joel training program towards sub 30 10k

[TheEd]

you need to monitor your legs as you have been giving telltale signs that you may be going over the top shortly

so a reboot may be necessary

[JoelB]

Hello
Gd

The training was great.
The first mile was 5.01
The second was 4.50
The third completed in 4.40

1mile warm up .

[TheEd]

you ready to rumble this weekend?

TheEd
ps.. missed your calls, I think it was you

[JoelB]

Hello
How are you
Hope all is well for the easter....
thursday 60sec repeats went well .
Friday I just ran for 25min really easy on the grass.
Am in my home town and the race is on @6am.
I am ready and plan to be the upset for the day.

[TheEd]

great Joel .. and I see you posted in the right thread

definitely a big day tomorrow

Cheers and run well

TheEd

[JoelB]

TheEd
The race this weekend was great.
I ran a new time yes yes 43.46 8.2m

The first mile was smooth like silk but it tested my mind from the start to the end
The race started 1hr late and the temp was up,windy.
I kept the pace steady up to the first 2.8m to 3m mark
The other runner at times would step to the front and attempt to move away but based on the rolling hills this would be hard.

At the 2nd hill his weakness on the hills showed even more so.

The last 2miles we had to climb this hill which came in 3grade to the summit.
I strated the climb much harder to the half point and by that time it was to late as the gap was to great for him to cover.

The last mile made it worth it as my lead was 76 second ahead.

Train hard and win easy.
Yesterday I took a rest ,but today am just heading out for 1hr easy on the grass.
On wednesday would it be wise to head into the rolling hills for 90mn.
And thursday fartlerk 6x5min @ 15k pace

[TheEd]

nice going Joel .. what next?

Cheers

THeEd

[JoelB]

This week I clocked some great millage and it all paid off.
6.16,6.20,6,20,6.20,6.20 @80 percent max 83 percent
The day after I ran 12.4 miles road session .

Time 1.14min
Today I ran an 8k rolling hill .the session was just fine and am looking forward to
Head into the hills for 2hrs trail session.
I should be just around 3'k ft above sea level.

My next 2k session will be better.
Hey gd what's up

[TheEd]

saw your call came in yesterday .. only saw it today .. didn't have phone with me

must set-up your blackberry to use with the forums (well, someday )

hope all is going well

TheEd

[JoelB]

Today I ran just under 2hrs.
Time on legs 1.48
Total millage 89miles for the week .
This week training will be really easy.