20-08-2012, 07:04 PM
Hey TheEd,
all good thanks. Didn't post as I realised you were away.
Last week
Mon - 30min easy
Tue - 30min easy
Wednesday - 3x5minF/1minS
Thursday - 30min easy
Had a 10K race on Sunday, ran it in 49.32min. Had a plan A, but it was very hot and really needed a plan B! Plus I didn't really stick to Plan A very well either.
For some reason went out far too quick, 3.55 and 4.32 for the first 2Ks!!! Not sure what I was thinking, then ended up doing the rest of the race between 5.00-5.10, not a very good strategy on the hottest day of the year!
Anyway, its more experience for me, so i'll use it in a positive way.
This morning ran 30min easy @ 6.00/K
My final race before I go on holiday is in 5 weeks (on the 23rd Sep). So I'll repeat what I've been doing recently i.e. first 2 weeks of the cycle followed by a full 3 week cycle. I think my sub-45min goal is a little beyond my reach at the moment, but if its not too hot it'd be nice to go for sub 47min, maybe close to 46min if everything comes together.
Aims for the next 2 weeks are
4x2K @ 4.40 to 4.45
6x1K @ 4.25 to 4.30
5K between 23.30-24.00
How does all this sound?
Cheers,
Boony
PS. Ive dropped my weight to 13 1/2 stone, at my last race I was just under 14 stone. Hopefully by the 23rd I'll be down to 13 stone.
all good thanks. Didn't post as I realised you were away.
Last week
Mon - 30min easy
Tue - 30min easy
Wednesday - 3x5minF/1minS
Thursday - 30min easy
Had a 10K race on Sunday, ran it in 49.32min. Had a plan A, but it was very hot and really needed a plan B! Plus I didn't really stick to Plan A very well either.
For some reason went out far too quick, 3.55 and 4.32 for the first 2Ks!!! Not sure what I was thinking, then ended up doing the rest of the race between 5.00-5.10, not a very good strategy on the hottest day of the year!
Anyway, its more experience for me, so i'll use it in a positive way.
This morning ran 30min easy @ 6.00/K
My final race before I go on holiday is in 5 weeks (on the 23rd Sep). So I'll repeat what I've been doing recently i.e. first 2 weeks of the cycle followed by a full 3 week cycle. I think my sub-45min goal is a little beyond my reach at the moment, but if its not too hot it'd be nice to go for sub 47min, maybe close to 46min if everything comes together.
Aims for the next 2 weeks are
4x2K @ 4.40 to 4.45
6x1K @ 4.25 to 4.30
5K between 23.30-24.00
How does all this sound?
Cheers,
Boony
PS. Ive dropped my weight to 13 1/2 stone, at my last race I was just under 14 stone. Hopefully by the 23rd I'll be down to 13 stone.