10K Training Program Question

[TheEd]

magic D ... have a great weekend

TheEd

[Hyperspace]

TheEd,

Today's 85km MTB marathon was spoiled by bad weather, organisers called off after horizontal rain and 50mph gusts! managed 50km instead of the 85km planned - there 2km of climb, three heavy climbs and some gnarly descents. 4.5 hrs in the saddle, gd workout and experience of the Great Yorkshire Dales.

Had a little knee prob's, bit like ITB issues. Still sore from some gym work last week. planning easy tomorrow maybe a swim or paddle in sea. 10km race Friday, seeing as got the 5x1km session in on Friday and today's endurance what say you on rest of week? Waddle on Tues, easy/med on Wed, thurs rest?

Catchup soon,

D

[TheEd]

Hi D sounds like fun ....... not

be wary of the knee problem as it does sound a little like overuse problems so don't be in a rush to get back into training too quickly

enjoy a few aimless waddles and consider doing the ITB stretch

Cheers

TheEd

[Hyperspace]

TheEd,

Think knee prob might be something to do with SPD pedals on MTB bike - need to take a look at how they are setting my right foot in position - this only occurs when biking over 5 miles. Will update.

Going to waddle tomorrow lunch, might do a little gym work after. See how feel for another Waddle on Wed...might be about right for Thurs rest and race on Friday, tally ho!

Cheers,

D

[Hyperspace]

TheEd,

Lunchtime waddle: 3.7 miles with hills, 32:00, Avg HR 123bpm.n Think it was 5:38/km avg.

Felt tough going but HRate was v.relaxed and under control. All good I feel...quads and calves showing some aching at end, understanbly so from weekend MTB ride.

Gd stretch after, all good - not sure about another run tomorrow might be best to rest and do some upper body stuff in gym tomorrow - what you say?

There is a Club run on Thurs eve - a 1 mile handicap race, simply predict your time and run, could be a half decent warm up for Friday or would an easy tomorrow with some race pace work at end be better?

Cheers,

Daryl

PS hows the floating along going, had any good moments...

[Hyperspace]

10km race last went OK. Quite hilly and hot. Thurs eve did the one-mile handicap, not sure of time as they didnt hand out but somewhere b/w 5:30-6:00, prob 5:45 ish.

Race report: Tight calves after first mile. Hills OK - got stuck at one speed though, didnt wear watch so no idea of pace. Hrate settled down v.quickly, certainly not up near optimum. Stuck with it, although still feeling last weekends MTB Marathon hanging over.

No real finish to speak of, still feel like have more gears but can't get to them. Time 42:41. Predicted somewhere in the 42 min mark, so happy with time but not content. Need more quality speed sessions and sort the sore calves thing out.

A little stretching today, its v.warm here - too tired for a waddle, maybe tomorrow. No races for a while now so nice time to consolidate. Although might be heading out week Monday for a 25 mile walk/run across three 800m peaks in Yorkshire Dales - final prep for friends 24 hr race. Next month might do 400m/50km/5km Tri - see how goes.

Catchup soon,

D

[TheEd]

so you coming along quite nicely then .. no downers by the looks of it

now when you start feeling in good shape is when we need to look at balancing things

monitor the sore calves as that is related to over use which leads to shins and other problems

onwards and forwards

TheEd
ps.. waddling not so much currently but wifey flying along

[Hyperspace]

Hey TheEd,

Thanks for the encouraging words. Trying to understand how the calf soreness is over-use as it's not as if I have been putting uber-miles in have I?!!! It must be more to do with the lack of relative high intensity speed sessions. again it's not as if I've done many of those either!!! I remember this happening 18months sgo as I started to approach peak speed/pace-Planning to to rest them today from running with a med/easy bike ride with partner-plenty of stretching after and tomorrow-might waddle at lunch, swim in eve.

If the calves dont abate, might consider taking rest of week off running to fully rest and bike hard instead in the hope it gives them time to recover. We'll get there in the end...!

Thanks for your support as always, will kelp you updated,

D

[TheEd]

a 10km in 42 minutes with not much training would certainly be termed as overuse .. running a 50 minute 10km would be considered as a normal run

due to your 'competitive' nature you tend to put a lot more effort in for everything with not much development aspects taking place thus leading more and more down the overuse road

you have to consider the training as building blocks towards a stronger race effort

hope this helps

TheEd

[Hyperspace]

Hey TheEd,

Thanks for the comments - bit strange to be reminded as being competetive! If true its only with myself (or more like a slave to the clock!)...maybe thats the challenge, you can never beat yourself or the clock...or can you :mmm:? I need to be less expectant of my abilities...

Hear you more and more on the development aspect - realising that I am getting away with limited quality sessions and nearly reaching PB's. Time to re-approach things and in the process get the calf situ under control and better managed as picks things back up.

I'm more clearer in my head about building blocks working towards 'peak performances'. Deep down and in reality my main motivation was to peak towards end of November this year - there's a big 10km in Leeds city and its supposed to be very flat and very fast. I was due to do it last year but was ill.

With this in mind I have been considering most of what I do and races entered as training runs. I imagine from now its just business as usual with more emphasis on me accepting the building blocks to lead to stronger race efforts...

Quick Update...

Sun: 15km MTBike v.easy pace sub 100bpm HRate, then 4 mile Waddle, HRate 120-125, calves tight, but relaxed after.

Mon: Lunch: Gym, stretch, Core session with upper/lower body weights. PM: Swim 2Km various reps, 50m, 75m's. Was tough session but needed to get back to Swim club to show face!

Tues: REST!!! Stretch at lunch...resting

Wed: Waddle or Easy 4 miler...? Calf stretching no doubt...:whistle:

Catchup soon,

D