What should i do next?

[TheEd]

you can do a walk / jog as you require, active recovery does help

if you want time of feet then go for a swim

you pretty diligent in what you doing, so always remember, less is better, back off if you unsure, just keep the consistency and the body will adapt

feel as though you in charge of what you doing, keep it simple and enjoy

day 3 to day 8 is the core, after that we can juggle things around to allow for recovery

you going well

TheEd

[niikp]

After being very careful about not picking up a running injury I managed to instead stab myself through the left index finger with a leatherman knife. For those who haven't partaken in such fun I can say it hurts quite some. As such I can't run as the whole hand is swollen and the increase in BPM would be a bit of a problem.
So I will delay my second cycle for a few days more, maybe even till this coming tuesday.

My final two rest runs of the 1st cycle showed an interesting result.

Day Date WakingHR
Day 20 Mar28 46
Day 21 Mar29 46

KM Time Pace HR-AVG/Peak/Rest
3.19KM 20:01mins 6:16 143/136/<99 in 2mins

KM Time Pace HR-AVG/Peak/Rest
5.04KM 33:39mins 6:41 147/133/<99 in 2mins

compared with

14th March 4.59km 30:04mins 151/141/?

Looking forward to starting the 2nd cycle pretty soon.

[TheEd]

higher pulse, did you plan to stab your finger

hope you recover well and you back on cycle soon

TheEd

[niikp]

Finger is almost recovered and won't affect running now. However I had a couple of little easy 40 mins runs over the weekend and have developed Achilles Tendonitis. What i thought was a knock I had had on my mid right calf since late Feb turned into a little pain during running on Sunday.

So I'll be using "Alfredson's eccentric heel drop protocol" interesting article here http://www.runningwritings.com/2013/11/a...nners.html. I will take another 5 days off and then just very gradually return to some running over the coming weeks as per the recommendation.

Currently it's only a 2/10 pain but it's not decreasing or plateauing so I don't want to turn it to something chronic and would rather take the time off.

I'll keep updated with the progress.

[TheEd]

Hi niikp, hope it clears up soon, here is a section on our site regarding

TheBig Injuries - Most Common Running Injuries

http://www.time-to-run.com/injuries/thebig5

and an article on

Achilles Tendonitis

http://www.time-to-run.com/injuries/theb...hilles.htm

hopefully that can also assist

TheEd

[niikp]

Hi Ed, a long post sorry. So the hand injury kept me out for a week, then I took a week to ease back into running after the Midpoint Achilles Tendonitis . I'm using straight leg eccentric calf drops to rebuild the tendon correctly 3x15 daily. Seems to be working. I have no other running issues.

Day Date KM Time Pace HR-AVG/Peak/Rest
Day ?? Apr 4th 5.83 33:39 5:11 154/168/? Just a trying out my achilles run
Day ?? Apr 6th 7.01 36:15 5:10 160/169/? Again just a trying out achilles
Now back working towards start of cycle
Day -2 Apr 11th 7.03 42:19 6:01 147/162/? No pain, so on we go!
Day -1 Apr 12th 7.16 41:07 5:45 150/157/? Feeling back to normal
Rest
Day 1 Apr 14th 9.87 1:00:06 6.09 155/160/? Poor run(easy), something on my mind.
Day 2 Apr 15th 4.57 30:31 6:41 145/151/? Very easy run. No issues.
Day 3 4x2k 90 secs rest
Int Dist Time Pace HR-AVG/Peak/AfterRest
1. 2.0 8:50 4:25 159/169/119
2. 2.0 9:00 4:30 166/173/123 the GPS was out here so i have approximated
3. 2.0 9:20 4:40 166/171/118
4. 2.0 9:36 4:48 166/174/

Effort was 9/10. That's a 4:36 average so pretty close. My average HR last cycle for this exercise was 168, so quite a difference this time.

My last 4k TT was 17:37 so my 4x2k should be at 4:30 so working towards that. My guess is I could manage 4x2k @ 4:30 pace on all four intervals if I could get my pacing consistent. My first 4x2k a cycle ago was similar times but I only completed 3 intervals, so I am pleased I managed all 4.

That would make my 6x1k next week at 4:20 pace, last cycle I was at 4:16 average but I only managed 5x1k, so 6x1k @ 4:20 should be doable.

So I am hoping that no real soreness or issues develop, rest tomorrow and on to a nice easy long run. I read that easy is talking so I am using that, as 140BPM for me is around 6:10 pace whereas 1min more than 10k pace is around 5:55 which would put me at 155BPM, I'll aim for 6:00 at 147 which is the top of 3rd HR zone.

Great fun, thanks for all the help!

[TheEd]

all data is good

do note, 1 minute slower than 10k pace per km, is for runs up to 1hr

going at 140 bpm for the longer run, will make interesting reading associated to distance achieved

have a great weekend

TheEd

[niikp]

Sorry that should have been a predicted 6:30 pace @ 140BPM, not that it's important but just to clear that up. So I will go for that during tomorrows 90min longest run.

[niikp]

Just completed long run.

Day Date KM Time Pace HR-AVG/Peak/Rest
Day 03 Apr 18th 13.71 01:30:07 6:34 141/155/ Recovery 99BPM after 1min

Nice easy run, much warmer now in the sun. My normal running route (5km etc) is a seawall so pretty flat. Todays longer route is hilly with 155M total climb.

Felt fine, easy to keep at 142 but form doesn't feel efficient. There was a very long fast downhill near the end so my thighs could well be sore Day 04-05 but they are nice easy days.

This cycle I am feeling way better, not necessarily faster just more in control, less reactions, less tired and more confident I can achieve and finish each exercise.

My Polar M400 estimated my V02Max at 47 today, in Dec it was 40 so I am not sure if it's super accurate.

[TheEd]

as long as you achieve some form of consistency the results will follow

the pace for the 140 bpm should speed up within this current cycle, so your efficiency will also improve

let's see how the faster running goes

TheEd