I did 10K in 46:05 yesterday. I was strong throughout and my speed was better. But my, am I heavy! I don't feel the weight but the scale is showing it and I have decided to embark on losing 3 to 4 Kgs. My right knee felt a little weird and I am a little worried about my shins which feel better today.
I did speed runs alone last Friday. My best was 1:22 over 400m. I hope I can reach 1:10 sometime soon but I am working on it. I did some pylometric exercises too.
Tomorrow, I would like to do 19Kays, nice and easy and I hope to shatter 45:55 for 10K next Monday. Lets see how it goes.