10K Training Program Question

[TheEd]

quite a solid 10k considering

accept that there will be emotional afters and always be kind to yourself

43 minutes is definitely something to build on

TheEd
ps.. weather quite mild this side

[Hyperspace]

TheEd,

Mon PM: Swim training: 45mins, went OK, got out early. Made me feel so relaxed - cant believe how much you can get used the release a good swim session.

Tues: Waddle:6km/31:12/Avg HR 133

Felt slow and a tad sore from Sunday's race. Still recovering no doubt.Was in work by 7am this morn, so getting hang of early starts. Will be careful though this week as finishing late as well.

Rest tomorrow. Will update how feel - what do reckon I might capable of Thurs? 2km's might be a bit much, what about the 1000's this week? Dont want to overdo it as had race - am learning aren't it! Lets see how feel tomorrow I suppose.

Were reading another chaps blog last night, cant memo his name, is it ivhen? Inspiring - made me realise I need to step up and start thinking about my winter training in terms of cycles - should I start thinking about this as the off-season/period and treat it accordingly to take my training apart and re-build it?.

After this next 10Km race in a few weeks can we talk about maintenance and build up cycles during Dec/Jan/Feb? I need to set some medium term goals for events next year. One think have noticed is that I am missing the long runs, the 1hr+ waddles - feel that this is making feel am stuck in a sort of recovery/performance rut. Need to do one this weekend, might release something...

Am thinking of doing the London Marathon in April with a view to start some Triathlons next summer. However need to finally master current recover strategies, I know the rest will come, can feel it!

Catch up soone,

D

ps Hows Finland - still there? Many waddles? Hows wifey? Anymore races?

[TheEd]

seems like you getting a routine but remember to ease up yourself so there are no setbacks

for Thursday consider 2 x 2k with Rest 2 minutes in-between and run the 2000's at 4.14 per k which gives you 8.30 .. this should give you a reasonable workout and should leave you feeling pleased

enjoy

TheEd
ps.. have had 2 runs since being here and wifey is doing a off period running scenario with light running, so no races till next year

[Hyperspace]

TheEd,

Report:

Wet and windy: 25mph gusts. Made it tougher than needed to be. Track was muddy, its the 1km uphill and 1km back down. Watch memory run out...

1mile w/up.

1st 2Km: Went OK - better downhill, wind behind, about 8:30
2st 2Km: Tough but managable, lost speed at end around 8:45

Wanted to do another but bailed out. Had a nasty stitch in chest so jogged back to base. Felt great after.

What say you for Sat? 1hr waddle?

Cheers,

D

[TheEd]

good to have a session under the belt

easy running over the weekend and no reason to go over 40 minutes

hopefully we can get some consistency going and that the weather does not become too much of a negative

Cheers

TheEd

[Hyperspace]

TheEd,

Physically seem to recover quite nicely from y/day's effort. However mentally quite fatigued from work. Did a very short core session at lunch and a stretch.

Tomorrow planning 40mins along a pretty hilly route to work to pick up hire car. Am away again next week on training. Should I try another 40mins on Sunday as well or wait till Monday for next outing?

Cheers,

D

[TheEd]

give yourself the extra recovery and cut Monday down to 20 to 30 minutes with consideration for a few 1000's on Tuesday/Wednesday

if you are recovering don't look to punish yourself for feeling good

take care and enjoy

TheEd

[Hyperspace]

TheEd,

Thanks for the advice - noticed a little self inflicted masachism kicking in over last few days!

Should have read your post earlier to day as went out and did about 50 mins to pick hire car - was tough little trot but got through. Walked parts as very hilly and wanted to keep HR down:

9Km/128bpm Avg HR

Will cut down Mondays effort and plan a route for Tues 1000's - feeling OK though just need to get some shut eye and quality rest...hope ur having a good weekend,

D

[TheEd]

no reason not to have a day off Sunday .. enjoy

TheEd
ps.. we travel back from today

[Hyperspace]

Hey TheEd,

Hope you had a safe journey home.

Got out for an easy this eve, a tad tired to start with, but then floated along from 2-5km, noticable by the low average HR, although largely flat:

30:08/124AvgHR/5.6Km - 5:09/km

Had a busy day here - first day of Masters lectures at Uni. Am in London for rest of week so going to tread very careful wrt energy levels. In past have habit of overloading so a semi-relaxing evening reading for tomorrow and a 10:30pm early night.

Up for the 1000's tomorrow, how many? 4-6? The route chosen will prob have a v.steady climb for entire 1km...could aim for holding 4:00/km there and back...

Will wait for your advice,

Cheers,

D