10K Training Program Question

[TheEd]

Hi D, looks like you making your way back to the training cycle but do take it easy and enjoy getting back into the running routine

try not to measure your performance, simply do the runs and enjoy the fact that you exercising again

the 10km in May is fine and you should try to run off natural ability and make it a training exercise to perform well there

no expectations and no measure of performance

it is truthfully the best way forward currently

remember consistency is the key

Best

TheEd
ps: apologies on missing your earlier posts (hectic time this side)

[Hyperspace]

TheEd,

Thanks for your advice - consistency is king indeed.

Went for the MTB bike y/day. Got 17Km in of some medium/challenging off-road stuff. Several climbs. Am quite tired today, but not drained. Early night tonight ready for tomorrow's 9 mile Waddle/race. Planning to try and keep HR in the Easy pace all way round, no exceptions.

Have a great w/end,

D

[TheEd]

will be interesting to hear how you find the run tomorrow

I hope it is enjoyable

TheEd

[Hyperspace]

TheEd,

What a race! Absolutely perfect conditions, albeit a little windy. Was warm and sunny...very nice. Watch memory was full so no splits unfort. Started at back of pack and picked off back markers all way through helped tremendously, hilly in parts, felt strong getting up.

Mile break-down:

1: Held 135-40bpm HRavg/5:30/km - took it v.easy.
2: " " " " " "
3: Leaned on a little, HR avg started to creep up 145-50
4: 150bpm - started to unwind and relax, started to find a better stride
5: Cruising @ 145-150bpm/5:00/km
6: Found a spark of pace 155bpm 4:30-5:00/km pace
7: Grind started HRAvg up to 160bpm holding 4:45/km strong
8: Tough but managable, strided last 1.2 mile 4:30/km.
8.75: Finish: 1:12:45

Don't know what overall pace that is - not bothered. Kept finding small releases of energy all way through, good sign. Happy with focus and general progress throughout race. Kept remembering all the little waddles been doing over last couple of months. Reckon the all the mountain biking been doing helped with over overall performance so thats encouraging.

Might do a short 20 min recovery waddle in morn. No work, studying at home. Swim training PM.

Onwards and upwards. Sessions next week if recovered well:

Mon: AM 20 min recovery waddles PM: Swim train (might cut short)
Tues: 30 mins waddle (OR REST)
Wed: 6x1km R60 (will see how recover, might drop reps and increase R)
Thurs: 20 mins waddle
Fri: 60mins easy/waddle
Sat: REST
Sun Might have to rest due to being out and about
Mon: 5km paced run

Will update recovery status,

D

[TheEd]

nice going D .. don't try to do too much now

no need to do those waddles every day .. consider no running till wednesday however cycling and other is fine

then on wednesday do 5 x 1000m with 2 minute Rest and the pace of the 1000's start at 4.40 per k and reduced by 10 seconds each 1k .. so

4.40 - 45
4.30 - 35
4.20 - 25
4.10 - 30
4.00 - 05

this should be fun and enjoyable

any thoughts?

TheEd

[Hyperspace]

TheEd,

No waddles sound sensible to me. Wed session sounds fine, thanks for this. Will report back performance.

Spksoon,

D

[Hyperspace]

TheEd,

Mon: 2km swim train - was tough, but OK.

Tues: Gym 12 mins bike and stretch

Wed: 3 x 1km's :mad: Very windy around circuit and no gusto. Watch/foot pod was playing up giving inaccurate pace and distance. So just stopped when approx hit the 1km mark. Not sure of split time prob 4:30-5:25 - the wind was blowing 20-25mph.

Stopped at x3 because doing anymore felt like a waste of energy and time. Were pretty shot anyway. Ho hum - at least I got a take of where am at especially after Sun's race, so no loss.

Will rest now till Sat AM - will try a waddle? Am out with friends late Sat night. Will be on my feet so prob take Sun off as well...see how it goes,

Cheers,

D

[TheEd]

not a good idea to do quality session into a headwind, so consider for the future to revamp program/session to avoid pumping into a wind

hope all settles down well and that things start rolling nicely towards summer

TheEd

[Hyperspace]

TheEd,

Yes should have abandoned the intervals. :duh: Didn't think it was that gusty till got there! Lessoned learned. What should I have done instead by the way? Treadmill sprints? Interested to know what you would have done?

Anyway, recovered OK today and actually felt need to waddle at lunchtime. Was a fantastic day, hardly any wind. Went out with colleague, real slow, 30 mins easy, loads of chatting - happy days. Stretch and a little core session after in gym.

Will rest tomorrow and maybe try an 45-60 waddle on Sat AM to try and keep up with the schedule,

D

[TheEd]

due to the immense fatigue associated or gained from running hard into a headwind, you could lengthen the Rest to light jog back against the wind

so the fast running with the wind at your back and then a longer rest

however in most cases a light run without effort against the wind would be suitable and in some cases, no running at all

depending on whether you able to achieve running with no serious fatigue damage

please ask for more clarity if need be

TheEd