Sub 45 Minute 10K Training

[TheEd]

magic .. may it be a breeze

TheEd

[dmw9255]

Certainly was not a breeze, but completed, and now ready for a rest.

Time completed time was 41:28, course was short, with both the stride sensor and GPS. But as mentioned previously, I can only run what is put in front of me......

Splits (hr ave / max / pace / dist).

1 - 173/180/4:15/0.922km
2 - 179/182/4:22/0.773km
3 - 179/183/4:17/0.928km
4 - 184/190/4:23/1.107km
5 - 184/188/4:25/1.035km
6 - 183/196/4:29/0.976km
7 - 182/186/4:38/0.757km
8 - 183/188/4:32/0.933km
9 - 185/189/4:32/1.249km
10 - 191/197/4:02/0.729km

Struggled quite badly around the 6-8km mark, had a cramping pain in the lower abs for a large amount of the race, this seriously slowed me down, no matter how much I tried to pick the pace up, it just wouldn't go.....

Projected time if the distance was true would be 44:00, so no complaints really, especialy how the training and physio has gone for the last 6 weeks.

At least one weeks rest from running, may get back in to squash and some spinning over the next week or so.

Will report back when starting the "off training" in a week or so.....

Thanks for all the help and support during the last 5 cycles....

Dean.

[TheEd]

I am glad you kind find the positive in doing the event .. a long way out you had the groin problem, so it will be good to fix that first and foremost

onwards and forwards

TheEd
ps.. enjoy the next few days off doing .. pizza - ice cream - beer

[TheEd]

How are things Dean, been a while?



TheEd

[dmw9255]

How are things Dean, been a while?



TheEd

Running is very intermittent at the moment, been struggling with achilles issues for over a year, and can't get any consistency going. All started after taking 3 months off for a knee injury.
I started fell running, and XC and enjoyed this far more than road running. I am supplementing my lack of running with crossfit at the moment.
Just had 5 weeks off completely from running after a groin flare up running a half marathon, still not healed, so may be more time off

Currently when running I am sticking to 5k and no more than 5 mile fell runs.

Best Regards.

Dean.

[TheEd]

most tough when these things happen

hope you can enjoy the running and particularly the FELL events

take care

TheEd

[dmw9255]

most tough when these things happen

hope you can enjoy the running and particularly the FELL events

take care

TheEd

I love the fell running and XC, even if brutally tough, definately never get time to get bored during the run

I managed 6 x 400m with 25 burpees after the run on Tuesday at Crossfit, Groin was a little tight, so will be limiting the running for a little time longer.

I have managed a 19:05 5k, but still haven't managed a sub 40 10k as I have not focused on running 10k's.

Dean.

[TheEd]

it can be done .. not sure if you recall MMS

http://www.time-to-run.com/forums/showthread.php?t=286

he is now down to sub 40 minutes from 10k after starting with 51 minutes

his 5k is now 18:50

so a little motivation in that

TheEd

[dmw9255]

Finally feel like I am strong enough and ready to start running seriously again. Groin is almost back at 100% legs are feeling good.

I have a VO2 Max / Lactate threshold test this evening. Will be nice to see how my results compare to my recent running.

I am around 1 min slower over 5k than my previous best, I expect to be somewhere close to my 5k time by the end of February/March.

Best Regards.

Dean.

[TheEd]

will await your next post

nice to hear from you again

TheEd