Improving 10k with regular training

[MMS]

Hi TheEd,

very pleased with yesterday´s night 5x2k session. Warm week on our side, temperatures around 30C during training time.

Kept the same pace from last session but this time hoping to complete the 5th rep. I was felling pretty well all the way and was able to complete the entire session. :great:

Here´s the splits:

Mar 1st - 5x2k @ 4:25km
Night Run
Temp:30C

warm up: 2k
cool down: 3k


Rep|Time|AHR|MHR|RHR|mHR
01|08:50|170|180|157||140
02|08:47|176|183|162|147
03|08:48|178|186|166|149
04|08:47|180|188|166|150
05|08:46|182|190|167|147
Tot|43:58|177|185|164|147

AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

Very happy with this!

Going to the beach this weekend.

Cheers and nice weekend!

MMS

[MMS]

Hi TheEd,

this weekend I had a very decent long run. Ran at night and pace/bpm were the best so far.

2h long Run
Temp:24C

Time:2h
Dist: 19,6k (pace 6:07)
AHR: 145

Have a nice week!

MMS.

ps: the only problem was in the end, 10s to finish the session, i had to jump a small hole on the sidewalk and felt a light pain on my left knee. I woke up and already walked and cycled to work without any symptoms. Today is off. I´ll be careful with this.

[MMS]

Hi TheEd!

Knee: appears to be a false alarm. Anyway, after the 1k session, I´m taking a couple of days of to see how it goes.

Talking about the 1k session. My second rep was slow because I thought I felt something in the knee. Rested the usual 60s and went for the 3rd rep. Everything normal, finished the session.

Yesterday and today I´m resting. I´m icing the area, even though I feel nothing when I wake up, walk, cycle or use the stairs. Just being very cautious.

Here´s the splits. Great session.

Mar 6th - 6x1k @ 4:15
Night Run
Temp: 24C

Rep|Time|AHR|MHR|RHR|mHR
01|04:14|163|178|150|126
02|04:30|162|179|157|134 (slower, false alarm)
03|04:16|166|176|155|133
04|04:16|171|182|162|139
05|04:16|170|180|164|147
06|04:13|175|184|166|146
Tot|25:44|168|180|159|138

AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

MMS.

[TheEd]

hope it all proves to be OK

good luck

TheEd

[MMS]

Hi TheEd,

Here´s what´s going on. Apparently there´s something with the knee. I say apparently because I feel something there but would classify it as pain. Now I´m running every other day for 35-40min very easy, icing, etc and I can notice some improvement. I plan to keep this routine for the next week also and after it starting to build up to 1h runs.

For now, certainly not going to race the end of the month and probably will miss the half marathon in April. There will be plenty of other races this year. :great:

I´ll keep up posted.

MMS

[TheEd]

Have you tried to diagnose it via

Runner's Knee - http://www.time-to-run.com/injuries/theb...rsknee.htm

or whether it is

ITB - http://www.time-to-run.com/injuries/thebig5/itb.htm

please, let me know

TheEd

[MMS]

It looks like Runner´s Knee and it´s going away. When I made the movement of getting an impulse for a wider stride was when I felt the inner tendon of the knee. It felt like it stretched harder and caused the pain right away. I walked home and it disappeared.

My last run was on Monday, but I´ve been cycling to work (3,5k each way) since.

This weekend, instead of running, I´ll cycle easy if that´s ok. :mmm:

Tks

MMS.

[TheEd]

be careful with cycling as that can put stress on the knee as well

rather consider swimming as an alternative when it comes to the knee

TheEd

[MMS]

Hi TheEd,

just got the results of both knees (MRI) and the report says I have chodromalacia (level 2) on both!

Next monday I'll see my ortho again and we shall discuss treatment. But he said I should start doing strength exercises again.

For now, I've just been cycling (commuting). Left knee is getting better, right knee still the same, no pain at all.

Keep you posted.

Cheers.

MMS

[TheEd]

Thanks MMS .. hopefully it all clears up soonish

TheEd