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Improving 10k with regular training - TheEd - 22-08-2010

1000's will be 10 seconds per k quicker .. so you looking at 4.10 per k

happy days ... edging closer to the 4 minute per k sessions

Cheers and take care

TheEd

Improving 10k with regular training - MMS - 25-08-2010

TheEd Wrote:1000's will be 10 seconds per k quicker .. so you looking at 4.10 per k

happy days ... edging closer to the 4 minute per k sessions

Cheers and take care

TheEd

That's really nice. Will be an amazing accomplishment when I ran 10k near 40 minutes. That's something for near future, I hope!

I skipped the 1000’s this Tue because wasn’t sure that my calf was 100%. I remember you saying when I got injured (Achilles) that running with muscle stiffness like this could cause that tendonitis. So, better be safe than sorry.
Although I didn’t run, did some stretching exercises this night.
I’ll let you know how I feel this Wed morning and perhaps we should keep things easy for this week. What do you say?

Tks!

MMS.

Ps: weather conditions are not god. Humidity levels reached below 20% today. I’ve been drinking lots of water, but the air is dirty and too much dry.

Improving 10k with regular training - MMS - 25-08-2010

MMS Wrote:That's really nice. Will be an amazing accomplishment when I ran 10k near 40 minutes. That's something for near future, I hope!

I skipped the 1000’s this Tue because wasn’t sure that my calf was 100%. I remember you saying when I got injured (Achilles) that running with muscle stiffness like this could cause that tendonitis. So, better be safe than sorry.
Although I didn’t run, did some stretching exercises this night.
I’ll let you know how I feel this Wed morning and perhaps we should keep things easy for this week. What do you say?

Tks!

MMS.

Ps: weather conditions are not god. Humidity levels reached below 20% today. I’ve been drinking lots of water, but the air is dirty and too much dry.

I noticed it wasn´t 100% while stretching before going out. That´s why I decided to skip the 1000´s.

Calf is better today. Did stretching exercises this morning and will see how it goes tonight before going out for an easy run.

MMS.

Improving 10k with regular training - MMS - 26-08-2010

Hi,

I went out for an easy 30min but felt something on my right heel, like someone was sticking a needle there. It happened after 17min, right after a left turn that is slightly inclined. It felt once, I kept going then felt it over two times, when I decided to stop. I walked for 3-5minutes and ran again for 12-13 minutes but didn’t feel anything at all this time.

It’s the first time I feel something like this. Of course, the first thing that crossed my mind was that I could be injured again. I’m not too much worried right now (and please let me know if I have any reasons to be) because I don’t have any of the classic symptoms of the achilles tendonitis (felt when injured): that pain especially at the first step in the morning, or rising after long periods of rest, or even any tenderness in the area (the latter never happened).

I did my usual stretching exercises and started icing the area/take anti inflammatory.

Any ideas of what it should be?

MMS

Ps: trying to keep a positive mind right now.

Improving 10k with regular training - TheEd - 26-08-2010

remain positive MMS, you have been through a lot and as a runner you will get little niggles .. take things easy and maintain the body, everything will work out OK

Cheers

TheEd

Improving 10k with regular training - MMS - 27-08-2010

Hi,

I believe I have reasons to be concerned. Yesterday a pain on my right heel annoyed me all day (it comes and goes). Today it feels better. Anyway, I’ve scheduled an appointment with my ortho this Monday and will suggest a MRI. Like I said, I started my old icing/stretching/phisio exercises at home like used to.

Here´s a question and would truly appreciate your answer: I don´t like Gyms. But if you tell me that weight lifting exercises specific for runners will reduce the chances of having tendon injuries (it´s me believing that mr. achilles is back), I’ll definitely do that.

Thanks again.

MMS.

Improving 10k with regular training - TheEd - 28-08-2010

you could use cycling or swimming to help you through this period and doing the few strength exercises over here

http://www.time-to-run.com/strength/strength1.htm

can only benefit you

TheEd
ps.. full recovery after racing is most important, this is something to be most aware of for the future

Improving 10k with regular training - MMS - 01-09-2010

TheEd Wrote:you could use cycling or swimming to help you through this period and doing the few strength exercises over here

http://www.time-to-run.com/strength/strength1.htm

can only benefit you

TheEd
ps.. full recovery after racing is most important, this is something to be most aware of for the future

Hi,

Great news. My ortho examined me last Monday and found no evidence of any injury. What he said was that my calf probably was complaining after the effort of the race and said I could run again. Besides, I never got to feel the symptoms related to the tendonitis, even after suspending the anti-inflammatory. So, it was just me being pessimist. :duh:

Last night I went out for an easy 30min and everything was fine. I may do it again tonight, but this time for 40 minutes. I want to keep things easy this week to make sure that I´m all ok. Then we can work the following days based on my feedback.

One more thing. I´ll enter the Gym but to do some exercises similar to those you provided on the link above (plyometric/functional exercises).
Hope to start a new cycle soon.

Cheers.

MMS

ps: Full recovery after race. Lesson learned.

Improving 10k with regular training - TheEd - 01-09-2010

I am most happy for you and now you can understand why I made the statement of

MMS, don't be in a rush to jump to a new level, give it a few days and the ask the question again before we start with the 2000's

after the race, it was rather a close call and luckily a not so damaging lesson to learn

great .. keep me informed

TheEd

Improving 10k with regular training - MMS - 08-09-2010

Hi,

I had programmed to start a new cycle yesterday but I woke up with a back pain (trapezious again http://www.time-to-run.com/forums/showpost.php?p=2108&postcount=120).

This morning looks better but not good enough for a run. Let´s see how it improves up to tomorrow and then we decide what to do towards the 10k race on the 19th.

I was able to run the past days a few easy runs. Not as much as I wanted because had a trip to hometown (Holiday here yesterday). I also believe that this back pain may be consequence of Monday´s 6-hour drive return here.

Foot looks better, also my calf.

MMS