Improving 10k with regular training

[MMS]

Hi Coach,

another great result last night! :p Although the temperature was around 28C I could set a new PB: 46:23. I was 2:33 faster then previous 10k race on August 23rd.

Here's the splits:

Nov 7th - 10k Race

K|Time|AHR
01|04:27|166
02|04:30|179
03|04:47|182
04|04:40|185
05|04:27|187
06|04:40|187
07|04:43|188
08|05:00|188
09|04:50|189
10|04:19|191
Tot|46:23|184

I'm very satisfied considering everything. I friend of mine, that also ran, came to pick me up but he was late. So late that I started the race around 25min after the start. So, I could not position myself near the faster runners and I had to run on the sidewalk sometimes because there were too many slow runners ahead of me (12.000 runners for this race).

This friend ran with a Garmin so I'll ask him for the graphics.

I'm pleased with two things: my new PB and the last 1k. I had only one 5x2000 session so far but it taught me how to handle the discomfort of a faster pace even though I felt breathless.

Your program is bringing serious results so far! :great:

Thanks again, Coach!

MMS