Improving 10k with regular training

[MMS]

Hi TheEd,

Good News! Back from the appointment and my doctor said I had a tendon strain and nothing else. The chondromalacia is there and will be under control as long I start doing some exercises for my legs. Knee seems healed already.

I´m already back to an easy routine and will build up to 1h runs in 3-4 weeks probably.

Cheers.

MMS

[TheEd]

nice to read MMS

please provide feedback as to how things progress

and also what exercises you have done to assist your legs

TheEd

[MMS]

Most of the exercises he recommended are here:

http://www.time-to-run.com/strength/strength1.htm

http://www.time-to-run.com/strength/strength2.htm

and some using those machines like leg extensions, standing hamstring curls, etc.

When I start a 10k program again, I´d like to discuss with you when to fit these exercises in the routine.

MMS

[TheEd]

great MMS .. sorry for somehow missing this post

Hope all things well your side

TheEd

[MMS]

Hi TheEd,

here I am again.

I'm on enjoying my last days of vacation and returning to Sao Paulo tomorrow. Today I'm suffering from a cold, probably consequence of a high effort last saturday when I ran a 5k race in 21:52 at my hometown (http://connect.garmin.com/activity/177541795).

Before that, I spent a a week abroad and didn't run for that period. But from my last post until that day I could manage running every other day up to 10k without any problems with the knee. So, when this cold goes away, training is back.

Cheers and have a nice weekend. :great:

MMS

[TheEd]

nice MMS .. good to have feedback

cheers

TheEd

[MMS]

Hi TheEd!

Quick feedback. I´ve been able to run 3 or 4 times a week (1h easy) and also include one bike ride (1h with same run bpm) but no speed work so far. I´m thinking of starting the 10k program tomorrow. Let´s see.

Have a nice week.

MMS

[TheEd]

nice to hear from you MMS .. hopefully things work out smoothly

TheEd

[MMS]

Hi TheEd,

I haven´t started yet the 10K program, so I´m still running easy 3 or 4 times a week with one bike ride. There´s a good reason for it: I´m putting my focus on my marriage next month, Sep 8th. During honeymoon I´ll try some easy runs and when I return I´ll definitely start a 10k program. :great:

Cheers!

MMS

[TheEd]

all sounds good and congrats on the forthcoming wedding plans



TheEd