Aiming for sub 40 min 10km

[Tjutapai]

Hi TheEd,

Did my 4k TT this morning. The weather is starting to heat up here in Western Australia, 36C today. Although it was much cooler when I ran this morning, I could still feel the heat in the sun. Quite tired this week, long day yesterday and with young kids, sleep is always at a premium. So I noticed my heart rate was higher than usual on my warm up. Was about to get higher though!

Nevertheless, a good time trial. I was aiming to go under 16:40. Went out a little quicker than planned, but was determined to run a negative split for once.

1| 4:06 | 178 |
2| 4:10 | 193 |
3| 4:09 | 199 |
4| 4:03 | 202 |
Tot: 16:28

For comparison, last 4km TT (20/9/14)

1| 4:13 | 178 |
2| 4:10 | 190 |
3| 4:15 | 195 |
4| 4:16 | 196 |
Tot: 16:54

I completed all 3 60min runs @ 5:30/k this week. The final 2 AHR was around 172 (weather was hotter and windy).

So back onto the cycle next week? 5x2km on Thurs etc? I have 3 weeks 'til the next 10km on Nov 30th. Not sure if there are any other 10kms I want to do before Xmas. So I was planning on a 3 week cycle to Nov 30th, one more cycle after that, with maybe a Parkrun 5km at the end. By then it will be nearly Xmas, so I was thinking maybe do the off-period over Xmas and then a build up in Jan/Feb etc. What do you think?

Over Jan/Feb it is very hot here and not many races. Races start properly again when it cools down in April onwards.

Thanks.
Phil.

[TheEd]

sounds like a plan Phil ..

all good and excellent to see the negative split

TheEd

[Tjutapai]

Hi TheEd,

I had a funny feeling when I read your reply. Just when I started making plans I came unstuck - picked up a slight calf strain on this mornings 5x2k. It's a shame as I was feeling so good. :duh:

About half way through the fourth rep I felt some pain in my right calf. Took a few strides and then stopped. It doesn't feel to bad. I was able to walk home with only slight discomfort. I've strained my calf before and only been able to limp home in pain. So icing and resting and I'll see how I pull up in the next few days.

I guess my body is ready for a rest. It's been a big change in the past few months for me, going from no running to today running 4:25/k and feeling super comfortable. I've also been a bit run down the past few days.

I'm not attached to running any more races between now & Xmas. So I guess I can bring my off-period forward when my calf is better, hopefully in 7-10 days, and start again from there. A new plan…..What do you think? :laugh:

Here's my week up to today -

Mon Nov 10
30:20 | 4.4k | 6:53/k | 144AHR |

Day 1 - Tues Nov 11 - 70 mins easy
70:10 | 10.2k | 6:53/k | 147 AHR |

Day 2 - Wed Nov 12 - 30 mins easy
30:06 | 4.5k | 6:44/k | 141 AHR |

Day 3 - Thurs Nov 13 - 5X2k R90S Target 4:25/k
8:44 | 180 AHR | 129 RHR |
8:45 | 184 AHR | 136 RHR |
8:42 | 187 AHR | 142 RHR |
1km @ 4:20/k | 183 AHR |

Compared to last time (16/10/14)

8:42 | 184 AHR | 144 RHR |
8:42 | 190 AHR | 156 RHR |
8:45 | 191 AHR | 160 RHR |
8:47 | 192 AHR | 145 RHR |
8:40 | 192 AHR | 160 RHR |
Total: 43:36

Cheers,
Phil.

[TheEd]

some athletes work better with a 6 week plan, every 6 weeks they put an off-period week in and come back stronger

we must monitor things more closely as you develop so we can see the signs of fatigue, and apply an easy week before things happen

hope you recover quickly

take care

TheEd

[Tjutapai]

Hi TheEd,

Had 10 days off after the calf strain. Came down with a nasty cold last week as well, was super tired. So the rest was timely and feel good now. Went for a 20 min easy run tonight and no problems at all with the calf.

I like the sound of 6 weeks on, one week off. That has some appeal to me. What you would suggest for me from here?

Many thanks,
Phil.

[TheEd]

you can get back in if you are dead certain the calf muscle is OK

do light running this week and shoot out a Park Run

and then we can get back to the cycle next week

does this sound good for you?

TheEd
ps.. park run is for assessment purposes

[Tjutapai]

OK this sounds good. I'll keep it light this week make sure the calf is good. If all is ok I'll go with a Parkrun on the w/end. Thanks.
Phil.

[Tjutapai]

Hi TheEd,

I went for an easy 30 min run on Tues and felt a little stiff right at the end. No damage done, just needed a little more time off. Went for a 25 min easy run today and felt good. So, not quite ready for time trials or cycle etc. I'll start again with an easy week from tomorrow. Would you suggest going back on to a cycle from there, or start a build up?
Thanks,
Phil.

[TheEd]

you should be able to go onto the 3 week cycle without too much fuss

on we go

TheEd

[Tjutapai]

Hi TheEd,

Here is an update of my week. Good news is the calf is all ok. Bad news is I've lost a fair amount of ground over the past 3 weeks!

Sun: 21:01 | 3.06k | 6:52/k | 144AHR |
Mon: 30:22 | 4.40k | 6:57/k | 144AHR |
Tues: 40:05 | 5.78k | 6:56/k | 142AHR |
Wed: 50:03 | 7.20k | 6:53/k | 145AHR |
Thur: 60:45 | 8.83k | 6:53/k | 147AHR |
Fri: 30:21 | 4.46k | 6:48/k | 147AHR |
Sat: Rest
Sun: 4k TT

4:09 | 181
4:15 | 197
4:18 | 204
4:30 | 204
17:12

Even though I died spectacularly on the last km, it is good to be back on my feet and calf recovered. I'll start the next cycle on Tuesday.

I was thinking, seeing as though I've lost some fitness, I might start out a little slower on the 5x2k this time round, perhaps 4:30/k.
Thanks,
Phil.