Sub45 10km training! began Aug28

[TheEd]

looking forward to hearing the result

TheEd
ps.. brilliant having child motivation

[MrM]

Accomplished my goal! sub42 min
Thanks to support me.
2016/12/11
10km Shinkawa road race
41min59sec! ( personal best)
first 3km=12:48, 4:22, 4:18,
4:08, 4:12, 4:10, 4:08, 3:53


After get up at morning my stomach feels strange. ( before race day i had beer not so much kk ) But after toilet 1hour early on my race, stomach feels good.


Race weather very good.
My body feels very light and flexible.
First 5km was too light ( like 21min28sec) i dont know why...
then 5km checkpoint i feel like i can do my pb today.

last 5km time 20min 31sec. ( first time i can do run 5km about 20min )

Thanks. and back to work to my sub40. next week.

Now is REST kk

[TheEd]

nice going MrM.

make sure you recover from the race before looking to up the pace

now that you moving onto the sub 40 minute 10k program, stick to the same pace of the previous training cycle, but note that you will be doing more reps / intervals, as well as the rest becoming shorter

start off slowly and make it you ambition to simple complete the schedule, with no performance expectations

on we go

TheEd

[MrM]

Thanks for great advice! Ed.

Next stop is station Sub40 roger that. Cant wait to go there kk

But of course will do with exact run and exact rest.


There are one or more things:

1. I can run only in weekdays and some wednesday. Then i thought In weekdays will 1k or 2k session or long run then workdays will rest is better.

2. I will participate monthly meeting Race. next will be 12/25( will run 5min pace with my friend). (next will be 2017/1/M , 2/M, 3/M ... )

Meeting race is not so big and 100 person will run together their 2km,5km,10km. and also there are some staff will measure time for participants.

3. in 1/M race will aim sub41.

[TheEd]

MrM, as long as you can plan day 3, 5 and 8 in that sequence

getting the body to adapt to that stress is the most important aspect of the program

so once you have achieved that you can juggle things around and then try be as close to the program the last 3 days before an event

hope this helps

TheEd

[MrM]

Hello Ed.

3,5,8 it means 2km session,Long run and 1km session, i will try this 3 on every weekend.
Workdays will gave rest to my body.

Next menu on 12/17(or 18) will be 2km session 5set, 1km pace:4:15.

[TheEd]

yes, but you must have an easy day between each session

good luck getting it right

on we go

TheEd

[MrM]

Thanks for the advise.

Weekend will be 1km or 2km or long run session.
And 1 workday will be easy run.


Recently i have a cold and this weekend will be rest.

[TheEd]

cold after a hard race, happens often, hence the recovery after an event is important

take care and have a good weekend

TheEd

[MrM]

This week wont run! but played basketball with friends.
had so fun.

next week will be 10km race(wont go hard and will check running form). @12/25