How to train

[TheEd]

why not consider taking a few days off?

you got the result last week and now your body is asking for rest

this is where the build-up and supplementary runs come in

helps you recover from races and hard training

TheEd

[Raginglynx]

Ok, but what about the last race before China i have next week? Is it still ok to do it?

rgds,
Christian

[TheEd]

don't look so far ahead, take care of yourself now and next week will be next week

enjoy

TheEd
ps.. u will not lose anything

[Raginglynx]

Ok Coach!

So I'll try to avoid running both today and tomorrow. You know, it really itches in my legs when I'm not allowed to run
Just kidding!

rgds,
Christian

[TheEd]

if that is the case then go for a walk, that will be beneficial

for now you do not want to have elevated pulse ranges

let's see how it goes

TheEd

[Raginglynx]

Took 2 days off, thursday and friday last week. On saturday I ran, but not the whole 90 minutes easy. Yesterday I ran in the rain.

On the saturday I had around 10 steps on which I felt a little pain in the achilles tendon. It was after almost 1 hour.
On the sunday I felt nothing of it.


sat May 21 - 76 min easy (longest)
13.16 km - 5:46 min/km - 130 in avg hr

sun May 22 - 61 min easy
10.76 km - 5:39 min/km - 127 in avg hr

rgds,
Christian

[Raginglynx]

The first few steps of todays 1 hr run I felt the niggle in the achilles tendon, then it disappeared.

Mon May 23 - 60 min easy
1:00.43 - 11.78 km - 5:26 min/km - 128 in avg hr

rgds,
Christian

[TheEd]

you may need to take some rest to get this to heal completely

as well as consider whether there is a little scar tissue there which will need to be treated

Cheers

TheEd

[Raginglynx]

ok. The race is next monday.

Today I did the 1k intervals, which went fine. Like earlier, during the first 10-20 steps during warm-up I felt the niggle. I stretched extensively before the intervals.

At no time during the intervals I felt the niggle.

You still think I should rest? I believe the niggle only shows at slower runs.

I will give you the 1k session data later today if I get the chance

rgds,
Christian

[Raginglynx]

Forgot to tell, I also had the dry-retchings the last 50 meters of the last 1k.

There were nasty head winds during lap 3 to lap 5, which took the most out of me, which is obvious when looking at the pace and resting hr.

6 x 1k with 60 seconds of rest in between

Lap - Avg pace - Avg HR - Max HR - Min HR after rest
1 - 3:36 - 163 - 107
2 - 3:38 - 164 - 111
3 - 3:38 - 174 - 118
4 - 3:41 - 177 - 125
5 - 3:43 - 179 - 132
6 - 3:39 - 180 - 128

rgds,
Christian