I did 10K yesterday in 46:31. I was interrupted by one of my running mates. An interruption that broke my rhythm and concentration. So that messed me in a way even though I still should have registered a better time despite the interruption. It was also very windy and dusty and some dudes blocked my way. But I was strong and I know I pushed myself all the way. I never relaxed or made myself comfortable. But I am sure I could have done better with a running mate.
Bottom line is that I am not seeing any improvement in my speed over my 10K time and I know I have a lot of room for improvement. So I have to shake things up a bit.
Let's start with the good news.
My right knee has fully healed and I have no injury to worry about.
I have stronger legs and a stronger body.
My cardio is good but can be better.
I am still hungry and full of psyche. Ready to die.
The bad news.
My speed is not showing a marked improvement.
I have a pain in my right leg. Its similar to shin splints but not exactly.
What Do I gotta Do?
1. I have to start increasing the weekly mileage. Right now I am averaging 35Kms per week. I have to start increasing it gradually. Add 2Kms per week.
2. Improve my speed runs with 2000m and 800m repeats.
3. Kit myself for more running. So more socks and trucks.
4. Lose 2-3Kgs.