21-05-2015, 07:58 AM
good luck with new beginnings
look forward to the 2k feedback
TheEd
look forward to the 2k feedback
TheEd
21-05-2015, 07:58 AM
good luck with new beginnings
look forward to the 2k feedback TheEd
22-05-2015, 08:22 AM
21-05-15
50m11s 10.01km 5.01mins per km
24-05-2015, 10:21 PM
Evening! Time for an update: Well, due to unforeseen circumstances, things haven't gone exactly to plan the last few days. family member taken into hospital with a stroke so everything has been a little frantic. The patient is doing ok and expected to be home Tuesday. Anyway I have been out but had to swap around the programme days a little bit because of circumstances above.
Friday 22/05/15: Rest Day Saturday 23/05/15: 5km Parkrun. Time 21:18 splits: km 1 4:04 km 2 4:12 km 3 4:18 km 4 4:29 km 5 4:15 It was a real struggle Sat morning. Not feeling good at all. Today: Intervals 4 x 2km R90 @ 4.20mpk km Pace Time Rest 1-2 4:19 08:38 68 3-4 4:20 08:40 101 5-6 4:21 08:42 89 7-8 4:04 08:08 total time including warm up and rests 45:56 Intervals only time total 34:08 Intervals with rests time 38:14 Really pleased with tonight's effort. First three intervals right on my target of 4:20pkm and still had enough in the tank to speed up last interval. Will get long run in tomorrow. Daz.
25-05-2015, 11:45 AM
25/05/15
Long run. 16.58 km 1:30:52 5:29 pkm pace. Tight left hamstring and calf. Apart from that and a few blisters felt like I could run all day at that pace :laugh:
26-05-2015, 08:56 AM
Hamstring tight and knees aching a bit this morning. The knees will be ok. Hamstring doesn't feel bad but will have to proceed with caution. :mad:
27-05-2015, 08:45 PM
6 x 1km intervals R60
This is how it went after warm up jog: Int pace Rest 1. 04:07 62 2. 04:04 73 3. 03:59 67 4. 04:01 64 5. 04:04 64 6. 04:17 Did last rep on way home and had to slow for trafffic but legs had already died :duh: The hamstring been alright today hence the session but just letting me know it is there now I am showered etc. So, it has been hard squeezing these sessions into such a tight time frame due to circumstances explained in earlier post but manged to do the core elements required. pleased with my efforts and times for the pace development/interval work (except the last km tonight haha!) looking forward to your feedback now you have all this data to look at TheEd!! Bedtime for me. Daz.
28-05-2015, 07:50 AM
wow . you seem to have been 'through the mill' over the last week
recovery should start taking place, how is the hamstring, are you doing any exercises to assist your legs your 1k session looked a pretty decent one, until the last and it is good to see you find the 5.29 per k pace easy if you balance yourself, take care of the hamstring, then you should get some improvement at the end of the cycle take a read here: Recurrent Hamstring Injuries http://www.time-to-run.com/injuries/hams...juries.htm hopefully you can get some assistance from the article TheEd
28-05-2015, 02:14 PM
Thanks for the info. I am a keen advocate of stretching before and after runs, especially at my age! I have had a bit of support on my left knee and think this has triggered the hamstring as the slight discomfort is at the base behind the knee. It is a little tight today. Knees have been a little achy too. Recovery time into race weekend with lots of stretching as prescribed in your references should do the trick!
In a few weeks time I will be having a gait analysis and new running shoes to suit. Hoping this will resolve the knee issues. Gentle jog tonight, rest/stretching tomorrow. Darren.
29-05-2015, 09:50 AM
Decided against a run yesterday and probably wont have one today either. Give this hamstring a bit of recovery. Will maybe do parkrun tomorrow but not push hard. Then get out for 45 easy on Sunday if feeling ok. Seems I have also picked up a headcold too. Nothing heavy but thoroughly inconvenient haha!
03-06-2015, 10:32 AM
Had a bit of a rest over the weekend. hammy and knees feel much better.
21-05-15: Time -55:32 Dist - 9.56km Pace - 05:48 min/km 22-05-15 Time -31:07 Dist - 6.17km Pace - 05:02 min/km Tonight is the fartleks 3 x 5min race pace/1 min easy. Looking forward to it! Daz. |
|
Possibly Related Threads… | |||||
Thread | Author | Replies | Views | Last Post | |
Help in Training for 10k race | mrm7 | 17 | 23,149 |
12-05-2023, 10:49 AM Last Post: TheEd |
|
PB Yesterday - next race 27/10 | astrange | 20 | 22,165 |
06-12-2019, 09:52 AM Last Post: TheEd |
|
Peachtree Road Race Training | BiggerEffort | 2 | 13,855 |
05-06-2017, 08:19 AM Last Post: TheEd |
|
Pre 10K race tiredness | TGMAC | 3 | 14,640 |
23-05-2017, 09:51 AM Last Post: TheEd |
|
Sub 48 hilly race | edmuli | 3 | 18,573 |
14-09-2016, 07:49 AM Last Post: TheEd |
|
10k race finish. next target? | anthonychan | 3 | 19,634 |
26-01-2016, 11:30 AM Last Post: TheEd |
|
Sub 17 min 5km race | mark | 1 | 12,821 |
17-04-2014, 02:43 PM Last Post: TheEd |
|
sub 35 but race every 4 weeks | mattB0910 | 7 | 13,755 |
11-04-2012, 06:53 AM Last Post: TheEd |
|
10 km race under 35 min | larryecuador | 32 | 52,012 |
21-10-2011, 04:56 PM Last Post: larryecuador |
|
10500meters race 5 weeks after 20Km mountains trial race | Manos | 52 | 64,862 |
13-06-2011, 05:52 PM Last Post: Manos |