Improving 10k with regular training

[MMS]

Well.... I prefer the weather here. So, let´s keep it that way for now! :tonguepop:

Notes taken: 500m at 2:00 with 60 to 75sec rest.
:mrburns:

[MMS]

Hi Coach,

I´ve managed well the 8x500m with R60s. But on Wedneday, I started feeling a tiny little discomfort on my right foot, probably in the Achilles tendon. It was only when I placed my right leg straightened (holding this position making a base with the toes). Feels nothing while I´m walking, going upstairs or downstairs, running, etc.
I didn´t run, as a precaution, on Wed and yesterday. I´ve iced it and I´m taking some anti-inflammatories. This minor discomfort seems to be going away.

I´m very cautious, that´s why I decided not to run at all the past two days. I wouldn´t consider this as a pain, it´s really a minor discomfort.

I was thinking of going out tonight for a 20min jog just to be sure that everything remains okay. The race is tomorrow night, and everything looks good for a nice race!

What say you?

The 8x500m session

Nov 3rd 8x500m - Day 15


K|Time|AHR|Rest|RestHR
0,5|02:01|154|01:00|153
1,0|02:01|159|01:00|159
1,5|02:01|167|01:00|163
2,0|02:00|171|01:00|164
2,5|02:00|168|01:00|162
3,0|02:01|170|01:00|170
3,5|01:59|176|01:00|168
4,0|01:57|177|01:00|172

Tks!

MMS

[TheEd]

do the fartlek session .. warm up then

6 x 1 minute fast with 1 minute slow

1 minute fast at race pace

please let em know how the achilles goes

good luck

Cheers

TheEd
ps.. report back on how this goes .. keep icing and anti-inflammatory

[MMS]

Hi Coach!

Had the fartlek session last night and everything was fine. Didn't fell anything during practice. :p


Nov 6th 6x1min

Tem:28C
Time| AHR|Rest|RestHR
10:00|130|
01:00 |154|01:00|151
01:00 |154|01:00|154
01:00 |159|01:00|159
01:00 |159|01:00|156
01:00 |158|01:00|156
01:00 |156|01:00|155
07:00 |140|


My only concern for tonight's race is the temperature. Last night's session was at 9:30pm and it was 28C. Tonight's race is at 8pm.

My goal was racing at 4:30/k (at 20C seems to be possible), but looks like it's going to be hot again tonight.
I'll be careful and keep drinking water all day long.

wish me luck!

Tks.

MMS

[TheEd]

when it is hot - warm

try to start at an even pace so that your body temp doesn't raise too quickly

Enjoy

TheEd

[MMS]

Hi Coach,

another great result last night! :p Although the temperature was around 28C I could set a new PB: 46:23. I was 2:33 faster then previous 10k race on August 23rd.

Here's the splits:

Nov 7th - 10k Race

K|Time|AHR
01|04:27|166
02|04:30|179
03|04:47|182
04|04:40|185
05|04:27|187
06|04:40|187
07|04:43|188
08|05:00|188
09|04:50|189
10|04:19|191
Tot|46:23|184

I'm very satisfied considering everything. I friend of mine, that also ran, came to pick me up but he was late. So late that I started the race around 25min after the start. So, I could not position myself near the faster runners and I had to run on the sidewalk sometimes because there were too many slow runners ahead of me (12.000 runners for this race).

This friend ran with a Garmin so I'll ask him for the graphics.

I'm pleased with two things: my new PB and the last 1k. I had only one 5x2000 session so far but it taught me how to handle the discomfort of a faster pace even though I felt breathless.

Your program is bringing serious results so far! :great:

Thanks again, Coach!

MMS

[TheEd]

MMS congrats and believe me when I say there is more to come

this program needs patience and the task of staying consistent and working through all the cycles in steps

with each block a new plateau is reached

and you doing the blocks

nice going and now make sure to look after yourself as your last few days before the race were not the best

Cheers

TheEd

[MMS]

Sure, I'll look after myself.

I didn't feel any discomfort on my right foot during the race. Nothing at all. I'll go out tonight for an easy 30-40min and start 3rd week of the program tomorrow towards the race on Nov. 14th.

I'll be even more careful before and after each practice this week.

Keep you posted as I progress.

Tks!

MMS

[MMS]

Hi Coach, I didn´t have a good week this time. I managed an easy 30 on Sunday and 45min on Monday, but didn´t run Tue or Wed. Although I didn´t feel anything during these runs, the same discomfort remains (Achilles).

Yesterday I went out for the fartlek session but didn´t feel confident enough to finish it. For the first time, felt some discomfort while running. It wasn´t hurting, but was feeling something there.
Tonight I want to go out and try the fartlek again just to make sure that I´m either OK or not. Depending on this, we decide if I should run or not tomorrow.

I already have an appointment on Monday with an orthopedist to get a professional opinion about this.

I´m feeling down, Coach. I worked hard for these two weeks to be well prepared for two races that I know I could improve a lot my times. I already had a great result last Saturday and I know I can have a better result tomorrow.

I´m not sure if I should race tomorrow, even if I don´t feel anything at all tonight.

What do you think?

MMS

[TheEd]

there is no need to race tomorrow

you achieved a time last week

don't get down on yourself, these things happen

try to analyse what initially caused the problem and try to avoid it in the future

see our article on Achilles Tendonitis and see if there are tips from there you can use

Be positive .. it should be your only choice

TheEd