Posted: 06/04/2014 at 21:38
An excellent result, velloo. Sounds like really tough conditions, so to get a PB is really good going.
Shame about the gun/chip thing. Were you actually racing this woman in the home straight or did you realise afterwards?
I've been putting the finishing touches to your schedule leading up to the next big 10k on the 10th May. I'll post the main sessions on here tomorrow (the thread may be more interesting for others to follow if it's clear what you're up to), but for now the main changes are:
* fewer interval sessions. There'll be a couple of top-up sessions in there, but most of that work is done now
* continue to build on the longish steady/Sub-LT runs
* slightly higher mileage
* some short hill sessions (up and downhill)
* and most importantly, more stuff at threshold pace and 10k pace
It'll be a tough 4-5 weeks. I think this phase will make the biggest difference in your 10k fitness. The work up until now has been more preparatory, so even more pleased that you're PB-ing. Well done again.