Sub 45 Minute 10K Training

[TheEd]

monitor this well as there is a breaking point and a rest may be what the body is asking for after this session so if you still do the run over the weekend then reduce it by a minimum of 20%

hope the rest tomorrow refreshes you somewhat

TheEd

[dmw9255]

Generally I am feeling good, everything is now settled down and no pain or niggles at the moment....

I was planning on reducing my long run down to 60 minutes maximum at the weekend, and taking the long run very easy.

Lets see how things go, may need to drop one or two of the easy runs over the next couple of weeks.

Dean.

[TheEd]

OK good to hear hopefully we can avoid problems while still getting some nice running done

TheEd

[dmw9255]

Not so long run completed today on the treadmill, 60 minutes (plus 5 minutes warm-up and cooldown).

11km, HR 150 / 163. pace was 11km/h (5.27/km).

Generally felt good, calfs not too bad, small niggle with the right groin. Will switch the easy run tomorrow for 30 minutes on the cross trainer (see how things feel). Definately feeling better than I did at the same point 3 weeks ago. No side effects from the 5 x 2k on Thursday.

I will get the session in early tomorrow, as a trip to Ikea is on the cards, and then a day finishing off building wardrobes.....

plan for the week is :

Sunday - 30 minutes cross trainer
Monday - 30 Minutes cross trainer
Tuesday - 6 x 1k @ 4:15/km
Wednesday - 30 minute cross trainer.
Thursday - 60 min easy run.
Friday - Rest
Saturday - 5k paced run @ 4:20-4:25 /km.

Any comments??

Enjoy the weekend.

Dean.

[TheEd]

for the groin area .. try doing the ITB stretch to see if this helps in generally loosening you up

the Monday run can be dropped if necessary to alleviate the groin niggle

after the 1000m session do consider stretching thereafter

TheEd

[dmw9255]

30 minutes completed on the cross trainer (eliptical trainer). No HR monitor, all done nice and easy on level 6.

No niggles at all. Will repeat tomorrow if feeling the same.

Groin stretched off afterwards with usual stretches.

I am not sure what an ITB stretch is, please can you explain, or provide a link?

Most importantly, the trip to Ikea was completed, and the wardrobes have been assembled.......

Hope you enjoyed the weekend.

Dean.

[TheEd]

Try the various links from Google

http://www.google.com/search?q=ITB+stret...=firefox-a

this is a reminder for us to get a video made of this stretch

why this stretch is handy is due to the fact it assists in loosening a whole range of muscle groups which normally tighten from everyday running

TheEd
ps.. and thanks .. a decent weekend

[dmw9255]

30 minutes completed on the cross trainer again this morning. No niggles with the groin or calfs, hopefully enough rest for both so no discomfort tomorrow during the 1k session. HR 128 / 145.

Should I be aiming for 4:15/km tomorrow??

I will try stretching the ITB, as well as the groin.....

Regards.

Dean.

[TheEd]

don't look to stretch the groin, look more at the ITB stretch too loosen the hip area and channels

4.15 should be comfortable and maybe you can aim at 4.10 for the last 2 if everything running smoothly

Cheers

TheEd

[dmw9255]

OK, sounds good.....

Dean.