Gabba Gabba Hey Ho let's

[TheEd]

Hi Anba, first off .. introducing strength work into the program ..

in the beginning avoid doing anything between Day 3 to Day 8 .. after Day 8 you can balance when it is best to introduce and as you develop, you can see when it is best to introduce into the prgram from Day 3 to 8

one thing I would like to mention, is I am not a fan of squats, as they are high risk exercises, so you have to do everything 'right' and apply caution. You also have to have a reason and purpose for the exercises. Why they are being done and what you want to achieve by doing them. This is most important because doing the incorrect strength training can have an adverse effect on your running if not applied correctly

hope this helps TheEd

[Anba]

Good day coach,
Thanx for advice, I will make sure I won't do anything from Day 3 to 8.
Regarding Squats, I understand the need to be very cautious and will reconsider it's implement...
Thanx slot coach for the input...
Back to the drawing board....

[Anba]

Good day coach,
One great news is that starting from this Monday 4th May we are now able to run on the roads again.
I did my 4k TT today 9th May

Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)

4:48.2 | 153 | 164 |87
4:50.8 | 164 | 171 |88
4:47.3 | 168 | 178 |87
4:34.7 | 172 | 185 |86

Time : 19:01

Avg Pace=4'45
Avg Pulse=164

Very happy with the results coach, initially before the run I didn't feel that confident I can run at this pace because of the Lockdown had me practising running in limited space. After warming up etc, the humidity was overwhelming although its early in the morning and this made me to just go by feel and not having any pace target etc. Honestly, I'm very suprised with the results given that i never checked on my pace during the running. The only checking I made time to time, was my cadence and just making sure it was around 87(174) or 88(176).
During this lockdown Coach, I was reading some books and one of them got me thinking about running form and I tried incorporating it for the past 2 weeks, and it works...
Basically I'm engaging more of my hips and glutes compared to last time.
hope all is well there coach. Tc

[TheEd]

great to read Anba

nice to have something positive during these difficult times

onwards TheEd

[Anba]

Thanx coach...
just a brief report, i've started a new cycle for the sub 50 program this Tues...

Tues
1:05'50
9.61k
Avg Pace=6'51
Avg pulse=130

Wed
30'36.0
4.42k
Avg Pace=6'54
Avg pulse=127

Thurs
3X2k+90" recovery jog
rep no/ Time / Pace / Avg Pulse / Max Pulse /
1. 10' 08.5 / 5'03 / 151 / 160 /
2. 9' 55.9.0 / 4'57 / 157 / 174 /
3. 9' 46.0 / 4'52 / 166 / 183/

Avg PAce =4'58
Avg Pulse=158
RPE=8

Recovery Period
No / Avg pulse
1 / 147
2 / 159
3 / 164
I went by feel for this run, never checking my paces or the splits after every rep, I just went with the flow...
overall, im just happy to be able to complete the reps with no problem...
Main objective for this time@cycle is to train consistently, injury free, get the flow going to enjoy the process and just looking forward for the next day...
so
tomorrow off...
Saturday long run.
Have a great day coach. Tc

[TheEd]

Magic Anba .. still running sub 5 minutes per k despite

as the saying goes .. things can only get better

stay well .. stay safe

good training TheEd

[Anba]

Thank you very much coach.. I
'm actually very happy of discovering this site and doing the 10k program. The funny thing is I had bookmarked this site maybe 2 years ago on my workplace desktop and probably had a glance of the program but i cant recall why i didn't go deeper and discover the forums. Only last year when i was going through my bookmarks that I went to the forums... wah... this was exactly what i was looking for a 10k program...
sometimes things happen in a fuuny way...
tc coach...
cheers

[TheEd]

great to hear Anba

enjoy

TheEd

[Anba]

Good day coach,

Saturday
Long Run
Dist: 13.98km
Time:1:34'23
Pace: 6'45 per km
Nice and easy runs, i picked up a niggle on my inner right ankle on Fri, during the run it was bothersome but manageable. After the run, iced it and put on some medicated NSAID plaster.
Decided to rest on Sun and Monday.
By monday niggle was completely gone.

Tues
5X1k + 60" rest
Time | pulse | max Pulse | Cadence (Rev Per min)
4:42.3 | 161 | 177 |86
4:39.0 | 170 | 181 |87
4:43.0 | 172 | 187 |86
5:04.0 | 169 | 183 |84
5:09.0 | 170 | 184 |84

Avg Pace: 4'50
Avg Pulse: 169

for the first rep were , I did follow my watch to set the pace, my initial idea was to stick to 4'45" pace. I eased a bit for the last 50m..
2nd rep, did the same thing when i looked at my watch it was like slower pace at about 4'50" so I quicken the pace but some how ended up 4'39 pace...
later for the third rep i jsut followed by feel..
but after that 3rd rep and onwards... with the short recovery... I blew up...especially the last 2 lol... i have to be carefull next time... to be honest the first 2 reps felt easy... but i guess i got fooled by the watch especially the gps distance ... have to be carefull.
One important lesson i learnt ...how to keep on running even though you feel like a sloth and the legs feel heavy.
for the last 1k rep... when reaching the last 200m i did managed to cover it in 4:12 pace... just wanted to practice my kick ...
thanx for reading coach.
Have a good day .
Tc

[TheEd]

nice Anba .. not fun when the gorilla jumps on your back during a session ..remember to maintain form .. focus on form and relax the mind .. go through positive sayings to yourself .. lift the knees, you doing well .. keep going .. well done ... remember to compliment yourself

on we go TheEd