Here we go Again : 10k & 21k Training

[dmw9255]

Hi TheEd,

Hope you are keeping well??

Managed my first 10km run today, off training now completed and due to start the build up from Tuesday.

This weeks plan:

Mon - Rest (5 hour car journey to deal with)
Tue - 10km
Wed - 10km
Thu - 10km
Fri - Rest
Sat - 15km
Sun - Rest

How does it look??

Dean.

[TheEd]

looks fine except for Wednesday ... consider either a rest or a 20 to 30 minute easy run

keep the caution high

enjoy

TheEd

[dmw9255]

Hi TheEd,

I took your advice as much as I could.... Easy run on Tuesday, 8.7km but on very uneven terain, and a beach, 50 minutes, but felt exhausted afterwards.

Wednesday I took a rest.

Thursday, I avoided the beach, as the tide was in, so did an easy 8.3km again on uneven terain. Time was 45 minutes.

Friday I took a rest, also had a 5 hour drive home....

Saturday, did a 12km run. very blustery conditions, ran a little faster than I would have liked, but felt really good. Time was 58:40.

Plan for this week:

Sunday - Rest (5 hour drive back to work)
Monday - 8km on uneven terain or 10km on treadmill
Tuesday - 10km (2.5km at 4:45/km)
Wednesday - 10km or rest depending on legs.
Thursday - 5 x 8min (4:45/km) with 2 min rest.
Friday - Rest (5 hour drive back home)
Saturday - 14-15km

How does it look??

Dean.

[TheEd]

great dedication to fit things in around the long drives each week

steady as we go

TheEd
ps.. overall feeling ok?

[dmw9255]

I am feeling very good overall, the right calf is not 100% (about 95%), but feeling very good with a pair of Skins compression socks. I am taking it relatively easy, as my first planned run is not until September, so was planning to do two phases of the build up before taking to the cycles. I also have been planned in to work in the Netherlands for 4 months from 1st June, so need to learn some dutch, and find out what running events there are around Rotterdam.....

I should be able to get plenty of running in whilst out there, and hopefully keep off the beer and out of the brothels....well one can try......hahahaha

Dean.

[dmw9255]

I think I may have cursed myself last week..... felt a niggle in the right calf after the 5 x 8 min session on the Thursday, so decided not to do the long run on the Saturday, and had a very good day watching the twickenham rugby 7's.

I have taken a week off and will be starting the off training again from Monday.... hopefully the calf will have settled down, if not it will be plenty of cycling until it does.....

Dean.

[TheEd]

onwards and forwards D

TheEd

[dmw9255]

Hi TheEd,

Hope things are well.

I have now arrived in the netherlands and started the off training, so far so good, completed a 6km easy run on Monday, and a 5km easy last night. Both done on the treadmill. No niggles at all from the right calf. The HR seems to be pretty low as well at the moment (see below).I am planning on completing the off training in the gym, as I find it easier to keep my pace down and not getting too excited and running quicker than needed at this point.

6km Easy - HR 136 (max) - 122 (Ave) - time 38m31s (RI 74)
5km Easy - HR 138 (max) - 125 (ave) - Time 31m46s (RI 70)

Plan for the rest of this week:

Wed - 6km Easy
Thur - Rest
Fri - 7.5km Easy
Sat - 5km Easy
Sun 7.5km Easy

Hopefully I will last more than a couple of weeks this time....:mmm:

Dean.

PS...The RI number is the Polar Running Index number, it is for my info, as I have forgotten my IR adaptor and want to keep a record. I use it to inform me when I need to rest.

[TheEd]

good to see you building on the consistency in the flat land

enjoy



TheEd

[dmw9255]

Hi TheEd,

Hope things are going well, I am just back in to running after causing injuries to both my ankles in early june.... last time I try and walk 54 miles in 24 hours through the scottish highlands for charity

I am about ready to complete the off training and start the build up next week. I am currently mixing the running with cycling at the moment, as it easy for me to cycle too and from work here in the Netherlands.

Whilst cycling I am trying to keep the heart down below 140bpm, and keeping the cadence (pedalling) above 80rpm. The journey is 17.2km and average times are around 42 minutes, so around 34km & 1h25 in total on the days I cycle.

This year has not been a good year so far with injuries, hopefully things will get a bit better as we go on.....

Dean.