10K Training Program Question

[Hyperspace]

TheEd,

Hope you had a good w/end there. Quick update, foot is getting better, still no way near running on though. Will have to leave for least another 2-3 days.

Since the Thurs MTB ride out and that fall, have tended to a tidy sprained wrist and hip bruising! Hasn't stopped me getting out some more.

Sat: Bike to work + tough little core w/out in gym, much needed
Sun: Bike to work, 5Km, then 12Km home off road
Mon: Rode to MTB Forest and did some more of the World C/Ship course and then home: 50Km/2:40:12 - was a tough session with some big climbs but needed to get out there after all the studying last 3-4 days. Onwards and upwards.

Tomorrow swim...may some more core work

Wed: Might try a walk to see how foot is,

Catch up soon,

D

[Hyperspace]

Hey TheEd,

Tues: No swim - too much study to do and too tired
Wed: No exercise - still recovering. Foot felt lot better y/day. Didn't even notice it
Thurs: MTB 10Km/ 48:00, Wood route, some tough hills - although still a little tired from the bike session on Sunday, feeling incredibly strong in the saddle.

Sore foot issue seems to have resided. Have feeling this could come back pretty soon after some running though. So just in case will give another few days. Might try a waddle on Sat lunchtime, will see how it goes.

Will keep you updated,

D

[TheEd]

good to read you still exercising and that there are some energy levels there .. nice

let's hope the toe behaves

enjoy your weekend and don't spend too much time watching the wedding

Cheers

TheEd

[Hyperspace]

Hey TheEd,

Hows tricks you end? Wifey all good? Has she gone under 40 mins? Hows your waddling going?

Am way deep into remaining days study for exams starting next Monday. Have one Tues, Wed and Fri - next few days are going to be a tight-rope walking performance.

Waddled y/day for 30 mins.

Managed a couple of runs last week, one 25 min waddle and one 45 min - so ticking over, just!

Looking forward to all this being over to get into some decent routine training wise - all in all though, have been thoroughly enjoying the pressure and being immersed in it all! Hope I can keep a combination of it all after the exams, will be nice!

Catch up soon,

D

[Hyperspace]

Hey TheEd,

How's life treating you over there?

What a heavy few weeks. Exams are over, was a v.bumpy week last week. Really hard few days. 1st exam was a killer, set the tone for rest of week. Might not have passed that one :-(

No waddling last week at all, just too tired and totally pre-occupied. Picked up a nasty little head-cold on the weekend after last exam I think and have been wrestling with it since. There were loads of people at Uni sick.

Been off work as just too ill. Turned a corner this morning with it. Hoping to be better tomorrow to go back to work and then have a few days of light walking and entertaining family over the bank holiday weekend. All good.

Hope you and wifey are well over there...

Catch up soon,

D

[TheEd]

all good to have that behind you

onwards and forwards

TheEd
ps.. and here's to the both of us getting some waddling in

[Hyperspace]

Hey TheEd,

How are you coach? Hope you and the family are well.

Been getting back on the road here after the exams and man-flu. Back to work last Wed, weren't quite better but had to get out of the house!

Agreed to help a friend run a 110 mile Ultramarathon around the Yorkshire Moors starting Fri night.

Managed the 2nd leg with him: 11min/mile for 15 miles. Was hot and quite tough with little or no miles in my legs previous. However it got me out of the flu-rut I was in - happy days! Felt tired y/day, but a lot better.

He carried on all night and I picked up with for the last 15 miles at walking pace to the finish y/day evening - it took him 30:14:00! Massive achievement all round as there was a group of us supporting him along entire route.

Very sore quads today, however feel much much better. Time to kick start my running training for rest of year now. Going to swim easy tomorrow night. Waddle on Tues lunch.

Need to talk about goals and macro-cycles over next few weeks if possible. Want to set out some milestones and book some races.

Want to nail this sub-40 mins 10Km this year. Am sure I can do it by end of the summer if I can get some consistency if not by Nov during the flat 10km race I missed last year.

Am also thinking about maybe trying a 55 or 60 mile ultramarathon next early summer as a few of use are thinking of giving one a shot. Will have to see!

SO for now...just want to get some routine built in. My aim this week and next is for two weeks of consistent waddling before trying anything else...

Catchup soon,

D

[TheEd]

nice to be exercising again but boy do you MAX it

here's hoping the legs bounce back accordingly and you able to put some light waddling in

TheEd
ps.. I have got a few waddles in over the last week, its a long way to Tipperary

[Hyperspace]

TheEd,

Hows your week been?

Getting back into the swing of work has been tough here, v.busy. Biked to work Tues, Wed, Thurs as car in garage...had several late nights due to not being able to get off to sleep. Been hammering loads of home admin etc. Still got a way to go but getting on top of it all.

Tried a Waddle today. 9min/mile pace about 4 miles in total. Feelin jaded :-(

Have a 10km race booked for Sunday - going to go along and waddle round to try and move myself along, will enjoy the scenery etc. Will leave my competitive streak at home I promise.

Plan for next week:

Mon eve: Swim
Tues: Waddle + Light core
Wed: Gym work
Thurs: Bike2work, PM Run Club for longer run: 5-6 miles
Fri: 3-4 mile Waddle

Will report back rest/recovery/sleep situ - have to sort out the evening wind-downs and sleep get off's from now on.

Daryl

[TheEd]

Hi D .. go slowly if you feel jaded, when you ready you will know

and then .. don't kill the body testing it but run lightly and enjoy the movement so you have something to build on

enjoy the weekend

TheEd
ps.. have done 3 waddles this week, looking to build on it when possible