Here we go Again : 10k & 21k Training

[dmw9255]

Hi TheEd, hope you have had a good weekend......

Long run completed today:

17.2km - 90 minutes - HR 151/163.

Run felt pretty good, had trouble keeping the motivation going towards the end.....was starting to get bored, as was done on the treadmill in the gym, and not much to look at....

This is the furthest I have currently run to date......

The normal sub 45 routine I would be doing 30 minute recovery runs tomorrow and Tuesday, should these be upped to easy 60 minute (10km) runs??

Dean.

[TheEd]

yes, you keep the 60 minute runs if you have gone through the build up phase

cheers and enjoy

TheEd

[dmw9255]

OK, plans for this week:

Monday : 60 min easy (10km).
Tuesday : 6 x 1000 @ 4:00-4:05
Wednesday : 60 min easy (10km).
Thursday : 60 min easy (10km).
Friday : Rest
Sat : 10km Paced sub 45 minute
Sunday : 75 min easy (15km).

Sound OK??

I am feeling a lot stronger and fitter than at any time last year, is this due to the rest and build up??

Dean.
[edit] corrected schedule as per below posts.....

[TheEd]

any particular reason you have moved the 1000 session to wednesday?

[dmw9255]

I am running one day late on the cycle...Started on a Wednesday....this was to allow for the long run today, as my day off from work in Beirut was a Sunday and it was not possible to get the run in on a Saturday....working 6 days a week out there....

I was originaly planned to be in Beirut until March 3rd, but due to issues, travelled home early with the plan on returning next weekend....my schedule has become a right mess....

My first run is on march 5th then my final run on March 27th, both 21k runs.

Dean.

[TheEd]

no probs .. take an easy run tomorrow or even a rest day and get the 1000's back onto the Tuesday .. if this is not possible then you go proceed according to what you had above

Thanks and enjoy

TheEd

[dmw9255]

OK....no probs getting back, would be easier for me now...

Dean.

[dmw9255]

10km easy completed yesterday, legs were a little tired....

6 x 1000m completed today (time/HR ave/max/after rest):

1st - 3:59/166/175/127.
2nd - 4:01/166/175/129.
3rd - 4:01/166/177/129.
4th - 3:59/164/174/128.
5th - 4:03/167/176/125.
6th - 3:58/168/178/126.

Legs felt tired towards the end....a couple of nice easy 1hr runs to come.....never thought I would look forward to a 1 hour run.......

Dean.

[TheEd]

Dean .. take a day's rest if need be .. having tired legs 3 days in a row could spell trouble

you should soon be back to working order

TheEd
ps.. the 1000's look decent enough, for tired legs?

[dmw9255]

The 1000's felt fine fitness wise, legs just felt a little jaded towards the end...weather wasn't so nice....and a headwind on the outward (1,3,5) intervals...so didn't help the motivation.....Sundays long run was the longest I have been on my feet and th furthest I have run, so sort of expect a little tiredness.....

I can take a rest tomorrow, makes my life a little easier.....I definately don't want a repeat of last year....

As far as the injuries from last year, I am not feeling any of them. I am continuing with the eccentric calf raises at the end of every run, and the achilles are great. No sign of the groin niggle from last year at all.

Dean.