Training towards a sub 45 minute 10K in a year

[pit75]

Today is much better and I practically don't feel any pain or discomfort in my calf. I feel i could run today but I will wait one more day just in case and start tomorrow.

[pit75]

I ran easy 7 km today, avg. pace 6 min/km, avg.HR 139. My right calf felt ok, so hopefully i am back on track. I will continue according to schedule, with fartlek session tomorrow.

[TheEd]

Hi pit, make sure to ice after running, you don't want the suspension of your 'car body' to have problems

good luck TheEd

[pit75]

Hi Ed. It looks like I am not over the hill yet. The discomfort in upper calf area ("gastrocnemius") is gone but now I feel mild pain (tension) in "Soleus" or maybe "Achilles tendon". I am no expert and I don't know if muscles names are correct.
I will probably rest my suspension for one or two more days and than try again.

[TheEd]

HI pit, how things going?

TheEd

[pit75]

Hi Ed. I ran 7 km on Thursday, 6 km slow 6min/km pace and last km faster with 4:30 min/km pace. My leg felt ok enough after the run, so I decided I will do 4k trial on Saturday. Yesterday I had a rest and few drinks in the evening and as we have another "event" in the afternoon today, I took 4km trial at 10 AM today. This was my first morning run with just light breakfast and not so optimal rest and hydration, so i felt my hart rate was a little bit higher.

So here I my result for 4 km trial. Considering everything, it was better than I expected.

TIME // AVG PACE (min/km) // AVG HR
17:48 // 4:27 // 170

TIME // AVG HR
1 km: 4:29 // 161
2 km: 4:27 // 169
3 km: 4:30 // 173
4 km: 4:22 // 176 (Highest HR 178)

[TheEd]

Hi pit, how are you planning forward from this. Will you be doing any footie again, so we can plan round that?

onwards and forwards

TheEd

[pit75]

Hi Ed. Yes, I am planning to do footie on Wednesday. What are your suggestion regarding the plan ?

[TheEd]

Hi pit, the major thing is adapting to the different strains

Day 3 to Day 8 are the most important days of the program .. so if you go through those and then do footie, we then have to deal with everything related to the after effects of the footie. So changing the running routine around will be necessary

how easily are you able to accommodate this?

TheEd

[pit75]

Hi Ed. Currently I am quite flexible with my time, so for most of the time, if there is no "family emergency", I can change my running routine.