sub 40 10 k. Please advise

[robbie_1000]

Been following the program, except yesterday was 5x2k sets 8min10 each set on the treadmill only.
Gym was busy and warm. I wanted to complete the sets so i dropped back the pace.
No HR readings as i forgot my monitor.

[TheEd]

no hassles Rob, must feel good to be doing to 2000's again



Cheers and have a nice weekend

TheEd

[robbie_1000]

Hi Ed,

Race day was yesterday. 44.27 was my time.
Not breaking any records here but it was well paced and i had enough in reserve to do an all out full 400m sprint to the finish line!urf:
Really enjoyed this one and has set me up to chase down the next :whistle:
Cheers
Rob

[TheEd]

it's a start and now onwards and forwards

is it not



TheEd

[robbie_1000]

Beginning to feel a pain developing in my right heel.
I ran on the treadmill last night relaxed 10k with the 1000s to do today.
I've had some ibuprofen but annoyingly thinking about skipping the 1000s, maybe some light cross trainer at the gym instead
I think on my long runs i've introduced too many hills. Might have to drive out of the area to avoid the hills in the future

[TheEd]

try to get that sorted and when you on the treadmill remember to set the level at a slight elevation

hope it all clears up quickly

Cheers

TheEd