21-02-2016, 12:50 AM
Hi TheEd, thank you for the continued advise. I've learned that lesson about going for PB's in training again in the last week! It's difficult for me to hold back sometimes, but I understand I must to avoid injury! 
After this week I am planning to slow my easy runs down even further (down to 145HR instead of 155HR) as I feel they may be effecting my interval days.
Saturday 13/02
Tempo run:
10km - 4:18/km 174bpm
3.6k warm down
10k time: 43:03min
Had to fit in my tempo run on Saturday. Felt strong and energetic for most of the run, there was some wind on the second half.
Monday 15/02
1hr 41min easy - 5:37/km 153bpm
Total distance: 18km
Ran first half with a friend at a slower pace. Felt good, decided to surge for about a mile about 14k in, this was a mistake, injured extensor tendon became inflamed and hurt the rest of the run
.
Tuesday 16/02
56min easy - 5:16/km 152bpm
Total distance: 10.6km
Was very careful to keep my pace slow, kept HR under 160 for the whole run, injured tendon felt fine.
Wednesday 17/02
1hr 11min easy - 5:20/km 159bpm
Total distance: 13km
This was meant to be 2k interval day. It was very windy, after a warmup and the first interval felt very weak and tired, wind effected my pace too much so postponed intervals till Friday and did an easy run instead. Tried to run tempo pace on the way back but found it difficult to maintain without music.
Friday 19/02
1k warm up
4x 2k with 90s rests @ 4:00/km
2k - 7m44s - 3:52/km 171bpm 180spm
2k - 7m54s - 3:57/km 176bpm 180spm
2k - 7m54s - 3:57/km 177bpm 185spm
2k - 8m02s - 4:01/km 179bpm 185spm
0.5k warm down
Total distance: 10k
Was hoping to complete 5 repeats this time but my physio appointment ran late so only had 50mins available to run. Felt quite weak and tired, woke up the next day with a sore throat, I don't think I would have been able to hit the goal pace on a 5th interval. Overall pleased with the effort, average 6s/km faster than last cycle for the same HR.
My extensor tendon injury has been steadily improving since Monday, I will continue to be careful with it and avoid any speed work on easy days! Physio said I'm good to keep running on it, it's on the mend.
For the 2k intervals I tried the first two intervals at a lower cadence, my legs got tired quite quickly. I want to lower my cadence at all paces slightly to improve my stride length as I think this could help me run more efficiently. Planning to do 170spm for anything below 4:30/k pace, and 180spm for 4:30/k-4:00/k pace. Planning to run the 10k race at 180spm.
After this week I am planning to slow my easy runs down even further (down to 145HR instead of 155HR) as I feel they may be effecting my interval days.Saturday 13/02
Tempo run:
10km - 4:18/km 174bpm
3.6k warm down
10k time: 43:03min
Had to fit in my tempo run on Saturday. Felt strong and energetic for most of the run, there was some wind on the second half.
Monday 15/02
1hr 41min easy - 5:37/km 153bpm
Total distance: 18km
Ran first half with a friend at a slower pace. Felt good, decided to surge for about a mile about 14k in, this was a mistake, injured extensor tendon became inflamed and hurt the rest of the run
.Tuesday 16/02
56min easy - 5:16/km 152bpm
Total distance: 10.6km
Was very careful to keep my pace slow, kept HR under 160 for the whole run, injured tendon felt fine.
Wednesday 17/02
1hr 11min easy - 5:20/km 159bpm
Total distance: 13km
This was meant to be 2k interval day. It was very windy, after a warmup and the first interval felt very weak and tired, wind effected my pace too much so postponed intervals till Friday and did an easy run instead. Tried to run tempo pace on the way back but found it difficult to maintain without music.
Friday 19/02
1k warm up
4x 2k with 90s rests @ 4:00/km
2k - 7m44s - 3:52/km 171bpm 180spm
2k - 7m54s - 3:57/km 176bpm 180spm
2k - 7m54s - 3:57/km 177bpm 185spm
2k - 8m02s - 4:01/km 179bpm 185spm
0.5k warm down
Total distance: 10k
Was hoping to complete 5 repeats this time but my physio appointment ran late so only had 50mins available to run. Felt quite weak and tired, woke up the next day with a sore throat, I don't think I would have been able to hit the goal pace on a 5th interval. Overall pleased with the effort, average 6s/km faster than last cycle for the same HR.
My extensor tendon injury has been steadily improving since Monday, I will continue to be careful with it and avoid any speed work on easy days! Physio said I'm good to keep running on it, it's on the mend.
For the 2k intervals I tried the first two intervals at a lower cadence, my legs got tired quite quickly. I want to lower my cadence at all paces slightly to improve my stride length as I think this could help me run more efficiently. Planning to do 170spm for anything below 4:30/k pace, and 180spm for 4:30/k-4:00/k pace. Planning to run the 10k race at 180spm.