Here we go Again : 10k & 21k Training

[dmw9255]

Hi TheEd,

Easy run completed Thursday, was cut short to 5km, as the legs were still feeling tired in the calfs... had a little tightness this morning, but soon loosened up.....

Completed a paced 10km run on the treadmill, splits below:

1st 4:27/162/166
2nd 4:27/164/169
3rd 4:27/171/172
4th 4:27/172/176
5th 4:27/174/177
6th 4:27/174/176
7th 4:27/173/176
8th 4:22/175/178
9th 4:19/177/179
10th 4:10/179/183

Total 44:00/172/184

This time matches my best 10km run of last year, and this was done pretty relaxed......

Plan for the week ahead:

Sunday - 13km easy run.
Monday - 10km easy run.
Tuesday - Fartlek
Wednesday - 10k Easy run
Thursday - 10k Easy run.
Fri - Rest.

Not sure about next weekend, as I have no race, my first race is the weekend after on the 5th.

Dean.

[dmw9255]

10km easy run completed, cut a little short due to tght calves during the early part of the run. 54:36 - 148bpm - 5:28/km.

Dean.

[dmw9255]

Not trained to much over the last week due to the calves feeling tired very quickly during runs......

Completed a Half Marathon yesterday, unfortunately suffered an injury with the right calf lower calf, could feel it niggling during the run, and was sore last night.

No pain when walking on it now, but think rest is in order.....

Run completed in 1:40:05. Initial 10km done very slowly at 5:00/km. Pace picked up to 4:30/km from 10-18km. Final 3km done at 4:00/km. Average 4:44/km for the full race.

I believe I could take about another 3-4 minutes off this time if I had not struggled with the training for the last week and a half.....

Dean.

[TheEd]

runners always amaze me

you mention not training due to calf muscles and then go run a 'paltry' half

Hopefully it doesn't cause further hassles, do provide feedback and let's hope you can get back on track shortly

TheEd

[dmw9255]

I completely agree....unfortunately I give in to peer pressure, as one of my friends was doing the run as well, and didn't want to do it by himself.....so stupidly I did the run......

I knew I would regret it, but was due to stop for a month from the end of this month due to having some surgery.....so not quite the end of the world. Just hoping I am in some sort of state to run the "paltry" Liverpool half on the 27th, doesn't look likely....hahaha

Cross trainer here I come....

Dean.

[dmw9255]

Hi TheEd,

Hope all is well......

Completed my second half marathon yesterday, preperation was not good, due to the calf injury, missed two weeks of training. I am very pleased with the time....completed in a time of 1:33:48.

Will now be taking a month off due to an operation later this week, so will catch up then.....

Best Regards.

Dean.

[TheEd]

good to hear you had a positive run and good luck for the op

may you return strong and healthy

TheEd

[dmw9255]

Thanks.

When I started back with the training in January, I would have been more than happy to get a sub 95 minute half marathon, so cannot complain at all with the time......

Speak again in May......

Dean.

[TheEd]

I am sure in retrospect that is a good achievement

congrats

TheEd
ps.. as mentioned, good luck for the surgery .. catch you in May

:jive:

[dmw9255]

Even six to eight weeks prior to the race I would have been happy, the best I was hoping for was 1:34:00. This was based on my 4k time trail time of 15:56.

So even in hindsight with the missing training I am stil more than happy. I know I could have gone quicker, but did not want to burn myself out. I have added the 2km splits below.

Split / HR ave / pace.

2km - 166 - 4:42
4km - 176 - 4:39
6km - 175 - 4:32
8km - 172 - 4:39
10km - 178 - 4:37
12km - 175 - 4:28
14km - 174 - 4:25
16km - 179 - 4:20
18km - 179 - 4:18
20km - 186 - 4:04
21.1km - 191 - 3:51 total time 1:33:48.

The final 10km was done in a time of 42:27 and the final 5km in a time of 20:31 which I think is pretty good coming towards the end of the race.....

The operation has gone well, and I should be fit to start the off period training in two to three weeks.

Hopefully I can remain injury free throught the summer and get some new PB's...

Best regards.

Dean.