return to running sub 40 10ks

[TheEd]

increase your protein intake over the next couple of days and also consider no running for a few days

swimming during the next few days can help if you feel you want to exercise

walking is not a substitute

TheEd

[mark]

Thanks TheEd, I will take your advice – I won’t run for the next three days and will take in extra protein.

May go for a swim on Friday.

Regards
Mark

[mark]

I took four day’s off and retuned for 30mins easy today. My body and mind needed the break!

I have started to recover (and put on 2kg!). I could have returned to the programme but felt I’d benefit from moving to the Off Period. I am happy with this because it feels right.

TheEd, the programs are clear the off period runs should feel “easy and totally relaxed throughout”, but I have two questions:

1) Any pace guidelines? (i.e. what is too fast or too slow)

2) How do you advise I use my Heart Rate Monitor during this period? (i.e. is the method I currently use suitable?)

I currently based it on a % of my lactate threshold heart rate (LTHR). I determine my LTHR with a 30-minute time trial, recording my average heart rate for the last 20 minutes to give an approximation of my LTHR (always 171 or 172). I then stay below 89% of my lactate threshold for easy runs, so HR of 152 or below.

This method is prescribed by Joe Friel: trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

Regards, Mark

[TheEd]

mark .. your easy runs show that 140 bpm should be your target

during the off-period and build-up running between 130 - 140 bpm will do you know harm

as you progress further on the programs you will get a better idea of heart rate which is individually best for you

the 4k time-trial plays a role in setting pace targets

and what we have found is how the pulse during the 2k sessions and 1k sessions according to pace / time given is very much in the area which is most suited to the individual

the heart rate monitor can play a major role in telling you when you need a break

combining the science and art .. this does take time

TheEd
ps.. give it all time

[mark]

Hi TheEd

The recovery period has been frustrating.

I have had flu, but also my body does not seem to have recovered. I have been running slow and relaxed, but feel like I am going backwards.

I aborted a couple of runs because my legs were very sore and/or my heart rate was sent very high (up to 180!).

I don’t seem to be able to complete two slow runs on consecutive days. I shortened my run today, because after the first km my HR went very high and I needed to stop to bring it down.

Here is my data:

Day/Duration/Pace/Ave HR
02--32--05:30--144
03--41--05:36--142
04
05--41--05:50--146
06--30--05:23--138
07--abort
08
09--49--05:05--n/a
10--40--05:27--140
11
12--30--07:13--118
13--62--05:26--138
14--abort
15
16
17--60--05:23--140
18--30--06:29--148

Any advice or suggestion welcome...

The highs and lows of a distance runner!

Mark

[TheEd]

Hi Mark .. here is the tip .. all this is good ... this is what recovery is about .. coming down .. the body feeling out of shape and lethargic

also note you have had a cold which could have been close to flu .. so there are no doubts remnants of the infection floating around

take it easy .. come to terms with being out of sorts .. look to the future as to when you want to be back in shape and enjoy the process of going towards your future goals

enjoy

TheEd

[mark]

Hi TheEd

I find your comments reassuring and helpful, thank you.

Would you suggest moving to the build programme or extending the recovery period?

Thanks
Mark

[TheEd]

moving to the build-up will be fine .. your best indicator is to check your waking pulse .. this is good for all future training / monitoring

enjoy

TheEd