10K Training Program

[TheEd]

Well done April

the 2000's are a tough session if you develop towards running faster in the future the session is 5 x 2k .. so something to look forward to

you did well with the mental strength

no running till Sunday ... enjoy the recovery

then Sunday .. 75 minutes easy running .. time on feet

Rest Monday and then Tuesday 1000's

please provide feedback Monday or even Sunday after run

Cheers

TheEd

[April]

Hi TheEd

I always looking forward to your reply and thank you for your encouragement.

I have questions:

- What's time on feet?
- What's 1000's?

Ok, I'll wake up early on Sun to do the 75mins easy running and will update you.

April

[TheEd]

Thank you April and nice to know

time on feet is exactly that, where you run for that amount of time where the pace is not important

it is a relaxed running mode without any pressure best described as time on feet

1000's is half the distance o9f 2km, so it is 1km

Cheers

TheEd

[April]

Hi TheEd

I'm sick... My respiratory system tends to act up when comes to year end. I tried to prevent and resist myself from coming down with sore throat & flu, but I'm defeated again... My throat is inflamed, had fever on Fri and Sat, my nose is blocked...

I didn't want the training to be distrupted the race is just 2 weeks' away. I make sure I have sufficient rest, have my medications; hoping that my body will be well enough to go for the 60-70 easy running this morning.

I wokeup around 7am and went for the run. I was doing ok but when I was into the 5k, I couldn't regulate my breathing; I knew I had to stop and not pushed myself any further.

I'm feeling so frustrated and I'm worried that I may not recovered in time for the race. I know if I miss this race, there are always other races. This being my 1st race, I am really looking forward to compete and complete it.

Any thoughts?

April

[TheEd]

simply recover

think of nothing else but the recovery

the rest will take care of itself

TheEd

[April]

Hi TheEnd

I'm more or less recovered from cough and flu. I hope to get back to training and running soon. I thought of going for a short run tomorrow and see how my body reacts. What do you think? Or should I wait till I'm fully well before I resume running?

Question:
The Nike Human Race is next Sat, how should I prepare myself for the race? Should I taper off my run? Rest day before the race?

April

[TheEd]

go for a walk and then see how you feel if you jog the last 5 to 10 minutes

then feedback from that

have you tracked your pulse rate to see the change in the am?

will be good to learn more about such things for the future

Over to you

TheEd

[April]

Hi TheEd

I went for a 15min run on the treadmill yesterday and I felt good after the run.

Took my pulse this morning - 64 bpm.

Just came back from 75mins easy running on treadmill and finished 11.80km. I was breathing a little harder when I was into 50-60mins of the run. Surprisely, I was doing pretty ok for the last 15mins although I was expecting myself to be breathless...

I guess, I ready to be back training and running again?

April

[TheEd]

plenty of feedback over the next couple of days is important

there is nothing more you can do before next week's race however we can work on getting you there feeling physically and mentally fresh

because you are back in to running quite quickly after the sniffles etc you should not have lost anything

make sure you hydrate yourself throughout the day to avoid a relapse

obviously no running tomorrow ... so feedback today and tomorrow and then we can discuss Sunday

good to have you back

how do you feel? 64 am pulse .. what would that be normally and before feeling poorly?

Is your aim still sub 60 minutes or have you moved the goal posts to a faster expectation?

TheEd

[April]

I was still coughing a little yesterday. Strangely, I have not coughed since after today's run... I certainly feel alot better today.

Lesson learned:
I was anxious about my performance for the race. Coming down with flu, cough so near to the race and having to put running on a hold made me really nervous and worried. Then, I realised I should/need to learn to relax and yet maintaining focus and intensity.

My pulse - this is something I don't pay attention to.

Does our pulse rate vary in the day? What am I supposed to look out for? I'll remember to take down my pulse rate every morning from now on.

My goal - Initially, I hope to do a sub55mins. But I wasn't confident of attaining it since I didn't know how to train for it. The few times I ran 10km on my own, my best timing was 1hr05mins. I reckoned in a race, I probably would take longer. So, I thought sub60mins would be more realistic and achievable...

Yes, I would like to have a better timing. Pls tell me how?

April

PS - It's certainly feels good to be back running again...