Sub45 10km training! began Aug28

[TheEd]

90 seconds to go to get back on some track

hope the beer was good

onwards

TheEd

[MrM]

Today just run 20km.
Time is below. aim was 15km but feels like go to 20km kk

2016/11/03
20km 1hour33min46sec
4:54, 4:47, 4:45, 4:42, 4:44, 4:40, 4:44, 4:38, 4:33, 4:30, 4:34, 4:34, 4:34, 4:33, 4:35, 5:02, 4:46, 4:52, 4:47, 4:32

[TheEd]

MrM, that 20k looked truly controlled

no after effects?

TheEd
ps.. that pace merits a sub 40 minute 10k runner, so we need to keep a look on what happens next with you

[MrM]

Hello Ed!

> MrM, that 20k looked truly controlled
Thanks.
My body now 72kg and 2 years ago(80kg?) hamstring and knee hurt is already gone.

> no after effects?
Last 20km's after effect was nothing.

>ps.. that pace merits a sub 40 minute 10k runner, so we need to keep a look on what happens next with you

Really? i really enjoy to aim sub40!

[MrM]

2016/11/13
10km 43min39sec
4:09, 4:26, 4:26, 4:28, 4:24, 4:25, 4:24, 4:24, 4:26, 4:07

after 10 days rest today was good weather and feels to run.

3km warmup 10min stretch, 10km , 10min stretch 3km cooldown
weight was 69kg.

[TheEd]

weight is dropping quite a bit. This should lead to personal bests

hope you have some races planned ??

TheEd

[MrM]

Hello Ed. Thanks for the comment.

Weight. recently changing between 71~69kg
Feels lighter and comfortable to run.

My race will held in December 11th. 10km race.
aim is sub45 kk


But real goal is sub40! ( i cant tell when will accomplish this goal...)
Is it Need to do 6x1k or 5x2k? next practice run will be next weekend.

[MrM]

Hello Ed.
Today was cloudy and freezing day. But feels energyzed and lighter than anyway.

One week ago 10km later, i scheduled that today will run 400m interval (1min30sec)x 10set (rest 200m jog)

Today finally done. but 3set time was bit slower about 1sec.

weight 66.3kg

2016/11/19
400m interval ( rest 200m jog) x 10set and last 400m windsprint
1:21 ( 1:13), 1:26 ( 1:32), 1:29 (1:30), 1:29 (1:36), 1:31(1:37), 1:31(1:46), 1:31(1:47), 1:28(1:56), 1:30(1:51), 1:30( 1:42) and 1:37- windsprint

warmup 18min 3km, cooldown 18min 3km , also 4min stretch each.

[TheEd]

MrM, your weight will play a major role in setting personal bests, so it will be interesting to see the outcome of future tests

moving in the right direction by getting the consistency in the program

onwards

TheEd

[MrM]

Hello Ed.

My next plan:

11/23 Wed:
1kmx6 set interval ( if only could run 4min) rest 200m jog

11/27 Sun:
2kmx5 set interval ( if only could run 8min) rest 200m jog

12/3 Sat:
20km Long run

12/11 Sun:
Race day 10km.


I thought , through this training my speed will increase to sub42 or sub43.
If i wrong please do right me kk