10k of waddling

Today I don’t really have much to add except that the run felt balanced and good. I hope that the 1k intervals tomorrow will be alright too..

I haven’t done the 500 workout now in a week. It’s because I’ve been adviced not to do strength training between day 3 and day 8 in the race training since those days lays the foundation for the approvement to come. Later this week I will get back to it 🙂

Hmm.. Today it seems I can’t get access to the Garmin Connect Server. Maybe they have banned me 😀

Well, I think we can manage without the detailed data today 🙂

Day 7, 1st sub 40 10k round
easy day of 10k running – relaxed

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 10.0 55:00 5:30 138 151 89

Moving on to the next phase

The time to move on to the race programs have finally come. How I have longed for something tougher to dig into 😉

At first I thought there was no meaning running at work today, because of the slippery surface. But I also noticed that the ice had totally disappeared at some spots – especially where the sun reached during most of the day. So I took a chance and went out on the first day of the sub 40 10k program.

TheEd has adviced me to start out slow and do the 2k interval sessions at pace 4:10 the first 3-week round. As you might know my goal for this year is a 10k at sub 37 minutes. TheEd believes it to be possible. For those who hasn’t followed my earlier posting I started running in mid 2009, managed to do two 10k races at sub 40 and a half marathon at 1:40. So now next steps feels like a 10k sub 37 and I will really do everything to make – in fact my mind is quite set up when it comes to that 😉

The run today felt nice and much faster than usual. By now I’m used to running the easy runs at a heart rate around 130, but today I tried only to keep it below 140, which felt like quite a difference, but still it didn’t feel very hard on the legs. It was a nice run with loads of energy flowing!

In the evening I also did a session of the Bodyweight 500 workout.

Detailed Garmin data

Day 1, 1st sub 40 10k round
60 to 70min easy distance

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 12.68 1:08:45 5:25 138 150 90