10K Training Program Question

[Hyperspace]

Hey TheEd,

Hope you've had a good week. Any waddling while you were away?

Managed to get an hours mountain biking in y/day - cut session short due to colleague's seat post busting. Also I felt dangerously tired and boy do you need to be on the ball on this forest MTB route! We decided to scratch for another day.

No exercise today as very tired from this week gone. Had lots going on at home with partner whose is studying for her final weeks of university - a lot of pressure going around! :whistle:

Planning to go for a 7 or 8 miler early tomorrow morning, easy pace. The weather here is scortching...how about over there?

No surf, flat as a pancake, suits me, been needing a rest from the waves! Until the next swell,

Let me know if the run tomorrow sounds good, any other suggestions greatly appreciated. Hopefull next week I might be able to try and get some quality speed work in. I've almost fogotten how that 19 day cycle works!!!

Cheers,

D

[TheEd]

we can chat about the 19 day cycle, away till tomorrow evening

Cheers

TheEd

[Hyperspace]

Hey TheEd,

Hope you had a good trip back home.

Had a change of plan for todays exercise. Really wanted to get out on the bike with Fridays session cut short.

Didnt have the best days rest y/day - other half is wrestling with her final studies - its really having an impact on both of us - I felt the need to get out the house today...! :taped:

I thought I could try and bolt-on a run afterward the bike to try and get a feel for this triathlon preparation and see where my endurance was really at...:mmm:

Bike - 8:30AM

Dist: 21Km
Terrain: Road/Track/Forest
Avg HR: 125bpm
Time: 57:38

Run - 9:30AM

Dist: 10Km
Avg Speed: 5:55
Avg HR: 136bpm
Time: 58:30

The bike went well - really enjoyed it, prob pushed bit too hard. The two miles of the run weren't that enjoyable and it only got tougher! There was some momentum at points, however by time I got half way the temperature was soaring here, started to overheat a little. As you can see the pace was poor as I had to walk/run some.

Have had a lingering headache all afternoon, probably a migraine. I did a have two beers last night whilst watching a movie. Not sure if this is cause. I drank plenty of water both last night and through the night, as well as during the bike and run.

Going to rest tomorrow and see how feel Tues morning for the next run. Was thinking of doing the 6mile trail route I mentioned before, perfect prep for the next 10km race.

Realise that todays effort was quite substantial and potentially not the ideal approach - however I felt needed to take the hit and see how I recover.

This regime of bike+run might be the format for the weekends from now on if I can handle the recovery to prep for the Triathlon. I also hope that I can also sustain the weekday sessions. The biking should help the endurance? I might even drop the long bike on the weekend and do in the week or something.

Will update tomorrow with recovery status,

Catchup soon,

D

[TheEd]

Hi D .. you may be better off doing 5km runs until you become a little stronger, so as to avoid break down from overdoing things

you don't exactly have any form of aerobic base to work from

seems like you having fun again which is nice to see

TheEd

[Hyperspace]

TheEd,

Thanks for the feedback.

Mon Report:

Felt reasonably recovered from y/day - positive news. Tried a core session and decent stretch at lunch, all good.

With regards to the 5km suggestion - should I try adopt the 5 x 2 min interval format with jogs in between?

Cheers,

D

[TheEd]

the mentioning of the 5km .. is to consider doing only a 5km after coming off the bike, not so necessary to add the higher quality to the session just yet

hope that helps

TheEd

[Hyperspace]

Hey TheEd,

Average recovery from nights sleep last night, seem to be waking up early@5:30, might start getting up and doing some meditation - way overdue. Core session hit spot from y/day, reasonably sore - worthwhile though.

Lunch run:

Route: Tarmac/Track/Grass/Tarmac
Dist: 6Km
Time: 30:24
Avg Pace: 5:04/km
Avg HR: 131bpm

Spot on advice with this outing - felt steady all way round, just right distance, very comfortable and controlled. Can feel an awesome amount of potential locked away down there in the stomach!!! Looking forward to getting some access to it!

There's a club run on Thurs pm - its a handicap session, not entirely sure how its works. Thinks its about 4-5mile. You estimate your time and get set off accordingly with the idea everyone more or less finishes at same time. Could be good to play with. Can you recommed a pace for me or alternative run?

If I dont go for it, might do appropriate run at lunch instead, what say you?

Cheers,

Daryl

[TheEd]

well see what the club run offers or simply go for an easy 30 minutes

try enjoy the feeling and goodness of exercising again

TheEd

[Hyperspace]

Hi TheEd,

Surprise surf turned up today so had to take the plunge for 2 hours this eve - felt strong in the water, had a good time even though quite tired after getting up at 5:30 am this morning.

Seem to be finding new pockets of energy so all good. Might see how feel in morning for club run, might just stick to 30 mins easy at lunchtime, will update tomorrow.

Hope you waddling well - how times you getting out per week at mo?

Cheers,

D

[TheEd]

Hi D .. nice to hear and hopefully some decent consistency can return

TheEd
ps.. my waddling decreased during build-up to Copenhagen marathon and things related but now rebuilding