How to train

[TheEd]

Hi C .. try to balance your running so that you able to run pain free, and with the race coming up shortly try not to put too much expectation into the event performance

you have lost a great deal of consistency and cannot afford to seek results currently, especially as it can have a negative affect

as per pace, remember the rule of thumb of 1 minute per k slower than 10k pace, so from your most recent 10k, you should not be running faster than 5 minutes per k

keep the tempo down and try edge towards achieving more consistency

hope the calf muscles ease up however tight calf muscles always lead to other complication and getting further achilles problems can occur

so be diligent

TheEd
ps.. the heart rate will fall in line with getting the pace right

[Raginglynx]

Thank you,

I did do 4x2k with 2 min of rest in between at around 4:00/km at the thursday.
The calf hardly hurt at all by then. There were lots of wind, but aside of that I still had hard keeping up the 4:00 pace. The resting in between was no problem. I could do without the extra 30 secs though.. at 1 min 20 seconds I was ready to go.

I had resting days on the friday and saturday and instead did the long run today. The calfs was fully restored today and everything felt really good

I look forward to next saturdays race, but rest asured that I don't have high expectations. I hope to complete in around 40 mins just.

rgds,
Christian

4x2k, with 2 min of rest
Lap - Time - Avg pace - Avg HR - Max HR - HR after 120 secs of rest -
1 - 7:53 - 3:57 - 160 - 177 - 104
2 - 7:58 - 4:00 - 172 - 184 - 111
3 - 8:01 - 4:01 - 177 - 186 - 115
4 - 7:54 - 3:59 - 180 - 188 - 114


Longest run 1 hr 30 min
1:30 – 17.35 km – 5:12 min/km – 154 in avg hr

[TheEd]

good stuff C .. try to enjoy the process of running again without complicating it too much

enjoy

TheEd

[Raginglynx]

Thank you!

Yesterday I did 52 mins of easy running in the rain. It was nice and slow pace
5:25..

Today I will do some 1 k's. How do you propose I do them?

rgds,
Christian

[TheEd]

10 seconds per K quicker than the 2k pace

enjoy

TheEd

[Raginglynx]

I did the 1k's today. Before I decided I would only do 5. My legs were tired and I was sure the storm would work against me.

6x1k with 1 min of rest in between @ 3:50 min/km

Lap - Time - Avg pace - Avg HR - Max HR - HR after 60 secs of rest -
1 - 3:48 - 3:49 - 158 - 167 - ?
2 - 3:47 - 3:49 - 164 - 176 - ?
3 - 3:46 - 3:48 - 171 - 184 - ?
4 - 3:54 - 3:57 - 176 - 187 - ?
5 - 3:49 - 3.52 - 177 - 186 - ?

regards,
Christian

[TheEd]

make sure to monitor yourself over the next few days as the change of climate is kicking in

TheEd

[Raginglynx]

Did an easy run yesterday and today an 30 min easy, with 6x1min @ racepace and 1 min easy in between..

I feel tight in both the quadraceps and the calves.
Hope to get rid of that during tomorrows rest.
I stretch the calves a lot. Don't want the achilles problem to come back.

Else it's nice to get the quadraceps working once again. I do feel a very big difference in the workload when I think back on the past three months..

Wed 14 Sept - Easy run
55:53 min, 5:28 avg pace, 142 avg hr

Thu 15 Sept - Easy run with 6x1min @ race pace
30 min, 5:20 avg pace, 145 avg hr
6x1min @ ~3:55 avg pace

regards,
Christian

[TheEd]

so you coming back to training having run every 2nd day and have decided to take it easy

so you then do the following over the last 3 days (we wont even look at the 4 x 2k session or the 17k run just before this):

Tues: 5 x 1k - My legs were tired and I was sure the storm would work against me.
Wed: you decide to recover by running - 55:53 min, 5:28 avg pace, 142 avg hr

Thur: 30 min, 5:20 avg pace, 145 avg hr with 6x1min @ ~3:55 avg pace

And now you say: I feel tight in both the quadraceps and the calves.

and you seriously wonder why?

Come now C .. you no longer a BEGINNER .. start being sensible and see that you being your own worst enemy

give yourself a chance

after the 5 x 1k a day rest would have done you fine

now let's look to be sensible from next week

TheEd
ps.. enjoy the weekend and stop making Forest Gump look a genius

[Raginglynx]

I know that it's a little weird thinking - I always get frustrated that progress isn't as fast as I want to.

This is what the race was like..

On the Friday 16th, the day before the race, I feel victim of a Histamine poisoning when I had lunch at a restaurant.
I went to the ER and even though the medication had positive effect with total recovery they wanted me to spend the night there.
When I left I asked if I could run a race and they said it was ok if I felt fine, which I did.

So I ran the race, held back a little just in case, and finished at 40:36. I'm very satisfied with that.

I would never have run had they told me not to, or if they had even been a little worried. But I felt as strong as ever and they said it was fine since I had reacted so good to the medication.

these are the lap times I got,

lap - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - Total
km - 0.87 - 1.18 - 1.02 - 1.00 - 1.03 - 1.02 - 1.00 - 1.02 - 1.00 - 1.00 - 10.13
time - 3:16 - 4:37 - 4:08 - 4:04 - 4:11 - 4:05 - 4:05 - 4:11 - 4:05 - 3:54 - 40:39

I will continue to tell you about the coming running in next post

rdgs,
Christian