Sub 45 Minute 10K Training

[dmw9255]

Thanks. I am well aware that I am at my limit.

The training tonight will be incredibly light, anything more will just end up in tears....I am also working away at present, so have additional stresses, and need the gym / pool time for relaxation.

The next race cannot come quick enough for me.....

Fingers crossed.....

Dean.

[TheEd]

hopefully it all works out and you able to manage your next event without too many problems

Cheers

TheEd

[dmw9255]

Had a visit to the physio on Tuesday, found out I had more complicated issues than just a groin strain. The groin strain was the tip of the iceberg.

My left hip had dropped, causing twisting on the spine, and two vertebrae were out of shape. This was also causing numerous ligaments and muscles to be overstressed and overstretched. My left leg when laying down was around 25mm longer than the right. After around 40 minutes of getting beaten up, I was back in shape, all muscles and ligaments had been relieved of stress, and I was given the go ahead to go to the gym.....I do still have a small knot in the lower hip on the right side, which is damn painfull when being worked on...but with a couple of weeks with some cross friction massage, this should settle down.

So hopefully all niggles should settle down.

Tuesday - 25 minutes on the cross trainer, 15 minutes on the treadmill. No niggles or concerns.
Wednesday 30 minutes on the treadmill, no niglles at all. Done at 10km/h (6min/km).

I am back at the physio this evening, and will get some advice before completing the 5 x 2k session. If I get the go ahead, I am looking at 4:20/km (8:40 for 2k). Sound good??

Dean.

[TheEd]

no need for the 5 x 2k session .. you have the 1k session coming up and that should be suffice in going towards the next 10km race

instead of banging yourself in the 5 x 2km go for a paced 8km run around 4.45 to 5 minutes per k

this session will not be as taxing but will provide something to work on before the 1000m session

leg discrepancy is normal for runners during 1-on-1 training I would have been able to pickup such problems and rectify them before they become chronic

glad you were able to have this seen to

TheEd

[dmw9255]

OK, sounds good. I had actually found an athletics track for the 5 x 2k, but no worries...

The physio believed I may have had breathing issues with the back problems, which may explain the high HR and severe stitches during the last 10k runs....

Definately feeling more positive about the following cycle....

Dean.

[dmw9255]

Went and seen the physio again last night, and I am still not aligned correctly, got beaten, prodded, poked, and manipulated again. Some of the pain is almost unbearable, got a couple more sessions booked in for next week :duh:

I got the go ahead for the run last night:

1st km - 4:48 - HR 130 / 148
2nd km - 4:47 - HR 158 / 164
3rd km - 4:46 - HR 163 / 167
4th km - 4:46 - HR 165 / 168
5th km - 4:46 - HR 167 / 170
6th km - 4:46 - HR 169 / 174
7th km - 4:43 - HR 173 / 177
8th km - 4:39 - HR 174 / 178

Very slight dull feeling in the groin (not the usual place), believe this was due to the sore area left from the physio....

Feeling great this morning, looking forward to my drive back home (took 6 hours last week :mad: )

Should I go for the long run on Saturday, I was thinking 60-70 minutes at 5:30 /km ??

Dean.

[TheEd]

good to see you able to run

let's take a day recovery from the drive home and put the run to Sunday .. however only 1hr .. no need to break the bank here

the idea is to get you to your next race without too many complications

TheEd
ps.. travel well

[dmw9255]

OK, sounds good.

Enjoy your weekend.

Dean.

[dmw9255]

Completed the long run on Saturday evening (unfortunately couldn't wait until Sunday).

60 minutes - 11.5km - 5:13/km - HR 157 / 180.

Sunday - Easy run on the treadmill.

25 minutes - 4.7km - 6:35/km - HR 137 / 147.

Plan on doing a 30 minute easy on a running track this evening, before doing the 6 x 1k tomorrow, followed by a visit to the physio.

I had a slight dull feeling in the groin on the long run, nothing at all yesterday on the easy run.

Dean.

[TheEd]

Dean the sooner you get this 10k race out the way the better

the mentioning of a dull feeling in the groin to me does not sound great

less than 2 weeks to go?

then u need to sort the aches and pains out

Cheers

TheEd