Getting Back Into It - 10K Training

[Boony]

[URL="https://www.strava.com/activities/1603063717/overview"]Day 12 - 2nd 3 Week Cycle - 5K Paced Run

Ran 12.5 laps of a grass track- This came out at 5.31KM in 25.07 @ 4.44min/km - 169bpm

The 5K (as per my Garmin) was 23:44 @ 4.45min/km[/URL]

Day 13 - Rest - Went to the coast for a family day out - so did plenty of walking

Day 14 - 10K easy Run - 10.28KM - 1.00.49 @ 5.55min/km - 141bpm

Will be getting out later for an easy 30mins

Cheers

Nick

[TheEd]

really coming along quite nicely Nick

keep it simple

TheEd

[Boony]

Yep, I like simple!

[URL="https://www.strava.com/activities/1605189598/overview"]3x5min this morning

1. 1.04km 4.46min/km 145
2. 1.03km 4.50min/km 159
3. 1.04km 4.46min/km 163[/URL]

A couple of easy 30mins tomorrow and friday - and then a 1/4 marathon race on Sunday.

Cheers

[Boony]

[URL="https://www.strava.com/activities/1607304927"]Very easy 30mins this morning - have a slightly tight calf that I wanted to stretch and keep moving. min jogging, min walking x 15

3.74KM - 7.53min/km - 113bpm[/URL]

Probably do the same tomorrow to tick over before the race on Sunday.

I know I'm doing this for fun, but I do like to look at my Fitness/Fatigue/Form charts (I'm an accountant - so I love a chart/stat/ratio/number) - it's great to see how the 3 week cycles work in that regards - the two times that the form line has peaked so far has been the Saturday before my first race, and it will also peak this Saturday before my next race. I can also see how beneficial the 30 min easy runs are to everything.

[Boony]

Another very easy 30min - 3.77km @ 7.55km 113bpm

For the race on Sunday I'm going to aim at running 4.55-5.00/km - main focus on running a solid race after the 5K mark and getting used to feeling good in the second half of the race, hopefully this pace will allow me to do this.

[Boony]

Race didn't go well.

I popped a calf at the half way point (the one that had been sore) - It had felt fine, no tightness at all - the race went onto bumpy rock hard farm field tracks and it went whilst running through that.

Here are the splits up to when I stopped - lungs and legs (calf aside) felt fine - TheEd, would you say that HR is slightly high though?

[URL="https://www.strava.com/activities/1616172883/overview"]1KM - 4.40 - 149bpm
2KM - 5.02 - 162bpm
3KM - 5.04 - 167bpm
4KM - 5.01 - 172bpm
5KM - 5.08 - 175bpm
[/URL]
Anyway - its going to be one of those that I need to let heal before I run on it again, otherwise I'll just keep popping it.

Any advice appreciated, but will look to RICE for a few days, and then either see a physio or start some stretching/massage.

Cheers

Nick

[TheEd]

Nick, how are things going?

have you made progress with the 'pop' you had?

what is your max heart rate? HR is often an individual thing, if you have a high max and a low resting pulse then it is often something good

TheEd
ps.. apologies for late reply

[Boony]

Hi TheEd, no worries, thanks for getting back to me.

I haven't got out running since, but it feels much better, I think I'll start some massage and TP to help release the tightness I have.

I'll start getting out again next Monday, probably just start by doing a week of 30min easy runs to see how it goes.

Not sure on my max heart rate - never measured it properly.

[TheEd]

you may have come back too quickly

so when feeling good again, remember to back off before getting too keen

recover well

TheEd

[Boony]

In hindsight I ran the 5K paced run too quickly - should of settled for a nice 4.55-5.00 rather than running it that little bit quicker. Oh well - live and learn.

Ran an easy 30mins this morning - and the tightness and soreness has come back. So booked in to see a physio tomorrow.