10K Training Program Question

[TheEd]

D I know where you coming from, so I do understand but in order to give yourself a fighting chance you need to be able to put in a minimum of 2 cycles uninterrupted training and you will certainly get the results

in order to do this you need to be disciplined and restrain yourself on certain runs and other activities

then your races will most definitely be different

as long as you see where your shortcomings are and are more gentle on your expectations then there should be no hassles

if you do falter, then you need to accept it as the 'nature of the beast' and not bash yourself with negative energy but simply smile, learn a little more and try improve on things

creating the negative energy towards yourself and not learning from it, is the only flaw .. the nature of the beast if channeled correctly will most certainly bring rewards



hope not too much rambling

TheEd

[Hyperspace]

TheEd,

Not too much rambling at all, if there is any its on my part :yes:

Absolutley hear you on the being disciplined and restrained. This is the single most powerful element of my training I have learnt this year and what I have been working hard to understand since my early 20's thanks to your support.

On the being disciplined and being restrained, does this mean lowering priority of any gym work and mountain biking from now? Esp the biking because I have felt a serious benefit from doing the biking and believe it got me out the last 'rut'. Also the swimming has helped relax me and help me understand my energy levels even better.

The surfing earlier in the year prob hasnt helped the running form. THe surfing will not pick up till Sept now and as you may have noticed I havnt been for a good few weeks - I will need to balance and prioritise this much better as and when the autumn swell arrives.

I'm eradicating negative energy from my training from now on. Learning how to master the beast is now in order.

2 cycles it is then, uninterrupted and then all then onwards and upwards to November 26th for the big 10km race. This is all I want to peak at this year...maybe some mini-peaks on build up.

Training today: No running

AM: MTB 10Km to work and home - high cadence. Lunch: Short w/up and then light stretch.

Calves: Still slightyly tight.

When do we start the first cycle?

Was thinking of trying a 4.2 mile Waddle with a colleague from work who's trying to get back into running - emphasised the 'Waddle' pace - he's quite nervous and have reassured him on the pace. Should I proceed? See how the calves are? Or wait till weekend?

Your call coach...I'm all ears...

Cheers,

D

[Hyperspace]

TheEd,

Lunchtime run: Waddle. 3.7 miles, time: 32:21-hrate 125bpm. Felt slow, must be still recovering from race on Fri. Hrate low though, and still felt strong, so all Good.

This afternoon-amazingly surf was up, not big, 1 hr in water with partner, sun out enjoyed the easy-going'ness! urf:

Rest tomorrow-partner is graduating. May be another waddle Sat morn, comfortable with the waddling for now if OK with you,

cheers for now,

D

[Hyperspace]

TheEd,

Based on last few post and starting the training cycles - which training cycle are you referring to? The 19-day cycle or build-up?

I'm going to rest till Sunday and probably do another Waddle. Will see how cavles are and decide how to treat rest of the new week starting Monday - would like to start a proper cycle from then on if possible and see how goes, even if its just Waddling. If calves play up will then just maintain stretching and Waddling until it isn't a prob.

Which cycle do you recommend for now?

Cheers,

D

[TheEd]

The 3 week cycle .. if we were to get a cycle a few of those away you should see definite results

TheEd
ps.. the build-up is for build up after race performances

[Hyperspace]

TheEd,

Apologies for me asking, but the three week cycle = the 19-day cycle? Is seems like a long long time ago I was on this! Must be last year now!!! Might start it on Monday assuming it is the 19-day cycle...:-)

Cheers,

D

[TheEd]

the cycle is 18 days and then recovery before starting the next cycle

Day 1 starts on a Tuesday with Day 3 being a Thursday - 2000m session

this is the best way to start the routine and if you race on a Sunday then we change the last few days around to accommodate the race

the most important days are the first 8 days of the cycle

I shall recommend the sub 45 minute 10km program structure

but will change the pace times to a sub 42 minute 10km pace

so you will do 4 x 2k @ a tempo suited to sub 42 minutes

by simply doing a full cycle in the correct way, you hope for your body to absorb the training so u have something to build on and you should then move to a new level

hope this helps

TheEd

[Hyperspace]

TheEd,

All set for tomorrows 60-70 mins Easy. Will prob hit just aim for the 60mins.

Had a pretty quiet end to the week last week with no exercise Fri/Sat, however ate and drank more than usual amount. By y/day were feeling need to burn off. Did 60 mins road/cross country medium bike, 30 mins in gym (upper body & lower) then a 25 min waddle - no calf tightness, good news.

Swam this eve to keep loosened up - clocked up 2200m.

Cheers,

D

[TheEd]

wise to have less distance (time on feet) session after that burn off

2000's Thursday, are you ready for that

TheEd

[Hyperspace]

Hey TheEd,

Lunch run: Hot and humid, Easy pace, Hrate up 130+, hard to keep under 130bpm. Must be impact from w/end and swim y/day. Took it easy and walked some hills to keep Hr avg down.

Dist/time: 8.2km/48:36
Warmup: 1km, 5mins

TotAl time on feet 53:36

Calves all good, quads a little aching from Sundays gym. Will see how recover in morn. 30mins easy tomorrow, what pace for the 2km's on Thurs?

Cheers,

D