Improving 10k with regular training

[MMS]

Hi Coach,

It´s rainy season now so I missed the first run on Tue (most of rain is at night). But I was able to run in the morning on Wed and Thu. Both 45min, around 6:30min/k (7km) but with no useful HR data. Need to replace the battery.

So far everything is fine. I´m doing better stretching and icing my foot everyday, especially after a session. I´ve been wearing the new shoes since early this month (much more comfortable!). Tomorrow I won´t be able to do the hill work (have a very short trip) but I´ll try an easy session.

Have a nice weekend!

MMS

[TheEd]

good stuff MMS ... keep things easy and you should be back up to speed soon

TheEd

[MMS]

Hi Coach,

I was thinking of a 10k race on March, 14th. How about that?

MMS

[TheEd]

you should have enough time to build-up to that and if you don't put much expectation on yourself it should be enjoyable

what say you?

urf:

TheEd

[MMS]

I nice and enjoyable race to begin 2010. That's what I want.

New PB will come naturally this year... :great:

MMS

[MMS]

Hi Coach,

it's been really nice to be back on a running routine. :jester:
The past few days I had some morning runs to avoid the rain that usually comes at night (it's been raining for consecutive 38 days here!). As a result, higher HR data is shown.

Jan 23rd 35min - Day 5

Time:35min
Dist:5,5k
AHR: ?
Temp:23C/night

Jan 24th 55min - Day 6

Time:55min
Dist:8,5k
AHR: 146
Temp:21C/night

Jan 25th OFF - Day 7

I've been doing stretching exercises during my off days.

Jan 26th 45min - Day 8

Time:45min
Dist:6,9k
AHR: 164
Temp:20C/morning

Jan 27th 45min - Day 9

Time:45min
Dist:6,9k
AHR: 162
Temp:20C/morning

Jan 28th 45min - Day 10

Time:45min
Dist:6,6k
AHR: 145
Temp:23C/night

Jan 29th 5x6min - Day 11

Temp: 23C/night

Aprox. data.

K|Time|Pace|AHR
1,4|10:00|07:00|134
1,1|06:00|05:30|162
0,3|02:00|07:00|154
1,1|06:00|05:30|159
0,3|02:00|07:00|156
1,1|06:00|05:40|163
0,3|02:00|07:00|156
1,1|06:00|05:40|158
0,3|02:00|07:00|153
1,1|06:00|05:30|166
0,3|02:00|07:00|162
1,0|07:00|07:00|156

===================

I'll try to slot some runs in the morning to get my body used to this time of the day. Most of races I intend to run this year are in the morning. And on these days, I also do extra stretching exercises, sit ups and press ups at night.

My right foot is fine, but I've been icing it regularly. It's part of my routine, now. Today I feel my legs a bit tired. It's perfectly normal after 4 consecutive days of training. I haven't had this in 2 months, I believe.

That's it, for now!

Have a nice weekend!

MMS

[TheEd]

consider taking a day break after every 3 days of training

then there is less chance of picking up problems

provide feedback every 3 days and we will be able to monitor things easier

Cheers

TheEd

[MMS]

Hi Coach!

As you suggested, I´ll take today off. I totally agree we should go easy now to avoid further problems. So, here is the feedback of the last days.

Jan 30th OFF - Day 12


Jan 31st 5K Tempo - Day 13

I wouldn´t be able to do the hill work, so I had a tempo run (once you suggested this type of replacement).

Time:26min
Dist:5k
AHR: 178
Temp:24C/morning

Feb 1st 55min - Day 14

Time:55min
Dist:8,4k
AHR: 146
Temp:21C/night

Feb 2nd 45min - Day 15

Time:45min
Dist:7k
AHR: 147
Temp:24C/night

Feb 3rd OFF - Day 16

===================

How should I continue this week, after today´s day off?

Thanks!

MMS

[MMS]

Hi Coach, how are you?

Looks like the Achilles is aching again. When my ortho said i´d be able to get back into training, I was feeling the Achilles after I wake up. After 2 or 3 steps it would go away. He said it would go away, and it did. But now it´s the same thing again.

Last time I ran was on Thursday. During the weekend, as I was at the beach, I did some swimming. When I stretch, I don´t feel a thing. Icing has been done, even before feeling anything. The good thing is that today it was aching less.

I was checking my running log and during recovery I ran 38k within 20 days. After that, when I started Build Up, I ran 80K the following 20 days. Perhaps I should´ve run less? What do you think I should do now? :confused:

Tks!

MMS

[TheEd]

recovery and self treatment is very important .. avoid running on soft surfaces and stay off the hills

unfortunately the achilles can take a while to recover

Please keep me informed

TheEd