30 weeks to sub 36 10k

[TheEd]

thanks for the swimming data M

in the new year we will be looking to have a few things in place regarding Triathlon training etc

onwards

TheEd
ps.. enjoy your training

[meuser]

I'm been feeling kind of tired and tight lately. I think I'm going to take a few days off.

Should I start the Off training period after a few days off? I'll still swim, but no biking or running.

[TheEd]

Mueser .. consider the off-period, when you return, please give me a chance to balance your training, running inclusive of the swimming and cycling

still utilising the 10k framework however including the the swimming and cycling and only increasing the workload once the adaptation has taken place

cheers

TheEd

[meuser]

Ed,

I have 2 days left of the Off Training Period. Feeling refreshed and a few pounds heavier.
What is the next course of action?

[TheEd]

Now onto the Build-up - http://www.time-to-run.com/training/10k/buildup.htm

do chat a little about the balance over the Festive season

remem: it is good to put on weight over rest period, as it means the body is recovering

onwards

TheEd

[meuser]

Build Phase

Day #1

Time: 1:00:01
Distance: 6.38 mi / 10.26 km
Avg HR: 149
Max HR: 164

I've decided to do most of my running outside this winter so this cold running will be new for me. Today it was 37F / 3 C.

Should I start swimming and cycling now? If so when?

* Also started cutting out excess desserts and sugars from my meals. Passed on a large tray of cookies at work today. (1+ for self control)

[meuser]

Build Phase

Day #2

Went for a run today and my knee felt very weak. I've noticed this before recently but its on and off with my rest days. Previously, I've only felt it during my runs not on the bike. I feel its due to a lack of strength, I used to lift weights alot more than i do now (i dont lift at all) since I've been focused on running.

- Should I take more time off?
- Should I start lifting during the week?

[TheEd]

you need to do exercises to 'lightly' start strengthening the quadriceps

you can add swimming in whenever you feel ready, however for now make sure that you cope with everything

as for the cycling, have you checked that you fitted correctly for your bike and that it is not causing further stress on your knees?

this is all light running below 140 bpm

TheEd