13-11-2010, 12:39 PM
Hi TheEd - hope you are well today
I did another 5k race this morning - 9am - still half asleep
I ran 18:08 which was 2 secs quicker than last week. 1st lap 9.05 2nd 9:03 - it is a gently undulating course with lots of sharp turns.
However it was a much nicer run. I was 3rd place (1st veteran) and I ran it all alone - winner 15:55.
The big difference was it felt a lot easier and my legs were GOOD. I felt good until the last 5 mins when my legs got a bit heavy and could not push the pace. I guess missing all the 3k paced work after the injury has blunted my speed a bit! This will come back I am certain, once I get back on the track during the next training cycles.
I feel good about the 10k in 2 weeks (Sunday 28th) and I think I can do a decent time as the course is fast and flat.
Next week? maybe a week 2 of the regular cycles?
Mon - 60 easy
Tues - 6 x 1000 @5k pace
Wed - 45 easy
Thu - 90 easy
Fri - rest
Sat - 5k paced run
Sun 60 easy
What do you think?
All the best
Dave
I did another 5k race this morning - 9am - still half asleep
I ran 18:08 which was 2 secs quicker than last week. 1st lap 9.05 2nd 9:03 - it is a gently undulating course with lots of sharp turns.
However it was a much nicer run. I was 3rd place (1st veteran) and I ran it all alone - winner 15:55.
The big difference was it felt a lot easier and my legs were GOOD. I felt good until the last 5 mins when my legs got a bit heavy and could not push the pace. I guess missing all the 3k paced work after the injury has blunted my speed a bit! This will come back I am certain, once I get back on the track during the next training cycles.
I feel good about the 10k in 2 weeks (Sunday 28th) and I think I can do a decent time as the course is fast and flat.
Next week? maybe a week 2 of the regular cycles?
Mon - 60 easy
Tues - 6 x 1000 @5k pace
Wed - 45 easy
Thu - 90 easy
Fri - rest
Sat - 5k paced run
Sun 60 easy
What do you think?
All the best
Dave