Sub 45 Minute 10K Training

[dmw9255]

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

That was my point.....that is almost a sprint for me.....I won't achieve that in this lifetime....I will be more than happy being able to run comfortably sub 4min/km.

As far as the weeks exercise, I will fit the fartlek in on Tuesday if possible (to give maximum rest for the race on sunday), if not wednesday is no problem....again no sign of any issues with the groin today, but still got my easy 30 minutes to do yet......

Report back later in the week...

Dean.

[TheEd]

the reason for the switch to wednesday is to give more time to recover from the drive

Cheers

TheEd

[dmw9255]

Groin does not seem to be getting any worse at present.....sessions completed this week so far.....

Monday - Easy session on cross trainer and treadmill. 30 minutes, HR 121/141.
Tuesday - Light game of football. 30 minutes, HR 140/184.
Wednesday - Fartlek done on the treadmill.

Plan ahead:
Thursday - 40 minute easy run / cross trainer.
Friday - Rest.
Saturday - 20-30 minute very light run.
Sunday 10k Race.
Monday - Rest.

Dean.

[TheEd]

alternate Friday with Saturday giving yourself a Rest day before 10km and you all set to go

Cheers

TheEd

[dmw9255]

TheEd,

Did as you said and switched the runs between Friday and Saturday.

Completed the Ormskirk 10k race this morning, completed in 44:02 (unofficial). As much as this is the best time I have run, I am not 100% certain the distance was correct...and I struggled badly around the course.

Splits below:

1st - 4:03.7 - 162/183 (0.925km).
2nd - 4:17.7 - 179/185 (0.991km).
3rd - 4:18.7 - 184/187 (0.980km).
4th - 4:25.1 - 186/189 (0.973km).
5th - 4:26.8 - 185/190 (0.967km).
6th - 4:40.2 - 185/189 (1.004km).
7th - 4:30.7 - 188/191 (0.987km).
8th - 4:32.9 - 187/193 (0.984km).
9th - 4:25.7 - 187/190 (0.988km).
10th - 4:28.3 - 190/197 (1.013km).

The watch and stride sensor measured 9.80km, at a pace of 4:28/km. Either My stride sensor is sudenly way off, or the course measurement is not correct).

The race had quite a few climbs, which took lumps out of me, especialy in the 5th and 8th km. I had such a bad stitch, I was unable to take advantage of the downhill sections after the climbs.

I know I can only run what is put out in front of me, so have to be pleased, as it is another race completed, and yet further experience gained.

One more cycle to go, and then some long earned rest....

Dean.

[TheEd]

well here's hoping that you go through the next cycle without much happening because you are definitely on a fine line presently

here's hoping next week's training goes ok

TheEd

[dmw9255]

I have an appointment with a physio tomorrow evening, and again thursday, will see what they say.....

Do you have any recomendations??

Dean.

[TheEd]

Do you have any recomendations??

a beer could be good

Dean, let me know how things go with the physio

if you have cross friction you may not want to chat thereafter and a beer may be a valid recommendation

Cheers

TheEd

[dmw9255]

If I need some cross friction massage, then I will need more than a beer.....not sure I would be able to take the treatment in the groin area......

I believe I have a grade 1 strain / tear. It got set off during the last 10k 3 weeks ago. It was no worse yesterday, than 3 weeks ago. Hopefully with a couple of weeks physio, I will be good for my final race, and some deserved time off my feet....

I plan on starting the upper body training again tonight, and a relaxing swim afterwards.

Dean.

[TheEd]

Dean .. in the threads you did show signs of over training due to various stresses and then the body began to show it needed TLC .. so be kind to yourself and hopefully once past the next race you can take the body on a short holiday

TheEd