sub 40 10 k. Please advise

[robbie_1000]

Will do - Thanks again Ed.

[robbie_1000]

Done the 1hr easy 30mins easy> the 10 x 400m was yesterday. All treadmill i'm afraid

A question on stretching, currently i stretch after eveywork out i do regardless of if its easy or a quality session.
I perform the same stretch routine everytime and stretch a little harder on the easy days.

This morning i can feel might right quad is aching would it be a good idea to stretch these aches out before proceeding with the next session?

Cheers
Rob

[TheEd]

often it is best to give the ache a little longer to recover, did you feel this after the 400's?

TheEd

[robbie_1000]

The ache was there after i did that 6k challenge you set me a while back.
Afterwards on the longer slow easy runs it tends to flare up towards the end but nothing that would stop me running.
Slow short runs no problems.
The 400s i think stretched things out a little and it felt nicer going at a brisk pace. Blew out a few cobwebs there i reckon!
I've been tending to have cold showers on the legs recently to help out.

seems to work.
Rob

[TheEd]

Please keep an eye on this ache and consider not stretching it for a few days, so it can heal naturally

please keep me informed regarding this

Thanks

TheEd

[robbie_1000]

Well i went out for the last session today.
No problems to report so it's resting up time looking after the legs til race day on sunday.
I was speaking to a friend and he reckons that the course i keep trying to run sub 40 on is quite hard.
So hopefully as sunday's race is flat i should pb with a sub 40 time :mmm:
I'm going for positive thinking here!

Cheers
Rob

[TheEd]

Good Luck

:great:

TheEd

[robbie_1000]

A busy race way too many people.
I kept my hr at around 170 til i spotted the finish line, I had way to much left in reserve and didn't push hard enough so i ran like a crazy man up to the finish line.
Nice run though:
Garmin said 10.22km 45.36 avg pace 4.27/km avg speed 13.4km/h
max speed 32.1km/h 838cals avg hr 170 mhr 180 total ascent 459m
total descent 450m.

Back to the drawing board :confused: Maybe should have kept overall hr a bit higher. oh well.

Cheers
Rob

[TheEd]

highly recommend learning to race according to effort achieved from the 2000's and using the heart rate monitor to log the details after the event

lesson learnt hopefully

TheEd
ps.. what drawing board

[robbie_1000]

Managed 7.8k in 45mins Monday 30mins yesterday and back to day 1 of the program but i remember i should be doing the 2000s on thurs so is it ok if i skip the 60-70min easy distance today and instead go to day 2 another 30mins.
I'll then be on for the 2000s tomorrow and up for the 8min per set pace i reckon.

Sound ok Ed?