10500meters race 5 weeks after 20Km mountains trial race

[Manos]

Hello TheEd,I need your help!
I had a marathon race the 10th April "ALEXANDER THE GREAT" finish it @ 3.15.07 with very but weather conditions.....
This Sunday I have 20Km mountain trial race And then 12 June the annual
( from this year 10500meters,last years was 9500meters ) road race in my town.
The first half is uphill and the way back downhill .
My time last year for the 9.5Km was 40'25”
you can please advise me which one from your training plan to follow after Sunday race to the way of winning the 10500 meters for the Masters category;-)
Thank you

http://img88.imageshack.us/img88/6500/ve...dromos.jpg

[TheEd]

congrats on the marathon time

Manos, it would truthfully be best to chat after Sunday's race to see how you recover before suggesting you start up with the 2k session on Thursday

but that would be the general idea if you were fresh and ready

Look forward to chatting after the race

TheEd

[Manos]

Thank you TheEd
I will be back here after Sunday's race!
Many greetings from Crete

[Manos]

Hello,
My first mountain trial race, the 20Km Samaria Run has finish.
3th place @ my Category & number 16th at the general category,
Total athletes was about 125
I am not happy with those results, I must say that..I wasn’t good today.
OK, next year again :-)
Race MAX GRADE 31%
greetings

http://imageshack.us/photo/my-images/810/1111cb.jpg/

[TheEd]

OK Manos .. it is now very important that you recover from this

so go for a walk tomorrow or a swim

the problem with these kind of runs, is that the downhills can cause a lot of damage to the quadriceps (thighs) and you may have problems for a few days

so please report back again

many thanks

TheEd

[Manos]

Yes.... it is exactly as you say about the quadriceps:-)
I will go for swimming tomorrow!
Thank you

[Manos]

Hello Ed,
As you suggest me for yesterday I had easy day with walking & swim
Today morning my Rest HR was perfect 47 bpm
Earlier today I went out for 45 min very easy running, But I must say that my
quadriceps was still in problems ....
I am not sure if I can do speed work ( 5X 2000) the right way tomorrow
thank you

[TheEd]

Hi M manos, if we had to do speedwork then it would only be on Thursday .. that would be Day 3 in the 10k Training Programs

maybe a light 20 to 30 minutes on Wednesday and the legs begin to feel better

do note, this is expected when there is hard downhill in a race

it should all soon be OK, just a little bit more patience .. your leg will tell when they ready when you walk down stairs



TheEd

[Manos]

Hi M manos, if we had to do speedwork then it would only be on Thursday .. that would be Day 3 in the 10k Training Programs

maybe a light 20 to 30 minutes on Wednesday and the legs begin to feel better

do note, this is expected when there is hard downhill in a race

it should all soon be OK, just a little bit more patience .. your leg will tell when they ready when you walk down stairs



TheEd

Thank you coach!

[Manos]

Hello,
Yesterday 30min easy

Today ( Day 3 from training plan) 5X2000m-R90"

1.@3:53 avg Hr 164 Max170 -R149
2.@3:55 avg Hr 165 Max171 -R150
3.@3:55 avg Hr 166 Max175 -R156
1.@3:55 avg Hr 169 Max174 -R155
1.@3:54 avg Hr 170 Max176 -

My legs was very good :-)
many greetings