Gabba Gabba Hey Ho let's

[Anba]

Good Day Coach,

Fri 26/2/21

3k warm up
Morning run 5.30am
Good weather, cooling about 22 degr C
4x2k Manual +90 sec rest



Dist /Time / Pace / Avg Pulse / Max Pulse /
2.01k / 9' 50.7 / 4'53 / 151 / 171 /
2.01k / 9' 35.5 / 4'46 / 154 / 173 /
2.01k / 9' 26.5 / 4'41 / 163 / 180/
2.02k / 9' 24.4 / 4'40 / 164 / 191/

Avg Time = 9' 34.3 per 2.01k
Avg Pace = 4' 45.0
Avg Pulse= 158


Recovery was 90"( lite walk+ jog last 15 seconds before running)
no/ avg pulse/ Lowest Pulse
1/ 132 / 112
2/ 141 / 116
3/ 147 / 129
4/ 152 / 139

My First 2k workout after 2 months plus break, Initially was a bit anxious if I was able to pull it of... first 2k interval, about halfway the pace was about 5:05 which was way off my target, honestly I wanted to throw the towel... but I just told myself to relax, concentrate on the form, enjoy the nice cooling weather and see how it goes...
I was 2 minds of either doing a 3X2k or 4X2k... I just went with the flow, after my 3rd session, I was still good so decided to just make it 4X2k... overall, I'm happy with the results...was able to cut down the time naturally without straining myself to much... so far so good...Rest tomorrow and Long run on Sunday...
cheers

[TheEd]

Hi Anba, normally the first 2k session when returning to the 10k program is tough mentally .. the 1k session is normally far more enjoyable

if all goes well you should move to a new level quite nicely, come the end of this cycle

enjoy TheEd

[Anba]

Good day coach
very true coach, and after finishing my 2k sessions, such feeling of contentment and happiness after completing it...

Day 5 Sunday 28/2/21
Resting pulse=46
1hr 38' 07 mins
15.47 km
Avg pace=6'20
Avg pulse=134
5k breakdown
35'09 Pace =7'01 Pulse = 122
30'53 Pace =6'10 Pulse = 136
29'25 Pace= 5'53 Pulse = 146

1k pace 7'25 avg pulse 119
Last k 5'48 avg pulse 151 ... Last 3k pulse was steady around 146-151.

Regarding the run,
Initially things were going nice, i was starting it slow, relaxed and enjoying my run but
Something peculiar happened 10 mins into the run as I was going down a slight decline, I got some niggles around my inner right ankle ...
maybe I plantar flexed to much while the foot was a bit too relaxed when landing my foot during the decline... and after this I've noticed this if there was any incline during the run I will get like an ant bite type of feel around my inner right ankle.
Then it was ok but although there was no major pain or something...but I felt uneasy...
I'm not sure if it was the shoes cause I've used 3 to 4 times before for my long runs( total mileage about 200km) but when I checked my log book the last time I had this issue early this month ...I was running in this particular shoe I had some inner ankle issue after the run....hmmmm... need to do further investigation...lol
then after nearly 30 mins, went back home changed into another favourite shoe of mine, initially it felt like the niggle in the right ankle might turn worse... but as I ran I quickened pace, shorter and increased stride, reduced my plantar flexion when landing by stiffening a bit, and landing on my midfoot instead on the ball of the foot...
Plus I changed my route and ran along the river bank which had a nice sandy and flat route...no decline or inline...so managed to complete my long run today... so far no pain or niggle but I'm monitoring the situation....I guess tomorrow morning after waking up I will get a better picture...hopefully its all good...cheers coach..

[TheEd]

Hi Anba .. time to introduce the 'alphabet exercises' into your training routine

place your foot out off the ground and then with your toe draw a capital A then a capital B

go through the whole alphabet in capital letters

this exercise will hopefully assist in the needed areas

please ask questions

TheEd

[Anba]

Good Day Coach...
Tq coach, I do incorporate the alphabet exercise usually in the morning at least 3 times a week.. will do it everyday coach. I took 2 days off just as precaution, thankfully no issues today when doing the 1k session.

Day 8 Wednesday 3/3

waking pulse=46
6x1k+ 60 secs recovery
I did Manual laps...distance between 1 and 1.02k
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 41" / 152 / 166
2 / 4' 39" / 160 / 176
3 / 4' 38" / 163 / 179
4 / 4' 32" / 168 / 180
5 / 4' 37" / 172 / 189
6/ 4' 37" / 169 / 179

Overall
Avg Pace= 4' 37.3
Avg Pulse=164
Avg Max Pulse=178



For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 125 / 149
2/ 136 / 153
3/ 140 / 160
4/ 145 / 160
5/ 147 / 162
6/ 153 / 167

Quite tough, especially the last two repeats, I thought I could go below 4:30 but I guess today was not that day...lol... I changed a bit of my running style, shorter strides just to minimize any issues of the inner ankle...
Looking back, I'm very happy I managed to complete the sessions, it was tough but I stayed on course to finish my workout.

[Anba]

Good day coach...

Thursday
30'19.0
5.02k
Pace=6'02
Pulse=135

Friday
33'25.0
5.38k
Pace=6'12
Pulse=134

Saturday
Rest

Sunday
5k paced run
25'03
5k breakdown
Time pulse
5'21. 147
5'05. 158
5'06. 162
4'58 169
4'32. 173

AVG Pace=5'00
AVG Pulse=161
Just ran according to feel and not looking at the time and pushed only the last 500m....

Total mileage for this week=30.2k

All ok coach, no niggles or any other issues so far...

[TheEd]

good to hear Anba .. did you find the 5k paced comfortable?

TheEd

[Anba]

Yes coach first 4 k about steady/ tempo pace with a RPE 7 and the last 1k just pushed the pace with a RPE of 8.

[Anba]

Mid week report
Monday(8/3)
1:00'30"
9.87k
Avg Pace=6'07
Avg Pulse=135

Tuesday (9/3)
32'11"
5.03k
Avg Pace=6'23
Avg Pulse=128

Wednesday (10/3)
Fartlek = 3 X 5 mins race pace + 60" recovery(walk)
Time was taken manually

Dist |TIME | Pace | Avg Pulse | Max Pulse |

1.11k | 5'01.2|4'31 |154 | 173
1.15k | 5'01.7|4'23 |161 | 179
1.16k | 5'02.1|4'20 |165 | 179

Avg Pace =4'24.7
Avg 5 min pulse=160
Avg Max Pulse =177

Avg/Lowest Pulse 1 min easy jog
147 /131
155 /139
166 /152

Very happy with todays run, was able to hit my target pace between 4:30 and 4:20...

[TheEd]

HI Anba, you really getting the hang of things .. your easy runs pace and pulse match .. the overall development is definitely there

nice going and well done for maintaining training

onwards TheEd