My updates on running

Going great with sub 50 minute 10k program (http://www.time-to-run.com/training/10k/sub50.htm), once achieved will eye for a 45min 10k program. Though the shin bone hurts sometime, it goes better with recovery run.

Apart from the running and doing the work for the sake of running, not doing much. Not enjoying much at work. The pressure of being single at the age of 35 is quite high and njying evry bit of it. I understand i cannot be at peace until i take some social responsibilty and im yet to take the right step forward.


Tomorrow is the race day after a 20 days session. My last 21 days training session attachd below with weekly average of around 35k with 2/3 quality speed sessions in between, good im addicted to this program. Thanks Shumit to refer to the site

Hope in next 45 days will be able to race a sub 50min 10k program and then the next half-marathon program will be aimed at below 1:50 min

01 60 to 70min easy distance Tue, Appx 12Km(1hr 15 min) 85%
02 30min easy run Wed 5.2k 80%
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T Thu Rest due to rain
04 Rest Fri 3x2k R90-2min 9min 50 (4.55 per k) T, not sure about the distance but should have been below 5min/km with the 3rd repetition being set after 12 mins break 85%
05 longest run - 'time on feet' up to 1Hr 45min Sat 1:35hr/ 15Km 78%
06 easy day of 30min running Sun 30Min/4 Km 70%
07 easy day of 30min running Mon 30min/4.7Km Shin bone was having a little bit of pain which gets better after 2k of running 75%
08 start with 5x1k R60 - 90 4min 45 to 4min50 L Tue 4:29, 4:40, 4:52, 4:54, 4:37 (evening) 85%
09 easy day of 30min running Wed 5.630k 70%
10 easy day of 30min running Thu 6k 70%
11 Rest Fri 100%
12 5K paced run - aim sub 25min 5k Sat 25:55 80
13 10k easy run Sun 61Min 70
14 easy day of 30min running Mon 5k 75
15 start with 3 x 5min @ 10k pace with 1min easy F Tue 1k + 1k+1k
16 easy day of 30min running Wed 5.3k 75
17 easy day of 30min running Thu 5.7k 73
18 Rest Fri
19 Race day up to 15K Sat 10k 51.35Min 86