sub60 10k training

[Paddy]

hi THeEd..

i would love to come the 11th buttttt i need to work..
like last year i will probably @ flamingo in my divingsuit ;-)

yesterday i did not run because i had a bit pain in my knees,
not sure if it is from my new shoes or because now i run everyday..
before i always did a run and then 1 or 2 days not..

the 1k went super fine.. easy to keep up the pace.. so went a bit faster :mmm:
alltough in the last round i felt my knees again and my mind told me ..
go to walk you can´t do it... go walking.. ofcourse i didn´t...

timessssss....

min/km ahr
1 4:57 149
2 5:01 158
3 5:03 164
4 4:58 169
5 4:56 172

is it maybe wise to slow down a bit with the knees?
its the down outside kneedisk.. or is it just muscle pain..

have a nice day
..
paddy.. :yes:
..

[TheEd]

Paddy you can back off and go for a walk with the dog tomorrow and only run Saturday again

enjoy

TheEd
ps.. there will be other races

[Paddy]

hi TheEd ..

great..
yeah will do.. normally i take sat off
maybe good to do on friday a easy 20 and on sunday 5k paced sub 30..

..
paddy.. :great:
..

[Paddy]

hi TheEd..

just went for a verry light jogg with my girlfriend..
but after 20 mins the pain in my knee came back..
the right knee was fine today..

strange i never had injurys befor but yeah i do run much more now..
do i go to fast? do i want to go to fast maybe?


I just wanna runnnnnn..

..
paddy..:taped:
..

[TheEd]

Hi paddy, you should maybe have considered no running on the days between the quality runs

you have done the sessions needed for now, so simply look to do light walking with the dog for now

keep me informed, you should recover quite quickly, it is overuse

good luck

TheEd

[Paddy]

hi The Ed..

just went for my sub30 5k

I felt fresh.. I felt food.. I felt fit..
no pain so ...I went for it

running a 5:20 pace felt very good and I had my cruise control on..
great I tought no pain .. nothing..

then there I was 16mins inn and bam pain in my left knee again..
I directly stopt ... (angry) I was not tired and felt great to finish it off
did 3.15km at 5:20 pace

what now?? more rest??..
feeling so sad..

..
paddy..
..

[TheEd]

you have done the training, this happens to 'newbies', you are not the first or last persons starting out who will experience this

take rest but also consider doing some quadricep strengthening exercises

the most easy one is to sit with your leg up and tighten and hold the quadricep muscle .. tighten and relax . tighten and relax

do this x 10 for each leg and particularly the knee that is troubling you

use ICE lightly to reduce swelling and take an analgesic to reduce swelling (if any) where needed

this is not anything serious which rest and control will not fix

TheEd
ps.. if you have had a sore knee, best not to test it running at race pace for 3km

[Paddy]

hi TheEd..

im so glad to say im back..
in total it took a long 3 weeks, long because if you wanna run and you can´t 3 weeks is a long time.. i was so motivated (too motivated) maybe.

and then i think it was indeed i-t bands and knee overuse...
just wanted too much too fast .. my knee´s were not ready for it yet..

so how did my last month look like ¨training wise¨.
i didn´t sit still, simply because i can´t.

from the moment it started hurting i mean really hurting while i was running
(pain came like always after 10-15mins)
i stopped for like 3 day´s and offcourse not understanding what´s up so after 3 days went again felt fit didn´t hurt so went for a run and again pain...

so the 12th of july i went for a light light jog 20min felt ok
the 15th of july i did swimming and exercises in the pool
like running in the pool 2 mins run 1 to 2 mins rest 8 reps
the 17th 20mins light jog again (offroad) from now on i only train offroad
the 19th 20mins light light jog offroad
the 22th i played 2 hour tennis no pain at all
the 25th again 2 hour tennis no pain
the 26th 2 hour tennis

to and from tennis i did a run 1.5 to go and 1.5 back home (no pain)

so yeah it felt good and really wanted to run again like normal..
the 27th went for a run (offroad) 3k in i felt super fit at a speed 6min p km
5k in stil no pain tough here some hills came in.. and hills up i felt my knees a bit .. nothing like before... this day was very hot 42.3c..
so yeah i was 5k but still had to go back .. ups didn´t think there for a sec..
lost in my cruise control..

so yeah finished the run 10k in total 1 hour 5 mins
6:29min km
very hot day
so i can say i did not loose my fitness (i was a bit worried for that)

as i did 10 k i decided to take some days rest
today 6-8 i did run a 5k
sub 30 so not bad i was happy
5:48min km

soon i guess im gonna go for my 4k trail again and slowly pick up the program again to get my sub 60 10k wich is more then realistic


happy to be back


..
paddy..:mrburns:
..

[TheEd]

Great to hear you have recovered from the 'beginner woes' and that you did not have a bad response to the 10k run

will await your 4k time-trial

nice to have you back

TheEd
ps.. we still on the road

[Paddy]

Hi TheEd,

just a quick update,
did a 5k papagayo road (calima 40+c no wind) #wellyouknow.
time 27:43 avgp 5:32 ahr168

1-5:39 hr146
2-5:31 hr169
3-5:40 hr173
4-5:27 hr173
5-5:21 hr178

pretty dead when i came home again!!
NOPAIN at any minute in the run
felt good

but im happy with those times, looks promesing..

..
paddy..
..