Sub 45 Minute 10K Training

[dmw9255]

6 x 1k completed this evening, unfortunately a bit of a mess up with watch settings meant a 90 second rest instead of 60 seconds.......

Time / HR Ave / Max / After rest

4:14 / 166 / 172 / 115
4:14 / 165 / 176 / 122
4:14 / 168 / 180 / 128
4:14 / 171 / 179 / 132
4:14 / 173 / 181 / 138
4:12 / 174 / 183 / 133

All done at 14.3km/h on the treadmill, timing variation due to speed sensor indicating 2-3 seconds slower per km. Increased the pace slightly during the final session.

Right groin started niggling slightly during the end of the 5th km, and then for the last half km of the final 1000m.

Stretching done as requested.

Lets hope I can get this groin settled down.....at the moment it is not painfull, just a slight niggle that I am aware of.....

Will revert back to the cross trainer tomorrow and Thursday. Then hopefully good for the paced run on Saturday.

Dean.

[TheEd]

the sessions are looking good but the niggle is a definite concern

Cheers

TheEd

[dmw9255]

I agree the groin, is a definate concern..... I am hoping with easing the stress on it, that it will settle down before the 10k race next weekend.

Some light session on the cross trainer in the gym (I find the gym so boring and tedious).

30 minute easy on the cross trainer yesterday, HR 125 / 142.
60 minute easy on the cross trainer today, HR 125 / 145.

No niggles or pain from the groin for the last couple of days (as expected), complete rest tomorrow and the paced run on Saturday.

What pace should I do the paced run on Saturday?? 4:20 /km ??

Dean.

[TheEd]

for the paced run, look at pace you aiming for in next week's 10km

run 5k at anticipated 10km race pace

TheEd
ps.. good news on the niggle easing

[dmw9255]

OK, so that is 4:22/km or 21:50 for 5k.

Dean.

[TheEd]

21:50 to 22:30

trying to feel as comfortable as possible

Cheers

TheEd

[dmw9255]

5K paced run completed on the treadmill @13.7km/h (4:22/km).

Time / HR Ave / HR Max.

1st km - 4:25 - 164 / 172.
2nd km - 4:20 - 173 / 176.
3rd km - 4:22 - 176 / 179.
4th km - 4:23 - 179 / 183.
5th km - 4:23 - 182 / 186.

Total time = 21:53.

Done as relaxed and as comfortable as possible on the treadmill, I never find any speed on the treadmill "really" comfortable and relaxed, as I do on the road. Not sure on the time variance, as the treadmill speed was not altered.

Felt the groin ever so slightly during the last km, it was the best it has been this cycle....will continue with swapping the easy runs with the cross trainer until it has settled down completely.

Enjoy the weekend.

Dean.

[TheEd]

the groin is a very difficult area to treat and you never want to have 'cross friction' on the groin, that I can assure you, so you must try nip this before it becomes more aggravated

hopefully things don't gte any worse

Cheers

TheEd

[dmw9255]

TheEd,

Completed 65 minutes on the cross trainer this morning, Heart rate was 127 average, Max 147.

No side effects with the groin from either todays or yesterday session.

The plan for the week is:

Monday - 30 minute cross trainer (if possible, 5 hour car journey).
Tuesday - Fartlek.
Wednesday - 40 Minute cross Trainer.
Thursday - 30 minute cross trainer.
Friday - Rest.
Saturday - 30 minute very easy cross trainer.
Sunday - Ormskirk 10k Race.

I have purchased some compression shorts for the training sessions, not sure what benefit they will give if any with the groin. I agree that this needs to be rested fully, but at the moment, I am wanting to get through the next four weeks then I will take a break, and hopefully come back stronger.

The groin does not seem to be getting any worse with using the cross trainer, and as yet, I cannot determine if it is getting better. Having had two serious ruptures in the past, I am aware of what can and is likely to happen. I will be looking for a physio this week to hopefuly get some treatment on the groin, hopefully after Tuesdays Fartlek session.

Having got so close to my target race, and the target times, I really do not want to take any serious time out over the next four weeks, but understand that if I get any worse I will have no choice......

Watched the great north run (21km) this morning whilst on the cross trainer, it is unbelievable to see the elite men and women running so comfortably at under 3 minutes/km. I have a hell of a long way to go.....maybe in another lifetime......

Hope you had fun over the weekend.

Dean.

[TheEd]

maybe switch to an easier run on Tuesday and the fartlek on Wednesday

TheEd
ps.. 3 minutes per k is 63:18 they were on sub 60 .. to make it even more mind boggling