06-09-2015, 08:52 AM
Race yesterday was okay. Some awful weather rolled into gauteng over the weekend. It rained all of Friday, and Saturday morning and was still raining 30 minutes before the race. So it was wet, cold and windy. The start of the race was delayed by 15minutes too after we were all lined up. It was never going to be a day for fast running. I had a decent run 36:30 with a slight negative split, I couldn't push through the cold and ended up more at hard tempo effort than anything:
3:34
3:37
3:41
3:49
3:37 (18:18)
3:47
3:37
3:45
3:32
3:31 (36:30)
The course was rolling, hence the almost rhythmic oscillation of my splits.
I'm starting a new job on Monday so I've decided now is the perfect time to jump into an off-period while I settle in and then a build up. My main goal when I come back is a 5km on 22 November, and then there's the street mile on 5 December. I think I need to just shift from 10km training for a bit and just look at a different challenge. I'll still probably race another 10km maybe early November but I'd really like to train specifically for the 5km, it's not flat but looking to improve my course PB, 17:29, from last year and should have 8 weeks after an off-period/build up to train for it. How would you adjust the 10km program for 5km specific training?
Cheers
3:34
3:37
3:41
3:49
3:37 (18:18)
3:47
3:37
3:45
3:32
3:31 (36:30)
The course was rolling, hence the almost rhythmic oscillation of my splits.
I'm starting a new job on Monday so I've decided now is the perfect time to jump into an off-period while I settle in and then a build up. My main goal when I come back is a 5km on 22 November, and then there's the street mile on 5 December. I think I need to just shift from 10km training for a bit and just look at a different challenge. I'll still probably race another 10km maybe early November but I'd really like to train specifically for the 5km, it's not flat but looking to improve my course PB, 17:29, from last year and should have 8 weeks after an off-period/build up to train for it. How would you adjust the 10km program for 5km specific training?
Cheers