10K Training Program Question

[Hyperspace]

Hi TheEd,

Wed: Core session in gym - had v.little energy, ended up short session. Felt v.tired last night, in v.bad mood also touch of shivers, got to bed at good time, however not best night sleep.

Thurs: Got up quite sore from y/day. Feelin a bit drained at work all day, had to see lots of people, spent time working with a fellow runner who has 'sniffles' - not a good omen. Shivers again this afternoon and stinging eyes (usually means a bug coming). Decided to scratch X-Country 'Tonk' this eve to try and avoid bringing it on or better still avoiding full blown symptoms developing.

Having an easy evening and early as poss night. Partner is finishing disertation for Uni so on standby for proof-reading. Will have to see how plays out, in mean time going to hit Fresh Lemon, Honey and Lemsips to try and bulk immune system out - any other tips you might have other than rest?

It might blow over by morning leaving me some further recovery time for Sundays race,

Cheers,

D

[TheEd]

one day we will get it right

we must learn from all the various stresses and how much the body can cope with

learning to be kind to ourselves

TheEd
ps.. hope you start feeling better soon

[Hyperspace]

Hey TheEd,

Ok, seem to have shaken off early symptoms of cold/flu after decent nights sleep - still very tired. No exercise today. Out and about about away tomorrow, will be difficult to squeeze even the shortest run, probably best to rest, all good with me. Home for Sat eve, early night for Sund morn, will decide on energy levels on whether to bike to race - might be best to just run the race considering the last 24hrs, what say you coach?

Cheers,

D

[TheEd]

well if you don't feel great in the race, then let it be .. run with a wise head because if you go too hard you can make everything worse

TheEd

[Hyperspace]

Gdmorn TheEd,

All cold/flu symptoms have fully resided - tentatively had a few drinks last to celebrate better halves end of studies. Although had a late nightp slept v.well and feel remarkably well this morn-taking it easy today, going to watch horse racing.

Will back home this eve, might out pop out for a V.short waddle to see if I have any bounce, maybe a couple of short strides so can judge better how to approach tomorrows race, will see how feel when get up....

Hope you have a relaxing weekend,

Cheers,

D

ps any long runs planned this weekend? How's the weight-loss progressing? in the right direction I hope...!

[TheEd]

good to hear D

relaxation .. not likely ..WC 2010 has arrived in earnest



TheEd

[Hyperspace]

TheEd,

No waddle last night - no energy or time. Slept like log last night. Felt Ok this morn, bit late for arriving for race.

Decent warm-up however although felt fresh, energy levels were low.

1st 3Km were pacey, at least 4:00/km, sat in the top 20 runners, felt good (calves tightened up quickly though). Waited for the momentum to kick in but nothing....then at 4km severe stomach cramps (not stitch) started, basically 'trapped wind'...

Whats weird is that exactly this happened last year!!! Was v.uncomfortable and took a toll on energy, nearly stopped after 1st lap at 5Km to alleviate...but carried with on losing places in process - it started to lift at 7Km. Had no finish to speak off.

10.45km: 45:39

Quite disappointed but considering cold/flu situ 48 hours ago, energy levels can be explained except for the 'trapped wind' - could have been the museli at 8:30am - avoid for next race if in the morning.

To top this off my time was virtually the same as last years, so considering what happened quite happy to maintain. Am also quite pleased due to y/days outing and general inabilty to focus, need to improve this for peak performances and plan better build-ups to race day.

Surfed this afternoon to relax, v.short session. Calves are still extremely tight. Stretch tomorrow.

Going to try another swim session tom eve. Might bike in the morning. Next run prob Tues/Wed, a waddle.

Feel like I need a change in my running training, not sure what, were thinking about training first thing in morn instead at lunch or something to give a feeling of difference. Also it might become a permanent fixture soon due to job change where lunchtime period will be restricted.

One thing I know is that I need to build up the quality speed sessions - it doesn't feel like I've had one yet this year! This years getting on a bit now...!

Ok, hope you had a good weekend TheEd, thanks for listening :yes:

Cheers,

D

[TheEd]

D .. you certainly can't be disappointed .. you in a way shouldn't even have been running and despite all the problems mentioned you managed 45 minutes

keep it positive .. when you get back to a routine of training try to ease off when you see the warning signs light up

it is still the same pattern, you need to ease off at regular intervals to give the body a chance to absorb the stresses

it will get better

onwards and forwards

TheEd

[Hyperspace]

TheEd,

Biked one-way to work to drop borrowed road bike off this morn. Some stretching after, otherwise no exercise. Was going to go swim training this eve, but didn't feel energy was up enough, rest more important.

Thinking of a short waddle tomorrow lunch with some serious stretching after. Will see how goes and feedback calf progress.

Is there anything I can do to alleviate this calf tightness apart from decent, honest stretching?

Is it just down to a lack of conditioning running at speed and on the mid-foot? Can I improve it with calf-raises in gym?

Were thinking of club run Thurs as 1st decent session this week, probably medium/easy Fartlek or effort as recommended by your good self...

Apart from low post-race energy levels feeling v.well. No more lingering signs of virus which is good news. Learnt plenty this weekend gone about energy levels and ill-health signals, all good, onwards and upwards,

Till next time, :jive:

Cheers,

D

[TheEd]

Hi D .. when you have flu like symptoms it can often lead to dehydration and then to jump into a race and exert yourself you will most likely put the body under strain

try to be 'considerate' to yourself and especially your body by applying TLC and giving it an opportunity to bounce back from the rigours it has been put through

all shall be fine

TheEd

:tourist: