sub 40 10 k. Please advise

[TheEd]

and here I came to look for the feedback

:jive:

[robbie_1000]

Well i'm trying to work out why i am not getting my times down.
I remembered that you said i was pushing too hard on my easy runs so i'm really slowing them down listening to my legs. I have had problems running at a slower pace and my legs find it easier to stride into their usual pace.
Saying that the last two slow sessions seemed to go just fine.

I'm on my last recovery day of the recovery runs tomorrow. I aim to again keep a slow pace and see if i can grind out the full 70mins.
Again slow on day 1 & 2 is the plan, then i'll declare war on the treadmill on day 03.

Sound ok?
Cheers
Me

[TheEd]

rob .. don't analyse everything too much, let it come naturally

do the training and the rest takes care of itself

and by the way, you are improving .. if you remember

just maybe not as much as anticipated or hoped for

pressure, is the stress we create by what we expect from ourselves

so relax and enjoy the ride or in this case run

Cheers

TheEd

[robbie_1000]

Your last post contained some very valuable advice which i could do with taking onboard no questions asked!!! i will try

I managed 11.6k ahr118 mhr135 70mins easy today.

Looking forward to a more relaxed approach to the 5x2k sets now.

Roll on the weekend and as always cheers Ed
:yes:

[robbie_1000]

10.6k 70mins ahr109 mhr142 another easy one

[robbie_1000]

The back to back 70min slow runs seem to have caused a pain in my right quad. I rested yesterday and missed out the easy 30mins of running.
The rest has been useful and i feel better today.
I think my body is chickening out of the 5x2k sets!, but i plan on doing a late run tonight and resting up for most of the day.
I'll warm up as usual tonight and see how i feel before i'll attempt todays run :whistle:

[TheEd]

Rob, may I ask why you were doing back to back 70 minute runs, please?

how did you get to doing something like that, where are you in the program currently, please?

:yes:

cheers

TheEd

[robbie_1000]

After race day you have the following listed:

* easy recovery after race. 30min - 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program
01 60 to 70min easy distance
02 30min easy run
03 start with 5x2k R90 7min 50 (3.55 per k) T

I did *(60mins),**(30mins),*** (70mins) 01 (70mins) then skipped 02(30mins).

So tonight i am on 03 - at 3.50 per k.
However i am suspecting now that i shouldn't have done back to back 70min sessions. That's prob why my quad is aching a bit atm :noway:

[TheEd]

yes .. a quality run followed by a recovery run

2 back to back 70 minute runs do not give much scope for recovery especially if one is seeking muscle recovery

keep me informed and hopefully you do recover

consider taking a day off today

first thing in the morrow let me know how the legs are going

TheEd

[robbie_1000]

So i should have done *, **, Then day01 of programme. Ok, my fault...cheers for clarifying that.

Kinda gives me an excuse for my rubbish attempt tonight i suppose, lame but here goes excuses excuses

I failed to do the 5x2k sets:mad:, but i never gave up
Till the end :whistle::p

What do u reckon Ed?

L1 7.41 153 167
R1 1.32 136 166
L2 7.42 163 173
R2 1.31 146 172
L3 8.35 161 173
R3 1.31 148 168
L4 8.42 163 176
R4 1.31 148 168
L5 8.05 166 177
R5 1.31 151 175