10K Training Program Question

[Hyperspace]

TheEd,

No run today - as you say best rest. If I don't have sore throat in morning will just put down to snoring to much or something! :laugh:tomo

If 100% tomorrow morning should I proceed with the 30 mins Easy or if recovered fully something a bit more challenging?

Cheers for advice,

D

[TheEd]

light 30 minutes .. around Thursday you can look at doing something challenging

read back a little and you will see you have not been in top form since that 10k run, so a little more patience

Cheers

TheEd

[Hyperspace]

Hey TheEd,

No sore throat this morn thankfully - however there's some flu/virus going round at work at mo - a couple of my close collegues have been suffering on/off for the last 7 days or so, its a strange strand. Hoping it doesnt get me!

Todays run:

Route: 3.5 miles - Hilly, track/tarmac/grass
Time: 27:44
Avg Hrate: 129bpm
Pace Avg: 4:49
Weather: Windy 15mph

Report: Had busy morn, felt easy on hills, mind was wandering as didnt need much effort to keep pace up. About halfway noticed slight heaviness and very slight amounts of tension in calves - absolutley nothing to worry about though. Cruised to finish, was thinking about turning up pace over last 5 mins but instead tried to normalise Hrate on last few hills with a small push right at end. Had a good calf stretch afterwards - no probs to report.

Was thinking of doing a core session in the gym to keep that side of things ticking over. Should I rest from running tomorrow?

Cheers,

Daryl

[TheEd]

a rest day will do you no harm

be very aware regarding the sniffles which are going around as to run with a cold is not on the 'mensa' list especially when it comes to muscles .. the heart being one

hopefully things roll away quickly

Till later

TheEd

[Hyperspace]

TheEd,

No sore throat or sniffles today. Will be vigilant about any further signs.

No run today as recommended however just did a 40 min core session in gym - needed it as had a good sweat after y/days easy going run.

What do you suggest for tomorrow?

Cheers,

D

[TheEd]

an easy going run

you happy with that?

same as the other day

once that is achieved then we can see when you ready for something with more quality attached

maybe around Saturday

Cheers

TheEd

[Hyperspace]

30 mins easy it is then :great:

Will update tomorrow - thanks for your help...

D

[Hyperspace]

Hey TheEd,

Had v.slight sore throat this morn - only very very slightly though. Wouldn't have mentioned it as it was almost insignificant. Felt like needed to cycle to work for some reason - did so and felt good.

Lunchtime run with old running colleague:

Distance: 7.2Km
Time: 35:44
Avg Hrate: 123 Mx:159
Avg Pace:4:56 Mx:4:18

Report: Went out chatting with friend, he's trying to get back into shape so did most of the talking up to 22mins then as we ascended back up to work put head down a bit. At 25 mins stepped pace up to +15% h/rate range above Easy pace (approx 150bpm). Tough hill at end, kept head down - recovered after finishing v.quickly. Had a good stretch in gym, including calves.

Will report any further sore throat/sniffle which may develop overnight. However feel better than y/day so it just be nothing. Looking forward to Sat session - what have you got lined up coach?

Cheers,

Daryl

[TheEd]

lined up .. OK here it is

you either force the cold to develop full blown or we pander around the sniffles for the next week trying to avoid getting sick

this is the time for seasonal colds .. flu .. etc

so either an easy easy run to keep things under control

or a 'tonk' of some sort to bring the cold on?

Tonk = 5 to 8k paced

Your call as you will be the one who needs to live with the result

Cheers

TheEd

[Hyperspace]

TheEd,

I reckon this flu thing would have developed fully by now if it was up to anything...famous last words eh! OK will rest tomorrow, maybe some light stretching in the gym and then see how feel.

If OK Sat morning will try the Tonk - where did this word come from then?

Will report tomorrow how feeling,

Speak then,

D