10K Training Program Question

[Hyperspace]

TheEd,

Had a couple of bevvies and over-ate a tad last night. Woke this morn a tiny bit stiff from y/day run but not bad at all, nowhere near as much as expected. In fact felt pretty good and in need of a warm up and stretch - so decided to try a waddle, it felt right...

It was great, waddled for half an hour and then a good stretch, inc the calves, all good. Managed 5K's HR Avg 117, 6:06/k.

This is more like it, bimbling along pretending your a duck whilst running, and looking like one for real, with the whole tale wagging thing going on, has to be something to do with the running speed/pace that makes it feel like this...crazziness! :jive:

Right then, rest for rest of day. Big bike tomorrow. Wed rest. Maybe another waddle on Thurs, wait and see.

Catchup again soon,

D

[TheEd]

can look to have one quality session this week and then one longish run up to 15 km and then this should make a decent week with the 'waddles' thrown in

yes yes ??

TheEd

[Hyperspace]

TheEd,

OK you know when I said b4 about no more surf this month, well last year there was very little, May this year has been phenomenal - some windswell started coming last night and cleaned up this afternoon, the sun was out and the rest is history. However I got in for 1 hour - V.Proud not to stay any longer - caught some crackers!!!

Look forward to the quality session - when?

Thurs at earliest I'd imagine after tomorrows big MTB session. As I mentioned b4 it might come in at up to 70km: 35k road, 35k hard MTB route. Going to need at least Wed to rest, maybe a waddle Thurs, quality session on Fri? Then the long one on Sunday?

Will update tomorrow eve on the impact of the mountain bike expedition,

Cheers,

D

[TheEd]

Thursday a combination session however let's see how you come off the bike and how the legs are feeling

Cheers

TheEd

[Hyperspace]

Hey TheEd,

Bike went well, although too much stop/start due to bike problems along way - on the whole a tough workout. 40Km of this was through the Dalby Forest via the Red Route where they recently held the MTB world championships - a lot of climbing throughout the entire journey.

Report:

Dist: Approx 85Km
Time: 5.5hrs

Hard on the body all over. Had one stack, over handle bars, front teeth into lower lip - handsome, blood everywhere!

Developed sore right knee approaching half way, above outside knee cap, right where the ITB joins knee - might have been an impact, reminded me a little of ITB syndrome had many years ago when trainined for the LDN marathon - dare say you are familiar with this - might have to see how this develops over next 24hrs.

Going to walk and stretch tomorrow, see how things pan out for Thurs. Energy levels for a quality run on Thurs might be pushing it - reckon Fri might be the one with maybe a waddle instead on Thurs. Hope your good, any feedback gladly received,

Cheers for now,

D

[TheEd]

let's focus on getting the body to recover and then see where we stand

hopefully all will be OK

TheEd

[Hyperspace]

Hey TheEd,

Got a good 8-8.5 hrs sleep last night. Felt surprisingly recovered when got up. Knee was a little sore, no brusing so far, iced it late last night. Other than that, energy level felt depleted but nowhere near where expected, very surprised, was expecting to be 'trolleyed' for the day to be honest.

Throughout this morn a waddle seem liked a good idea, it felt right. Went out with bike partner in crime from y/day:

Dist: 3.7 miles
Time: 32:20
HR Av: 125-128bpm

Nice day, cruised most of the way, felt surprisingly bouncy all the way round - happy days :yes: Took in the sights and sounds. Astonished at how good it felt. Good stretch afterwards, both calves tiny bit tight, OK after stretch. Quads felt nicely worked from y/day, the knee gave me no problems during run whatsoever. Can all this be true? Might be a different story tomorrow morn!

Not sure about a quality session tomorrow unless I feel better than did this morn - what say you? Wait till Friday instead? Might do a core session tomorrow instead of a run, interested to hear you advice,

Cheers,

D

[TheEd]

Friday / Saturday for a little quality should be fine

would like for you to be able to do a 2000m session within the next week or so and then by the end of the month see if you able to do the dreaded 5 x 2k

yes yes

TheEd

[Hyperspace]

Were thinking of walking to work tomorrow morn due to transport arrangements - its 3.5 miles, a bit hilly, should be a nice morning and easy-going physically.

A short core session at lunch. Will update recovery and energy levels tom eve,

Cheers,

D

[Hyperspace]

TheEd,

Woke early this morning 5:45am, 6.5hrs sleep - felt reasonably recovered, walked to work, with two or three v.short jogs - 5.25km in all: 47:00. Seems slow, there's an awesome hill up to work, from 0m-150m above sea level.

Core session at lunch, good workout: 45mins.

Early night tonight - liking the feeling of getting up earlier, going for 6am tomorrow. Might cycle to work. Ready for a run at lunch - have you got any good suggestions?

Cheers,

D