What should i do next?
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04-05-2015, 12:46 PM
Hi niikp, you should consider starting a little slower for the 1st km, and then look to finish the session in the future
as this will do your confidence a world of good on we go, and it will blossom in the end TheEd
09-05-2015, 04:53 PM
Hi Ed, just wanted to say that I'm now trying to fix a achilles tendon overuse issue in my other leg. This one onset pretty quick. Not major, very mild soreness but i don't want it to get worse. The last run of the cycle was the one that did it. So I took another weeks rest from Monday. Yesterday I just went out for 2km very slow so see if there was a reaction. Very mild. Today I will do the same (as I have no pain this morning). And I'll build up to Tuesday to start the cycle again. Or if it doesn't pass I'll just take another week off with just little 2km jogs each day to keep me from seizing up..
I'm not in a rush, I can see the progress I have made so far and I am happy at that. Last cycle I took just over a week off at the end of the cycle and still showed good improvement in HR on lower pace. I'll drop a line when I am back on the cycle. nik
12-05-2015, 11:27 AM
Hi niikp, looks to be some overuse issues
take a look at Achilles Tendonitis - Prevention and Treatment http://www.time-to-run.com/injuries/theb...hilles.htm do ice the area and take caution TheEd
14-05-2015, 10:39 PM
Yes for sure overuse. My monthly mileage has gone 75km-105km-135km over the past 3 months, but it now should be stable'ish.
Anyhow I have taken 4 days rest with no training, and that works for me. Then i slowly moved back into running with: Cycle Day Date KM Time Pace HR-AVG/Peak/Rest -4 May 8th 3.00km 19:22 6:27 slight pain toward end -3 May 9th 4.50km 27:00 6:00 slight pain toward end -2 May 10th 5:00km 26:00 5:12 154/166 slight pain toward end -1 May 11th 6:71km 40:00 5:58 153/162 slight pain, a little tired too. Back to program cycle 1 May 12th 9:92 64:47 6:32 145/151 a little more pain 15/100 say 2 May 13th Decided to rest, no pain during whole day, nor stiffness 3 May 14th 4x2k target pace 4:30 (target pace based conservatively on an 18:00 4kmTT ) 2k 8:53 4:27 158/168/100 2min rest 2k 8:45 4:23 164/171/99 2 min rest 2k 8:51 4:26 165/173/108 2 min rest 2k 9:08 4:34 166/176/? the last 400m @ 4:14, the last 100M @ 3:50 Average pace was 4:27, last cycle 4:38. Effort was 9.5/10 the highest HR I have recorded since being on the program. It was also 20c and bright sun. No pain at all during run or after. I'll do my eccentric exercise tonight on the left calf and see what happens tomorrow. Day 4 is a rest anyhow. If there is pain then I'll take more time out or just take a 30min run. The day 5 long run I normally do a another route that's got some hills, instead this week I will stay on the flat. That's about it.
15-05-2015, 08:07 AM
hopefully you can avoid any problems from the long run
make sure to work on form and stop every 30 minutes to stretch the calf muscle, keep it loose thumbs up TheEd
19-05-2015, 08:36 PM
Hi Ed,
catching up the last few days. CycleDay Date KM Time Pace HR-AVG/Peak/Rest Day 5 May16th 13.98 1:23:03 5:56 137/147 easy run no pains Day 6 Rested, no soreness or aches Day 7 May18th 5.73 33:19 5:49 150/157 odd run as i headed off way too fast. Day 8 6x1k R90 4:17 target pace Int Pace HR-AVG/Peak/Rest 1 4:21 151/162/106 2 4:19 159/169/105 3 4:23 161/171/105 4 4:15 163/173/117 5 4:23 165/173/108 6 4:13 166/176/115 Effort was 9/10, 23c warm day. Avg pace 4:19, last cycle same day was 4:26. Last 300M was at 3:50 pace. Next quality run is 5k in 22:20 @ 4:28 on day 12. I feel like I am really close to going under 22, I think i worked out my perfect 5k time right now should be 21:58, I just have to get my race pacing solid, and have a bit more belief.
20-05-2015, 06:55 AM
if you keep the pace right and are able to accelerate the last 300m of the 5k, you should be where you want to be
enjoy TheEd
23-05-2015, 06:02 PM
Hi Ed, today's result.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest Day 12 May21st 5.00 21:56 4:23 162/176 no pains, ran hard 9.5/10 effort, cool day, early morning run, no breakfast. Pace was 4:37 4:29 4:24 4:20 4:09 The last 4km was only 5 secs outside my 4k PB. My previous best 5km was in Apr @ 22:24. The avg pace of 4:23 is as fast as I am running my 4x2km's. So pretty much exactly where all the calculators say I could run 5km. I'm pleased, a few little injuries have meant larger breaks between cycles but in 3 cycles I have moved 5km time from (couple of months prior to starting on the program)Nov 23rd 23:34 to May 23rd 21:56. This puts my calculated 10km at around 45:33, but as I haven't ran many 10kms at pace, so I think I would be closer to 46:45. Interesting to see whether today was my peak in the cycle rather than Race day, I have a feeling that it generally is for me.
25-05-2015, 05:33 PM
Hi Ed, short notice but MEC are doing a 5k/10k Half Marathon on June 7th. The 5/10 is super flat on the riverside at Steveston, BC, Canada. The Half is 189M elevation. It will be around 26c I would guess.
So today is Day 14 for me. June 2nd would be (assuming 2 days recovery) cycle 4 day 1, June 7th then being day 6. I was thinking maybe to switch day 5 & 6, so then June 7th would be a replacement for longest day (could be a slow half marathon). Doesn't seem a great place in my cycle to race though as I would have come from the 4x2k just a couple of days before. Alternatively we could play around with 4x2k, however I really would still want to do a 4x2k because I find them tough and that's something I don't want to miss. Thoughts? PS.. the race isn't a must do, it's just that it's only $15 fee whilst most around here are $50to $150 Nik |
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