sub 40 10 k. Please advise

[TheEd]

good stuff

how the calves?

TheEd

[robbie_1000]

I have a little muscle soreness in my right quad, Everything else is good. I'm planning to do less stretching til it's better.
Less stretching on the easier days was what i was planning.
A late night 30mins for me later as the Mrs is at the cinema.
Running in the dark is fun, i know it's supposed to be at an easy slow pace but when your mind starts wondering cos it's pitch black the pace seems to increase!
Good fun though!
Cheers Ed
Rob

[TheEd]

are you sore on the inside of the quadricep or the outside?

Don't stretch the quad at present let it recover without any extra extension of it

are your hamstrings ever tight?

and have you done any downhill running recently?

Cheers

TheEd
ps.. Rob, you sure this is not old age catching up

:mrburns:

[robbie_1000]

It's the outside of the quad and ok i won't stretch it
My hamstrings are never tight
Yes i have done some down hill running. There are lots of hills around my house. I find it difficult to miss them out which ever route i take :confused:

2000s today :great:

Could be the age

[TheEd]

do you know how to do the ITB stretch?

if so u can do that one lightly

TheEd

[robbie_1000]

I'll look that stretch up.

in the meantime 2000 sets today on the treadmill.

no hr reading i ran free

4 x 8min pace & 1 x 7.50secs to end.
I was dead impressed with myself and might be getting somewhere again!

Legs feel fine atm

:yes:

[TheEd]

That is impressive Rob

try to keep it under lid and with a little more consistency you will reap the benefits

TheEd

[robbie_1000]

Can't thank you enough Ed. That ITB stretch was awesome. Hurt like hell but i've seen immediate improvements with my leg. I will introduce this to my stretching going forward.:great:

Rest day
Longest run on feet only an 1hr 10mins but was on the road.
Easy 30 on the road
relaxed 10k treadmill in 58mins

Now onto the 6x1k sets
L1 3.51 ahr139 mhr158
L2 3.50 ahr147 mhr165
L3 3.50 ahr153 mhr169
L4 3.40 ahr160 mhr176
L5 3.40 ahr162 mhr178
L6 3.40 ahr165 mhr177
On the treadmill but quite happy with that :whistle::whistle:

hmm just re read your last post. Am i getting carried away? :confused:

Rob

[TheEd]

Things are looking fine Rob

you have done the bulk of the training for this cycle, so all you need now is to balance everything and you will be fine

well done

TheEd

[robbie_1000]

managed the 30mins easy.
Yesterday I jared my left knee starting my wifes motorbike :mad: So no 1hr easy yesterday, just rested up.

Rested up also today as it's a rest day and the knee is feelin better.

:duh: