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+--- Thread: Sub 33/31 min 10k (/Thread-Sub-33-31-min-10k)
Sub 33/31 min 10k - CanRunr - 31-03-2009
My lower legs are a little tired. I've been stretching them, but still not 100%. Ran easy 45min yesterday. The run felt good (didn't feel shins at the time), but this morning I do feel my shins and calves "twitching" a little.
I was planning for another 45-60 min run today. Is that a good idea? Cheers.
Sub 33/31 min 10k - TheEd - 31-03-2009
CanRunr ..
take the day off and do active recovery with your legs, please
you should maybe look here for some ideas
Shinsplints
to try avoid this before it happens
this is often related to over doing things, so try to hold yourself back
enjoy the day off and provide feedback tomorrow, please
Cheers
TheEd
Sub 33/31 min 10k - CanRunr - 08-04-2009
Hi again. Sorry I haven't posted in a bit. Last week I took a couple of days off running, opting for the stationary bike. I began to run again last Thursday. My schedule (in terms of your racing plan) is a little out of order right now, but otherwise I'm feeling good. To recap:
March 30th: Ran but shins got tired
March 31 and April 1 Went on bike for 70-75 min.
April 2nd: 1h easy run
April 3rd (Friday) ran 12xuphill; tiring but felt in control.
April 4: rest (busy weekend)
April 5: 40 min run easy
April 6: am: 8km easy run
pm: 6x1km @ 2:59-3:04 w 2 min rest (ran with friends)
My first double run day: it felt good!
April 7: 26km run in 1:55, (4:20/km pace, slight neg. split)
April 8 (today): planning to run 45-60 min, easy
Thought I'd do the 5x2km tomorrow, maybe 6:30-6:35 pace(?).
My 1/2 marathon is on April 19th, and looking forward to it. Cheers.
Sub 33/31 min 10k - TheEd - 08-04-2009
Hi CanRunr
how are the shins doing?
please take things a little easy and don't get too carried away adding doubles if the shins are even a little tender.
Overuse can lead to all kinds of problems so keep providing feedback and stay cautious, you have shown you have talent, so don't kill the machine that can deliver the work
and this session
pm: 6x1km @ 2:59-3:04 w 2 min rest (ran with friends)
a good pace, however your rest is too long and therefore strays away from providing solid 5k speed development
keep it down to a minute rest, this means you may not be able to run as fast however you are developing your 5k speed in the correct manner so we can always develop it further
Please ask questions
The 2k pace is worth attempting but it is of no value if you don't complete the session even if you start getting slower and slower, stick to the 90 second rest. It is this session that determines the 10k
Cheers
TheEd
Sub 33/31 min 10k - CanRunr - 08-04-2009
Hi again. I agree the rest was a bit too long. I was piggy-backing on a workout to get a chance to run with some others. But my shins feel surprisingly good, actually. I know from experience these things can change quickly, and I'm staying on soft ground whenever I can. I'm also doing more stretches.
I'm going to run tonight, but will stop at the first sign of trouble (I don;t expect any). Tomorrow I will do the 5x2k workout to completion if no surprises come my way.
I'm one day behind in the schedule. Do you recommend any modifications to get back on schedule?
Sub 33/31 min 10k - TheEd - 09-04-2009
Don't try make up lost days and discuss rescheduling quality days
the program is designed for balance and recovery to aid development so changing days around can affect things adversely
Good luck with session
TheEd
Sub 33/31 min 10k - CanRunr - 09-04-2009
Last night I did the easy run (50 min). This morning I ran the 5x2km at 6:30,6:33,6:35,6:32,6:30.
Lower legs in general will need some rest today/tomorrow after this session. Nothing injured, just general tiredness.
That withstanding, I'm feeling some confidence for the upcoming 1/2 marathon.
I don't want to put hard workouts too close together, either. Since I'm about 1 day behind in the schedule in terms of timing (I've done some of the workouts out of order), should I omit any workouts (i.e. the 10x400, the 5k pace run, or the 3xmile), opting for a 1h run instead? Cheers.
Sub 33/31 min 10k - TheEd - 09-04-2009
CanRunr .. OK .. I am not too sure exactly where you are with the program now but I recommend you take a few days easy and then Sunday run up to 18k or 90 minutes really easy, depends which comes first.
You must try to avoid getting carried away as you obviously have natural talent that needs nurturing
TheEd
Sub 33/31 min 10k - CanRunr - 10-04-2009
I'd be would be fine with some easy days. I think my body is telling me the same thing...
I will make sure to follow your schedule/recommendations.
Today I ran 1h easy. Tomorrow I'll do the same, and do 18km/90min Sunday. Cheers.
Sub 33/31 min 10k - CanRunr - 16-04-2009
Hi again. My apologies for messing up the order of last week's training. I'm back on schedule (more or less). This week:
Sunday: Rested. I had planned on doing the 1.5 hr run, but legs felt more tired than expected. Decided not to risk injury.
Monday: 5km tempo run in 16:20, felt good/relaxed.
Tuesday: 1hr easy
Wednesday: 3x1600m (3 min rest) in 4:56, 4:55, 4:53. These did not feel "all out", but fast.
Tonight (Thursday) I'm running 10k easy.
Friday will do the 6x1 min fast/slow
1/2 marathon is almost in sight! Running it this Sunday. Hoping to go under 1:12.