10k sub 45 mins

[Leroy]

Hi Ed,

Latest 5k splits were;

4m 07s
4m 23s
4m 21s
4m 31s
4m 21s

Total 21m 43s

Of course very happy with time but pace not good and erratic. Had nothing left in the tank and had to slow a little on 4th km to catch breath.

Lesson for next time maybe...

[TheEd]

this is very soon after running a solid 21km and is also a PB, so you should not place too much expectations on yourself

you may have to move away from marking your progress so rigidly and get a few easy runs in so as to avoid problems down the road

nice going

TheEd

[Leroy]

Appreciate your comments thanks Ed. I did spin and very easy running between the 2 runs to try and ease down a bit. I had no intention of going off so quick on the 5k, a bad morning in work may have caused a little frustration and a fast start!!

Would you recommend completing the porgramme or just go with recovery? I would be due to complete a 10k on the weekend (as training not race). If the body isn't up for it I wouldn't attempt anyway.

Thanks
Lee

[TheEd]

no reason you can't do the 10km, even as a race but do not place any expectations on the event

if it goes well then all very well, if it doesn't then it doesn't

thereafter we can consider taking things easy

what say you?

TheEd

[Leroy]

Hi Ed

10k run was 46m 20s yesterday –very pleased but also very tiring.

All I’ve done today is go for a walk, just didn’t want to push it. My target date for run is the 3rd October. What would you advise with training between now and then? I could fit in another cycle if I start Wednesday, therefore day 19 being my race day as per schedule, with possibly a light (or no) run tomorrow.

Thanks
Lee

[TheEd]

nice going .. try to focus on recovery and you can start up with another cycle of the 2k session on Thursday

you must make a full recovery before considering the session though

TheEd

[Leroy]

Hi Ed,

2k splits today were;

8m 43s
8m 47s
8m 48s
8m 43s

I always find the 2nd tough but had some control over the pace today, pretty much running each km evenly. I conscious not to push too hard and concentrating on recovery more.

[Leroy]

.....I meant I always find the 2k's tough.

[TheEd]

the 2k's is the one session that provides you the most in your development for racing 10 km which also makes it your toughest session

however the pace judgement learned benefits you greatly when racing

congrats

TheEd

[Leroy]

Hi Ed,

Apologies for delay with feedback (broadband issue!!)

6 x 1k's on Monday were;

4m 11s
4m 19s
4m 17s
4m 19s
4m 17s
4m 16s

The 6 x 1k's were really tough, pleased I hung on in there but was holding on (and one trainer split down one side which didn't help)

5km run today splits were (with new trainers);

4m 14s
4m 23s
4m 18s
4m 25s
4m 12s

Total 21m 32s

In contrast to Monday's run the 5k felt much better and was able to pick up a little on last km. I think 2 good recovery days and rest day helped a lot and something I will try and take into back end of next week before my 10k

Cheers
Lee