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+--- Thread: What should i do next? (/Thread-What-should-i-do-next)
What should i do next? - niikp - 21-03-2015
Today should have been 5k @22:30 although I was going to be happy with 23:00. I dropped out at 4.30km.
Date KM Time Pace HR-AVG/Peak/Rest
Mar 20 19:21 4:30 165/173/??
Bit pissed that I dropped out with only 700m to go, I thought I still had 1km to go, when I got back the Polar had meandered all over the place, so I checked the distance on Google maps and it was 4.3km. The Polar gets confused whenever you double back on yourself, especially under a bridge like today.
Left leg is now totally fine and no pain, soreness, or tiredness. Right leg is just a little sore going from groin three or four inches into frontal thigh.
Feeling good, happy that looking forward the rest of the program other than race day looks pretty easy going. If I can get under 45:00 this summer I'll be super pleased!!
What should i do next? - niikp - 23-03-2015
Day 13 and 14, nice and easy.
Date KM Time Pace HR-AVG/Peak/Rest
Mar21 8.94KM 60:00mins 6:43 142/153/95 after 2 mins Hilly, Easy
Mar22 4.68KM 30:00mins 6:25 145/153/95 after 2 mins Very Easy
Very easy run today, cold and raining but really enjoyed it. No soreness in thighs or groin. Only thing I have is a small ball of mild soreness inside middle right calf I have been feeling for two weeks now, I think it may be a bruise, no pain when running or walking.
Looking forward to tomorrow Fartlek, I think I am doing 4:44 pace in the fast sections although that doesn't seem very fast.
I was also wondering whether foam roller/massage should be done pre run, morning, post run, or rest/easy days?
thanks
Nik
What should i do next? - TheEd - 23-03-2015
Hi niikp, try to measure out a course that you can use for both training and paced runs, so that you know where you are during your runs etc
do you have any ParkRuns in your area?
you coming along nicely, so don't create negative energy towards yourself, things happen
For now, don't do any foam roller recovery in the 1st week of the cycle, in the 2nd and 3rd week yes, but not 4 days before the race / event
this is until your body adapts to everything
you doing nicely, it will come naturally
TheEd
What should i do next? - niikp - 24-03-2015
Hi Ed, no parkruns, none in Canada just yet. Plenty of weekend races though. My 19th day on my 2nd cycle would be April 19th which is Vancouver Sun Run 10k, it's maybe 40,000 runners.
This Friday is race day on my schedule, I'd maybe like to run a 2K tt run.
Today was Fartlek 3x5mins at 10km pace (4:44) 1min easy running between.
Day Date Rest HR
Day 15 Mar23 46
KM Time Pace HR-AVG/Peak/Rest
1.04KM 5:00mins 4:48 152/160/154 after 1min easy run
1.11KM 5:00mins 4:30 164/167/154 after 1min easy run
1.10KM 5:00mins 4:33 164/167/HR 99 after 4:28min walking
Effort felt moderate, course flat, small thunderstorm.
No issues.
What should i do next? - TheEd - 24-03-2015
Hi niikp, if you able to do a 3k , 4k or 5k tester, then that would be great
keep the same course for future 'testers'
onwards
TheEd
What should i do next? - niikp - 26-03-2015
So yesterday and today were day 16-17.
Both days are 40mins easy pace
Day Date Rest HR
Day 16-17 Mar24-25 46
KM Time Pace HR-AVG/Peak/Rest
6.54KM 40:00mins 6:07 144/149/99 after 2 mins or so (24th Mar)
6.59KM 40:00mins 6:04 142/150/99 after 2 mins or so (25th Mar)
Certainly a difference over the two runs. Both identical course, same time of day, same pouring down cool weather. Second run felt easier. Maybe difference was that I ate later on second run, 90 mins before run I had 3 poached eggs, and four giant slices of sourdough bread.
Rest tomorrow then I guess I will go 4k TT on Friday on this same course that I have already marked for 4k, I also have the same course marked out for 3k and 5k so I will see.
What should i do next? - TheEd - 26-03-2015
ideally, the 4k should be used as a marker from our side of how things are progressing
whereas, the 3k is for you benefit and the 5k is related to your own Personal Best (PB)
consistency is key, and you certainly showing the dedication
well done
TheEd
What should i do next? - niikp - 28-03-2015
Completed 4k TT today as my Race Day
Target was 4k @ 4:30 pace
Day Date Rest HR
Day 19 Mar27 46
KM Time Pace HR-AVG/Peak/Rest
4.00KM 17:38mins 4:24 172/168/didn't check recovery
Same flat route, weather was perfect. Hard effort. Here are my splits
Mark Pace Time
1k 4:20 4:20
2k 4:30 8:50
3k 4:25 13:15
4k 4:23 17:38
My last 4k TT on March 11th was 18:34.
My Polar went bonkers when I turned around to head home, so I used runkeeper to map out the 4km and re-calculate the times. Seems right to me considering the effort. My Polar said I ran 1 x 500M split at the turnaround point at 6:02 pace, I didn't and my HR was almost constant at 170 ish.
Have to say I am pretty pleased, even if I were to take the Polar time it would have been a 4k PB for me. I ate a lot better, I ate a poached egg and toast brunch again 2 hours before the run. Night before I ate a giant meal. 15 mins after each easy run this week I was doing the homemade chocolate milkshake deal.
For me the most important thing was absolutely no aches or pains either before during or after the run. I was worried about that with the increased mileage on this program but I guess days 14-18 really gives your legs chance to rest.
I realised that I could have run a 5th KM at an easy 5:20 pace and broke my 5KM PB but now I get to target that another day.
3 days recovery running, but I'd like to start the 2nd cycle on the Tuesday so somewhere I have to add an extra day prior?
What should i do next? - TheEd - 28-03-2015
very nice going niikp, deserved reward for your dedication
keep it steady and don't look to jump too far ahead and you will get further improvement naturally
Day 1 Tuesday . you can go for a walk in-between if you want
is this OK with you?
TheEd
What should i do next? - niikp - 28-03-2015
So I shouldn't do recovery runs before Tuesday, just walks? or do you mean do the 3 days of recovery runs and drop a day of walking in between to pad out to make Day 1 Tuesday.
Taking it easy, yes injury is something I want to avoid. I noticed that my legs didn't really feel fully recovered till the morning of race day, so I guess that's the aim of the taper down in the program. Legs are a little sore this morning so I am aiming that by Tuesday Day 1 all is feeling normal.
For this cycle based on the 4k
Day 03 4x2k pace 4:31 R90-120 or I could go 5x2k 4:40 R90-120
Day 08 6x1k pace 4:21 R60-90
Day 15 3x5min @ 4:31
Does this seem correct. Looking at the numbers I think Day 08 and Day 15 will be doable. Day 03 will be pretty tough.