10 km race under 35 min

[larryecuador]

Hi TheEd,

Been quiet for a while due to a niggling injury. I got an injury in the weeks leading up to the marathon in June and felt a twinge in the same place. It is on the bottom of my shin at the front of my ankle. Its probably due to my tight claves. Did loads of stretching on the calves and all other leg muscles and took it easy for about 5 days. Feels better now.

I normally do not stretch before a workout but only after for about 15 min. Would it help to stretch before a workout too?

Did the 2km intervals today and my calves felt a bit tight as normal. I am gonna go to the physio and get a massage on my calves.

Here are the stats. It averaged out at about 3:20 km good which is quite good I guess. It feels quite easy to do 3:25/km now.

Pace
/km AvgHR Max HR
3:21 162 179

3:17 171 190

3:19 173 189

3:26 179 194

3:20 175 197

Some of the max HR seem a bit crazy.

Race on 16th October. Just need to keep my body injury free. I feel I easily have a 10km sub 35min in my legs.

Thanks for your advice in advance,

laurence