Thank you and advice

[gkoskela]

Hello TheEd,

The 2000's felt ok today. 9:55, 9:53, 9:52, with 90 second recovery. All three a tad faster than my fastest last time. I noticed that the 2 weeks of build up helped-I recovered much faster than the other times I've done the 2000's.

Gregg

[TheEd]

this is progress

nice going

TheEd

[gkoskela]

Good day today on the 1000's... 4:46, 4:43, 4:41, 4:40, 4:39 with 60 second recovery.

[TheEd]

definite improvement with 1000m session

how are you coping with the balance of the program?

TheEd

[gkoskela]

Pretty well. I was worn out after the long run, but the easy run the next day felt quite good. I could tell the extra miles from the build up helped my legs recover more quickly. Seems to be going well.

[TheEd]

good to hear and if in doubt take a rest day on the easy days

TheEd

[gkoskela]

Hello TheEd!

An update...I came maddeningly close to a sub 50 10K...ran it (by myself) in 50:03. Still, that feels like good improvement.

Been feeling good except for sore/tight right calf occasionally. The relay I'm training for begins June 25. If I work backward from that, the 2000's should be tomorrow...but I just ran the 10K. Do you have suggestions for how I should adapt the last cycle to make it fit my race day? Thanks in advance for making the time to personalize this for me!

Gregg

[TheEd]

do the 2000's on Thursday and provide feedback and then we shall take it from there

please watch your tight calf as this can easily lead to Shinsplints and or / other problems

Cheers

TheEd

[gkoskela]

Hello TheEd,

Well, on Wednesday my calf was still sore so I just did an easy 20 minutes. Thursday, still tight, plus not feeling well, so I took it off. That seemed to help! Ran the 2000's today and they felt great: 9:48, 9:40, 9:33. Calf feels ok now, we'll see how tomorrow is.

[TheEd]

try to treat the calf and forget about any running further than 20 to 30 minutes for now

also check that your shoes do not need replacing

cheers

TheEd