Improving 10k with regular training

[MMS]

Hi Coach,

Had an amazing race this Sunday. Finished the 9,4km in 41:20 (not official yet), which projects a 10k time of 44min or less (if I didn't mess with the numbers).

They had to change the course to 100% road because it wasn’t possible to run on the beach. Agitated sea + bigger waves didn’t leave any room to run. The temperature was around 17C, with light ocean breeze/rain and a cloudy sky. I don’t have the 1k splits because the marks were confused due to this course change. AHR of this race was 186.

I finished strong (stronger than my last 10k race), still had fuel to complete the remaining distance running a faster last km as I was doing. So, definitely could reach a sub 44min 10km.

I’m really excited with this. :p

Once again, your program shows how amazing it is. :great:
Thanks for all your support and advice. :notworthy:

MMS.

[TheEd]

I was hoping you would have a good one as you certainly deserve the reward for believing and sticking to what needs to be done to go forward

congrats

TheEd

[MMS]

I was hoping you would have a good one as you certainly deserve the reward for believing and sticking to what needs to be done to go forward

congrats

TheEd

This time I truly believed I could reach something like this. All that training helped me not only getting fit, but also taught me I had the mental strength necessary to endure all the way.

After this result, do think it´s necessary to make any adjustments to my current sub45min program?

MMS

[TheEd]

MMS, don't be in a rush to jump to a new level, give it a few days and the ask the question again before we start with the 2000's

congrats

TheEd

[MMS]

Sure!

I was just curious about any possible adjustments for the 2000s and 1000s.

Get back with that within 2 days!

:mrburns:

MMS.

[MMS]

Hi Ed,

I had a good recovery after the race. Ran last two days and everything went well.

Aug 17th - 70min - Day 1
Night Run

Time: 70min
Dist:10,8k
AHR:147
Temp:15C

Aug 18th - 30min - Day 2
Night Run

Time: 30min
Dist:4,7k
AHR:144
Temp:16C

Tonight, the 2000´s. Any changes for this cycle?

MMS

[TheEd]

good to hear ... now for the 2000's

increase the pace by 5 to 10 seconds for the 2k ... so aim at 8.40 to 8.45 and see how you progress

looking forward

Cheers

TheEd

[MMS]

Hi Coach,

I decided to try the 2000´s 10s faster (@8:40) and I´m glad to say that I made it. Tough, but finished it.


Aug 19th - 3x2k - Day 3
Night Run
Temp: 18C - (10min warm up / 10min cool down)

K|Time|AHR|RHT
2|08:40|177|160
2|08:39|181|162
2|08:40|180|168
2|08:40|182|170
8|34:39|180|165


Felt my right calf tight while doing some stretching exercises after the session. But this morning, after I woke up, stretched this muscle and didn´t feel anything.

I´ll monitor it but I believe it won´t be a problem for tomorrow´s long run.

Cheers.

MMS

ps: the only problem theses days is the dry weather. So, lots of water all day long.

[TheEd]

great MMS .. I did have a concern of moving too quickly towards running faster

if necessary move the longer run to Sunday and take a rest day Monday before the 1000's

here's hoping you recover well

Cheers

TheEd

[MMS]

I followed your suggestion and moved the long run for today, Sunday. Calf is better now.

Will rest tomorrow and on Tue ask you the 1000's times.

Aug 22nd - 90min - Day 6
Morning Run

Time: 90min
Dist:14,0k
AHR:151
Temp:19C

Cheers.

MMS.