10K Training Program Question

[Hyperspace]

Hi TheEd,

Managed the drill you recommended - worked out a bit longer than suggested due to route - did 10 mins Easy, then 10 min Med/Hard, half of this was downhill - got some good speed, felt in control but hard to keep up when hill levelled out after 6 or 7 mins - then tried to finish off with 10 mins easy however there are some punishing hills towards last 5 mins which made it tough to keep Hrate down.

On the whole felt good - felt the impact on energy level during afternoon as had a slight late night, last night. On the whole no niggles or complaints so looking forward to next session.

Not sure if I am going to run the 10k I have entered on Sunday as I'm not sure whether I can afford to be away from the DIY - the route is located some distance away - will see how I feel. Should I go out tomorrow or rest after today's little speed test?

Cheers,

D

[TheEd]

OK .. if you are feeling pretty cheerful after that run then rather not seek to see if you still cheerful in your runs

look to do some easy running with someone slower than you so you can start building a base of sorts

still a way to go, so don't push yourself back into the rut

keep all the runs easy until they start feeling boring because you want to run quicker, this may take a little longer but at least you will get a decent start and you will be mentally up to the training that is sure to follow

above all .. enjoy

TheEd

[Hyperspace]

Hey TheEd,

Quick report:

Sat: 5 hours surfing, heavy seas - 4ft'ers 5-7pm - Epic day! Had to give up after shoulders gave way due to lactic acid build up...also have a little niggle in neck, its been hanging around, even some acupuncture a few weeks back, probably failed to mention before?

Sun: Didn't bother with 10k due to Saturday for obvious reasons, instead rested (8hrs DIY)

Mon: Bike to work AM 3.5 miles, 20 mins, lots of uphill - Lunchtime Run: 4 miles, with friends, first mile brisk, then plodded for 2 miles, brisk last mile. Avg Hrate 121. Felt OK'ish, probably still recovering from Sat.

PM - Biked home from work, its downhill most of way, takes 10 mins - easy.

Should I try a run tomorrow or rest? Same 4 miler easy pace? Or maybe a trail route 5.5miles, easy pace?

Cheers TheEd, hope you are well,

D

[TheEd]

the trail route sounds most relaxing

:whistle:

TheEd

[Hyperspace]

TheEd,

Didn't make any run today - were shattered (prob from w.end surf) had a late evening DIY and a chatty girlfriend after her late shift - was fried this morning.

Also, left calf was a bit tight. Resting on...might go tomorrow, will see how feel. Will keep you posted,

Ta ta,

D

[Hyperspace]

Hi TheEd,

Had to skip Wed's run due to no time to get out, so in end had two days off - prob helped Tuesdays niggles. Managed the 5.5 mile Wood/Trail Loops y/day with four work collegues - was a beauty of a day. Went out easy pace, but once we all settled down it was just up a notch - avg Hrate was 135. Was steady/easy. Felt good - dried up a bit towards last mile, felt too much in control....?

Had a good stretch after - got 250 miles travelling to do to today to go to a wedding reception was thinking of doing 4 miles this afternoon, easy? Or would you recommend something else?

Cheers,

Daryl

[TheEd]

that's magic D

enjoy the weekend

TheEd

[Hyperspace]

Hi TheEd,

Have injured left knee, thinks its ligament strain, never done this sort of thing to either knees, they've always been solid.

Went to bed early (10:30pm) Sat night to get up Sunday morn early to Christan new MTB in forest on 2hour bike ride - at midnight awoken by loud knocking on front door - lept downstairs and must of twisted knee, turned out to be kids on a joke!

Awful pain just below left knee cap on inside - cancelled bike ride 7am Sunday morning - stiff and niggling all day, kept moving and seemed to do it good however was careful not to twist etc. Took Ibruprofen all day, this morn much better - went to gym and did very light cycle and some upper body work. All was OK but not ready for any pressure or running.

Planning to rest tomorrow and see how goes...another set back, just as I was getting going...damn nuisance, kids eh?

Will keep you posted,

Cheers,

D

[TheEd]

how's the knee? any further feedback

TheEd

[Hyperspace]

Hi TheEd,

Y/day it was mildly stiff, today no pain at all. Took a good few Ibruprofen's ito help with anything inflammatory. Did a 20 min med/hard bike in gym, all OK. Then did a core session to keep up with routine. Reckon it was definatley ligament...might be from all the kneeling doown work doing DIY even though I always use a cushion - have bought some knee pads now. Still on the DIY though, decorating at mo then back to b/room to finish floor - was waiting for knee to get back to norm b4 finishing.

Thinking of trying an Easy 4 miler tomorrow, its been a week since last run - the 5.5 mile Woods run - what do you reckon? Too early or test or try and then stop if any niggles emerge...

Cheers,

Daryl