Improving 10k with regular training

[MMS]

did you manage a 21:37 as a paced run ... this looks decent

Well, it was more like “how would I feel if I ran at 4:20/km”? It´s where I think I could stand now for a 10k flat course. For a 5k time-trial I would go 5 seconds faster, trying to reach 21’.

have you only got a race planned for the end November?

Yes, my next race is only on Nov 28th . My goal for this is 4:18/km, sub 43min. I was looking for another race, but the more interesting ones happen 2 or 1 week before this on the 28th.

For this month, I couldn´t find any that’s worthwhile racing. But on Nov 14th I´ve got 2 good options. But I´m not sure if it´s too close to my “main” race. What do you think?

how are the aches and pains?

TheEd
ps.. I am trying to get some form of waddling going but with winter it may prove to be a challenge .. the wife is getting quicker and stronger

Aches and pains are under control. I´m not complaining about anything right now.

MMS.