Gabba Gabba Hey Ho let's

[TheEd]

Hi Anba, nice to see .. the last week of the 3 week cycle we can change to accommodate a Sunday race or are the other Saturday's difficult as well. We can play with the program according to needs but do note, the Days 3 to 8 are the most important

what say you

TheEd

[Anba]

Coach...
All my Saturday's are a bit hectic i need to send the children to their many classes that Day... A bit taxing coach... Won't have much proper rest ..
Previous 2 cycles they had no classes since it was the end of the Year... Sundays I'm very free...

[TheEd]

HI Anba, OK, we can reshuffle things .. so in week 1 ...

Fri: 20 - 30 min recovery after Day 3 session .. Rest .. Saturday .. Sunday Long run ..

Week 2: Monday rest .. Thur .. a little easier running .. Friday: Paced Run

as for week 3 .. Wed and Thur .. 30 min easy ... Fri .. 6 x 1 min f / s .. Rest Sat .. Sunday race or choice of test

hope this is helpeful

TheEd

[Anba]

Thanx a lot coach...

[Anba]

good day coach..

Monday 5.26k 37:44 Pace: 7:10 Pulse : 140
Tuesday 7.78k 55:39 Pace: 7:09 Pulse : 133
Wednesday 4.02k 37:01 Pace: 9:12 Pulse: 131
first 2 runs were done around evening , hot weather around 33-34 degrees celcius..
last run was running around the corridor of buildings, around the faculty building climbing stairs etc...lol...suddenly they had an emergency meeting around my planned run time... i had some free time around 2pm so used this for a nice run along the building...

20/2/2020 (Thurs)
Morning
3 x 2k + 2 mins recovery (lite jog)

Dist | Time | Pace | Heart Rate avg | max heart rate

2.1k |10'47.9 |5'07 | 152 | 164 |
2.07k |10'30.9 |5'04 | 157 | 167 |
2.06k |10'40.9 |5'11 | 160 | 176 |

Rest 2 mins
Avg heart rate
143
151
151

This time for the workout I went by feel , had a tiring work the day before so i just wanted to run by feel and effort.
During the last interval felt my legs became heavy yet I managed to run with it.
for this workout, i used a loop (715m +) that I know roughly the distance to get a 2 km... overall, I'm very happy with this ... for this cycle Im just aiming to get the rhythm of training back into my daily schedule

[TheEd]

HI Anba, how are the niggles with your legs going, are you running now without pain?

TheEd

[Anba]

HI Anba, how are the niggles with your legs going, are you running now without pain?

TheEd

good day Coach,

21.2.2020

Rest pulse=50

Am run

30'19 easy

4.41k

Avg Pace :6'52

Avg Pulse: 130

During my runs nowdays so far no issues ... after runs no issues either. Only in the morning , after sitting for a while  or driving  that I  do get some slight soreness on my righ heel. All is well Coach.

[TheEd]

Good to hear Anba, make sure to ice and make it part of your training routine.

onwards and forwards

TheEd

[Anba]

Good to hear Anba, make sure to ice and make it part of your training routine.

onwards and forwards

TheEd

Coach,

My must do routine after runs.

1.Wall pushing calf and soleus stretch

2.Heel dips both and single leg

3.Lying hamstring stretch with rope

4.Pigeon pose stretch

5.Inner thigh and  quad stretch

And  I finish off with 3 yoga poses

1.Shoulder stand

2.plough pose

3.Lotus pose

So after this I just should Ice my heels for 10 mins?

[TheEd]

HI Anba, let me know how the icing goes ..

have a great weekend

TheEd