slower than race pace, and for the hills, don't worry about face but concentrate on shortening the stride and relaxing while practising a light arm pull with your hands flicking close to where the top of your shorts are around your waist (at your side)
this should be practised on all the hills. When you get to racing and you hit the early hills in a race you will apply the same, however your pace would be naturally quicker in a race but you will be applying control to your race and not just running the course.
hope this understandable
as for the cycle on Sunday, I would not recommend it for this week, for you doing Day 3 to Day 8 for the first time, from next weekend it should be no problem, and if the 1st cycle goes well then adding the cycle in the 2nd cycle should be OK
hope this is OK for you, to practise caution this time round
may all go well
TheEd
that looked to be a very good 2k session, shows a lot of promise for going sub 40 for 10k
for your long run, keep the beginning around 75 seconds to 90 seconds slower than race pace, and for the hills, don't worry about face but concentrate on shortening the stride and relaxing while practising a light arm pull with your hands flicking close to where the top of your shorts are around your waist (at your side)
this should be practised on all the hills. When you get to racing and you hit the early hills in a race you will apply the same, however your pace would be naturally quicker in a race but you will be applying control to your race and not just running the course.
hope this understandable
as for the cycle on Sunday, I would not recommend it for this week, for you doing Day 3 to Day 8 for the first time, from next weekend it should be no problem, and if the 1st cycle goes well then adding the cycle in the 2nd cycle should be OK
hope this is OK for you, to practise caution this time round
may all go well
TheEd