Here we go Again : 10k & 21k Training

[dmw9255]

Hi TheEd,

Completed the Windsor Half yesterday, was the toughest race I have ran so far. I had completely underestimated the climbs. This was definately not an undulating course but a hilly course. The conditions were not ideal, a little too warm, and a blustery wind. In total I climbed 190m during the run, and also down 190m but those downs didn't feel as nice as they should have been. A rude awakening for me....hahaha

Still very pleased with my time of 1:35:51. My Average HR for the race was 186bpm. I can't believe I ran a half with my heart operating at 91% of its max.

This week I plan on taking it very easy, I have a little pain in my left achilles / ankle so will be using the bike and or cross trainer this week, and then continue with running from Saturday next week and then on to another cycle.

Dean.

[TheEd]

not a bad run considering the description you have given

nice going

TheEd
ps.. yes, recover well from this as the downhill running can provide lingering aches and pains

[dmw9255]

The winner of the race was 4 minutes slower than his PB this year, and nearly 8 minutes behind his best time for a Half, so losing two minutes for the course is not bad at all.

Again, I would have aimed for a 1:35-1:40 if I had know quite how bad the course was.

20 minutes easy on the exercise bike yesterday, 20 minutes easy on the cross trainer today. Legs are still tired, ankle still a little sore, should be good by the weekend, legs are loosening up well.

Dean.

[dmw9255]

Hi TheEd,

Hope all is going well. Started back with my running on Saturday, have done 30 minute easy runs over the last three days. The left Achilles is still a little sore, the right is very good. I will decide on wednesday if I should do another cycle or rest further then go into off training and the build up.

Dean.

[TheEd]

keep me informed as a planned rest is far better than an enforced rest

so timing could be right for a break

Cheers

TheEd

[dmw9255]

Hi TheEd,

Had a couple of busy days back at home and not managed much running, so decided now is a good time to take a week or two from running. I have no planned races and see no reason to push myself at the moment.

Will probably do some cycling for the next couple of weeks until I am done with my work in the Netheralnds.

Speak on my return....

Dean.

[TheEd]

enjoy .. have a great time and avoid coffee

:tourist:

cheers

TheEd

[dmw9255]

Hi TheEd,

Hope you are keeping well......

I have now left the Netherlands and I have started a new job in th UK.... unfortunately this is having an impact on what days I can train.

Currently I can train Monday, Tuesday, Friday, Saturday and Sunday. I have no idea how I can work the cycles to my available days. Do you have any suggestions??

I am currently going through week 1 of the build up program. I am taking it nice and easy as I don't want to stress my calf's and achilles.

Dean.

[TheEd]

we should be able to find a work round ..

let me know the races you would like to race and then we can start a format towards those goals after the Build-up

Cheers

TheEd

[dmw9255]

Hi TheEd,

Hope all is well???

I have been keeping up my running, but unfortunately have not been able to do the cycles due to my current lifestyle.....

On the plus side, I am still seeing improvements. I ran a half marathon two weeks ago and finished with a time of 1:33:28 which was 2m20s faster than my previous best. I have also improved on my 5k time which is now at 19:54, 1m35s better than my previous 5k time.

I have another half marathon on Sunday, and after that would like to get some sort of structure back into my training. The downside is I am unable to train Wed, Thu & Fri due to other commitments.

Best Regards.

Dean.