going for sub 40

[gjoko]

Two weeks ago I stepped on something sharp in water. It made a deep cut on the ball of my right foot. Kinda nasty place for a runner... I wasn't able to walk for a week as the cut had damaged some nerves in the foot. It’s been getting better and I started doing little 15-20 min jogs this week. I’ve also been doing circuit training every other day to keep the heart pumping. This morning I didn't feel any pain on the foot so I went to the track for 5x2k session.

1|8.10
2|8.20

On the second rep my right ankle started feeling really stiff and powerless. It was like a twisting motion on every step. Didn't feel good at all, so I stopped and put it on ice.

More downtime it is.

[TheEd]

you don't seem to have much luck each summer

the ankle may be associated to foot placement due to the 'cut' you received

hopefully all gets better soon, so you can benefit from the training you have done

TheEd

[gjoko]

The cut in the foot got better and I started running again. Managed to do few easy 1h runs and was planning to start a cycle last week but then I got sick. Heh.

Hopefully my summer of luck is coming to an end. :please:

Today 10,9km /65min/163AHR

I have 10k race in 2 weeks. Is there point start training hard now or should I just keep things aerobic till the race?

[gjoko]

Tue: 40min easy
Wed: 30min easy

and today I wanted to test my fitness a bit so I did a 5x1k r60 at track

1|4.01
2|4.00
3|4.01
4|4.07
5|4.07

It was pretty windy out there.

On the last two reps I pushed pretty hard, but legs didn't move any faster. It was mostly quads that felt weak.

I don't think there's much to do before the race on 30th Aug, so I'll just take things easy. And after that of course I'm really looking to do the cycles again

[gjoko]

Fri 60min easy
Sat rest
Sun 40min easy
Mon 60min easy
Tue 3x5min @ 10k pace w/ 2min easy

~4.05-4.10/k felt relaxed.

Rest of the week will look like this:

Wed 30min easy
Thu 6x1min fast/slow
Fri rest
Sat 10k race

[TheEd]

here's to a decent 10k race

onwards

TheEd

[gjoko]

Time was 42.25. It was a decent 10k considering I had done less than 80 km of running in the past 7 weeks. I just went there to have fun. Left my watch home and enjoyed the event.

Ok. I now want to get my 5k back to sub 20 and then do another 10k after 2-3 training cycles on the sub 40 program.

Should I start with 4x2k at 4.10 per k?

Weight 74kg.

[TheEd]

nice .. good to see you happy about the run

yes, start at 4.10 per k ..

onwards

TheEd

[gjoko]

Sun 30min easy
Mon 30min easy
Tue 58min/9km/6.30/k/AHR147
Wed sick
Thu sick
Fri rest
Sat 4x2k r90

8.23
8.27
8.57
9.00

Not very pleased with the times... tho I had stomach flu in the middle of the week so I wasn't 100% in shape.

I'm lagging two days behind the schedule so next Monday 15km and Thu 5x1 @ 4.05/k

[TheEd]

maybe best to check am pulse to see that the bug is not affecting your morning pulse rate and to actually let the sessions stay relaxed until you ready to boot up again

TheEd