Improving 10k time at altitude

[MarkCo]

Hi TheEd

Yes, that sounds good, many thanks. That feels right, I think my body is asking for an easy week and needs some recovery time. Hopefully I'll bounce back well after that.

I'll post up progress soon.

Cheers

[MarkCo]

Hi TheEd

10 Feb
11.66km in 56:41
AV pace 4:52/km
AV HR 142

12 Feb
12.25km in 59:06
AV pace 4:50/km
AV HR 142

14 Feb
12.67km in 1:00:00
AV pace 4:44/km
AV HR 148

Went for walks on the rest days in between. Kept pace nice and easy on the runs. The increased pace in today's run happened naturally without effort and felt good, easy and I felt more energised when I got back than when I started- always a good sign! Niggles feeling much better, still minor soreness in left Achilles when pointing foot down or pressing the tendon, but much better than it was.

Planning to do another 1 or 2 similar easy runs with rest days in between, then a time trial so I have a marker before starting the off period.

Enjoy the rest of the weekend all.

Cheers

[TheEd]

sounds good markco and good to have you feeling a little better

onwards TheEd

[MarkCo]

Hi TheEd

16 Feb
11.02km in 55:26
AV pace 5:02/km
AV HR 143
I did a longish (10km) walk the day before, quite a brisk walk and in non-running trainers. Feet and ankles felt quite achy after the walk then Achilles flared up a bit after this run so had a couple of days off after this.

19 Feb
10.47km in 51:06
AV pace 4:53/km
AV HR 147
Felt fine before and during run, still slight soreness after.

21 Feb
12.01km in 58:40
AV pace 4:53/km
AV HR 146

23 Feb
4km time trial
3km WU and CD @ easy pace

Km / time / AV HR / Max HR
1 / 3:56 / 146 / 168
2 / 3:54 / 170 / 173
3 / 3:51 / 173 / 177
4 / 3:47 / 174 / 177

Total time: 15:28 (AV pace 3:52/km).

I think this is a pretty good improvement on my last 4k time trial back on 2nd November when I restarted on the program, see below:

Km / time / Av HR / max HR
1 / 4:14 / 166 / 177
2 / 4:16 / 173 / 177
3 / 4:13 / 175 / 181
4 / 4:05 / 178 / 182

Total time: 16:48 (AV pace 4:12/km)

Definitely pleased with that marker and still feel there is plenty more to come. Again it was very windy out there and the park was incredibly busy despite being a weekday so still having to dodge people which is not great for the time (or the Achilles no doubt). I've tried every available park in the area and they've all been the same during lockdown!! I think I could have done another 4 minute km at the start so a 5k race in under 19:30 should now be possible. I think you were right when you said a new level has kicked in!

The question is, based on that, is this the right time to go to the off period? On one hand, I wonder whether another cycle would benefit in cementing/ building on progress. On the other, I think perhaps the Achilles is telling me something and perhaps a gentler off period then build up might give that chance to settle. Interested to hear your thoughts along with any recommendations for the Achilles.

Many thanks

[TheEd]

HI markco .. walking and runners, just don't go together (imo) .. focus on the calf muscles to get them to be loose and ice the achilles area .. this can take a while to come right

please provide feedback

TheEd

[MarkCo]

Hi TheEd

Achilles has been feeling a lot better. I managed a few easy runs on consecutive days as well as massaging and stretching out the calves every day. Only very slight tenderness on squeezing the tendon now.

Currently on my 3 days off and eating plenty before I start the off period on Thursday!

Here's the past weeks running:

24 Feb
7.64km @ 4:56/km
Av HR 138

25 Feb
12.49 km @ 4:48/km
Av HR 150

26 Feb
14.03km @ 5:01/km
Av HR 149

27 Feb
12.0 km @ 5:02/km
Av HR 145

28 Feb
10.01km @ 4:52/km
Av HR 144.

I'll look to keep things nice and easy, relaxed on the off period and carry on with the extra stretching and massage.

Cheers

[TheEd]

Hi markco .. hopefully things all work out, thanks for the feedback

TheEd

[MarkCo]

Hi TheEd

I'm halfway through the off period now. All seems to be ok. Still getting tenderness in the left Achilles when pressing it, and both Achilles/lower calves are a bit "seized up" very first thing. No issues when they're warmed up or pain when walking/running/climbing stairs etc though. I'm continuing with extra stretching and massage of calves and Achilles.

Here's the latest runs. I've consciously slowed the pace slightly to ensure its easy and average heart rate is around 140 or below.

4 March
7.92km in 40:01
Av pace 5:03/km
Av HR 139

5 March
6.03km in 30:05
Av pace 4:59/km
Av HR 135

6 March
7.86km in 40:01
Av pace 5:06/km
Av HR 137

7 March
Rest

8 March
10.15km in 50:01
Av pace 4:56/km
Av HR 141

9 March
6.18km in 30:01
Av pace 4:51/km
Av HR 140

10 March
10.0km in 50:14
Av pace 5:01/km
Av HR 136

Will check back in at end of off period.

Cheers.

[TheEd]

Hi markco, the wife (MrsDuck) trained the last year through achilles trouble and calf muscle associated problems

will respond to how we dealt with it .. it was a long slow process

however, she was able to train but it was a slow ordeal of self treatment et al

TheEd

[MarkCo]

Thanks TheEd, that would be great.

I have been doing a bit of research myself also. The information I have found so far suggests the best treatment is eccentric exercises which progress over time, combined with what we've already discussed (icing, stretching, massage), so I'm considering starting with the exercises also.

The left side has a small bump around it just above the heel where it's sore. Monitoring that also as I don't want it to worsen. I can always back off mileage and have more rest days if needed, but obviously I don't want to impact on progress unless it is really necessary.

Many thanks again, I look forward to hearing more.

Cheers