Well, I completed the Great Manchester Run on Sunday in a time of 50mins 17secs. My previous 10k in London last year was 55mins 10secs, so a vast improvement. It was a very hot day, so that really had an impact.
I had run 49mins 48secs in training 2 weeks prior to the Manchester run, over a more challenging course, so I thought I was on to an even better time. However, I struggked with aching legs a bit in the final week and the heat played its part as well. Still, the tempo runs really helped me get those minutes down.
After a few weeks of doing 2 tempo runs per week followed by a full 10k training session I have managed to get my PB to 49:48. Went for a training run on Saturday morning before breakfast and really suprised myself with the result.
I hadn't actually run in any shape or form for a few days, so I wonder if this helped me to feel fresher.
2 weeks until Manchester 10k, so I'm thinking I'll keep on with the 2 tempo sessions and finish with a 10k this week, then maybe a 5k in the week leading up to the race.
So, I've done 2 tempo runs this week with a rest day inbetween. The runs involved 10minute warm up jog followed by dynamic stretching. Then into 3x5 minute tempo runs with 2 minute resting period in between. Finished with 5 mins cool down a d stretches.
Went for my first full 10k in a while this morning. Warmed up with 1k jog, dynamic stretching. Set off on my 10k. Felt tough in places and 'hit' one or two walls which forced me to walk briefly. Got to 9.35km and felt I had nothing left. Time was 50.13, so if I had continued, I think I would have hopefully come in around 53.30ish. Still better than my last practice 10k run. My PB this year in training was 50.48. I think the tempo has had slight impact this week.
I had been doing a spinning class each week recently but have missed a few. As this was based on interval training I think this was helping with my running. May start that again.
Also, about an hour and a half before my run this morning I drank a smoothie I made from banana, peanut butter, protein powder, oats and milk. About 400ml. Did get the odd stitch during my run so wonder if this may have been a cause. I know there are mixed views on what and when to eat before running.
The app includes 5 minute warm up. The app states 4 minutes warm up (i.e. walk) folliowed by a minute of stretching). Then the cooldown is 4 minutes follwed by a minute of stretching again - it also includes stretch examples.
I've been led to believe (from various sources) that you shouldn't stretch cold muscles. Therefore, you should do something light that replicates running - i.e. walking, before you stretch out your muscles