break 38

[RunSam]

Hi Ed,

Did a 30 min easy run today.

distance 5.08km
time 27.26
max hr 150
av hr 124
Pace 5.24 min/km

Feet feel good but now have a slight knee niggle. Outside of the left, fades after a while. My flexibility is quite poor right now and I think this is the problem. I have the 6x1km planed tomorrow but if it is still there I think I will swop it for another easy run until it loosens up.
What do you think?

thanks
RunSam

[TheEd]

you can leave it for a day

hope it all works out OK

Cheers

TheEd

[RunSam]

Hi Ed,

Did the 6x1000m session today.
Did plenty of streaching last 24hrs and it sorted the knee out. Loosened the Iliotibial band.

Data:
200m indoor track

1/ 3mins 48sec
max hr 166
av hr 154
R60 100

2/ 4mins 02sec
max hr 168
av hr 158
R60 103

3/ 4mins 10sec
max hr 171
av hr 158
R60 112

4/ 4mins 10sec
max hr 172
av hr 161
R60 115

5/ 4mins 05sec
max hr 176
av hr 168
R60 115

6/ 4mins 11sec
max hr 178
av hr 164
R60 102

Total running time 24.26

Thanks,
RunSam

[TheEd]

do realise the tightness of the ITB can be related to oversuse .. so do look to take a day off on the easy 30 to 40 minute days as this will make the adaptation process smoother

best

TheEd
ps.. good to see you knocking the 1000's out, the 1st one shows the speed is there and waiting, just no endurance to back it up .. any races planned?

[RunSam]

Hi Ed,

Felt the knee this morning carrying my 1 year old down the stairs. I will take it very easy with the sessions.
No race planned yet, I normally run the Silvesterlopet which is a 10k on new years eve but am in england that week. My main goal is still to break 38 as I have a new bet with the wife. Just trying to get a decent period of training together injury free and then see what (10k) fits me.

Thanks

RunSam

[TheEd]

consider doing the ITB stretch .. may help

well hopefully assist

TheEd

[RunSam]

Hi Ed,

Did my day 12 session today, paced 5k run.

Location: outdoor 400m track
Weather: windy/ 8 degrees

Time 20:25
Max hr 180
Av hr 167
HR 60 sec after finish 101

Found it quite tough, again felt that it was my breathing that was holding me back. Think I need to rest the knee tomorrow these quality sessions irritate it.

Thanks
RunSam

[TheEd]

running will irritate the ITB if it has been over used

consider 1 day on 1 day off till you get the balance and problems sorted

also read - ITB - iliotibial band syndrome

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

for assistance

please let me know how it goes .. your breathing should feel laboured when attempting a sub 20 minute after not running tempo for quite a while .. it should all move in the right direction with patience and consistent training

good luck

TheEd

[RunSam]

Hello Ed,

I'm not dead, just been keeping a low profile.
I have been doing a bit of running but not on a serious scale. I have been running between 3 and 6 times per week for the last 3 months. But only for 20 mins. I have not been following any of your plans as I have been working on getting my body healthy, have also been doing a fair bit of cycling.

Today I did my first 5x2000 for more 9 months
Was a bit disappointed with the times but I have done little speed work so not very surprising.

1/ 7.57
max hr -168
av hr - 161
90 sec rest - 84


2/ 8.33
max hr -168
av hr - 158
90 sec rest - 83

3/ 8.45
max hr -170
av hr - 161
90 sec rest - 86

4/ 8.50
max hr -171
av hr - 164
90 sec rest - 85

5/ 8.55
max hr -178
av hr - 164
90 sec rest - 85

total 43.00 mins

Time was not good just had no speed in me, was annoyed because it was not particulary tough, just could not keep the speed up. Compaired to my first 5x2000 felt like sitting on the soffa.

My recovery pulse sugests I have decent fitness, what do you think?

You keeping well?


RunSam

[TheEd]

remem .. it would have been best to do a 4k time-trial first, so that you are able to build your sessions off that result

so if you can, pop a 4k time-trial in and we can get the pace for you

judging from the 2k session .. the sub 8 minute first one would have taken the stuffing out the trukey, so it would be expected that the wheels came off

you still managed the full session so that is something
(something but not much fun )

if you do the 4k we can set-up the pace for you to start next week, though maybe starting with the 6 x 1k on Tuesday next week

what say you?

TheEd
ps.. all well this side however a tad busy but working on the settling factor
pps.. welcome back