+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 37 10KM (/Thread-Sub-37-10KM)
RE: Sub 37 10KM - TheEd - 07-02-2022
Hi MrTin .. hopefully you recover for the session today
a word of advice for future long runs .. 90 minute ones .. look to keep the pulse as close to 140 bpm for the first 30 minutes to 1hr and then the last 30 minutes you can allow the pulse to go up to 150 bpm
after the 1000m session things back off a great deal so 'we' need to focus on recovery and achieving the feel good factor
then beware for the paced run on Saturday that you don't go too hard because it is possible to feel good on the day, so a controlled pace run should be the aim
enjoy TheEd
RE: Sub 37 10KM - MrTin - 07-02-2022
Hi
Had to skip the day07 10KM due to family commitments, we're moving from Southampton to London later this year so had to do some house cleanup yesterday.
DAY06
Distance: 5.42km
Time: 29:15
Pace: 5:23/km
AHR: 145 BPM
DAY07 House work!
DAY08
Overall including warm up/warm down
Distance: 11.91km
Time: 55:37
Pace: 4:40/km
AHR: 167 BPM
6 x 1.0km @ 16.6 km/h 3'37 min/km Avg
Avg 181bpm 1min recovery Avg 179bpm
1.00 km 3:39 3:39 /km MINHR 122bpm MAXHR 188bpm AVHR 176bpm
1.00 km 3:42 3:41 /km MINHR 139bpm MAXHR 190bpm AVHR 179bpm
1.00 km 3:38 3:38 /km MINHR 148bpm MAXHR 189bpm AVHR 180bpm
1.00 km 3:39 3:39 /km MINHR 155bpm MAXHR 189bpm AVHR 181bpm
1.00 km 3:38 3:38 /km MINHR 159bpm MAXHR 192bpm AVHR 182bpm
1.00 km 3:31 3:30 /km MINHR 162bpm MAXHR 191bpm AVHR 185bpm
The 6x1KM went well. My hamstring is still a bit tight though... a dull ache is the best way to describe it, after the first couple of reps it was not too bad. I'll work on some glute/hamstring strengthening over the next few days and hopefully that will help.
Despite the hamstring, I felt fairly relaxed throughout and didn't 'chase' the speed in the first few reps, I started each rep strong and then settled into the target pace. I felt good going into the last rep so upped the pace a little.
I'll focus on recovery ahead of the 5KM paced run and I may swap some of the easy runs for cross training on my road bike.
What pace do you think I should aim at for the 5KM run?
RE: Sub 37 10KM - TheEd - 07-02-2022
Hi MrTin .. showing lots of potential with the sessions ... try to keep the powder dry
for the 5k Paced .. start the 1st 3k's at around 3:50 per k .. with concentration on staying relaxed .. if you able to up the pace after that then do so but keep it relaxed
would be great to see the hr feedback from the session
TheEd
ps.. would be nice to see the HR during the Rest for the 1k session (if available)
pps.. I presume you are an experienced rider, so you will in fact recover on the bike
RE: Sub 37 10KM - MrTin - 11-02-2022
Hi,
An update on days 09-12
Day 09
Distance: 5.50km
Time: 30:41
Pace: 5:35/km
AHR: 146 bpm
Day 10
Distance: 10.00km
Time: 53:27
Pace: 5:20/KM
AHR: 152 ( struggled to get HR <150)
Day 11 Rest
Day 12
Distance: 5.00 km
Time: 18:43
Pace: 3:45 /km
AHR: 187 bpm
1.00 km 3:47 3:47 /km MINHR 128bpm MAXHR 189bpm AVHR 174bpm
1.00 km 3:50 3:50 /km MINHR 179bpm MAXHR 196bpm AVHR 187bpm
1.00 km 3:46 3:46 /km MINHR 180bpm MAXHR 193bpm AVHR 189bpm
1.00 km 3:46 3:46 /km MINHR 189bpm MAXHR 194bpm AVHR 192bpm
1.00 km 3:35 3:35 /km MINHR 190bpm MAXHR 196bpm AVHR 193bpm
My hamstring has continued to give me problems and I think I may be developing hamstring tendinopathy again unfortunately.. The pain is manageable for now ~3/10, but will wait to see what the reaction is from todays 5KM run.
I felt good going into the 5KM and, for the first 3KM I tried to keep the pace ~3.50. I felt I was working a bit harder over the last 2KM, probably due to the fact I was concentrating on my hamstring issues not on form/relaxation, I picked up the pace on the last KM.
Here is the HR data for rest periods for the 6x1KM session
1.00 km 3:39 3:39 /km MINHR 122bpm MAXHR 188bpm AVHR 176bpm
MINHR 142bpm MAXHR 185bpm AVHR 170bpm
1.00 km 3:42 3:41 /km MINHR 139bpm MAXHR 190bpm AVHR 179bpm
MINHR 150bpm MAXHR 187bpm AVHR 176bpm
1.00 km 3:38 3:38 /km MINHR 148bpm MAXHR 189bpm AVHR 180bpm
MINHR 155bpm MAXHR 188bpm AVHR 178bpm
1.00 km 3:39 3:39 /km MINHR 155bpm MAXHR 189bpm AVHR 181bpm
MINHR 161bpm MAXHR 189bpm AVHR 182bpm
1.00 km 3:38 3:38 /km MINHR 159bpm MAXHR 192bpm AVHR 182bpm
MINHR 164bpm MAXHR 192bpm AVHR 182bpm
1.00 km 3:31 3:30 /km MINHR 162bpm MAXHR 191bpm AVHR 185bpm
MINHR 169bpm MAXHR 191bpm AVHR 186bpm
let me know your thoughts..
RE: Sub 37 10KM - TheEd - 11-02-2022
Hi MrTin, nice paced 5km
focus on getting the hamstring to recover
make that the #1 priority
TheEd
ps.. thanks for data
RE: Sub 37 10KM - MrTin - 14-02-2022
(11-02-2022, 02:31 PM)TheEd Wrote: Hi MrTin, nice paced 5km
focus on getting the hamstring to recover
make that the #1 priority
TheEd
ps.. thanks for data
100% agree on this, I've put a pause on the training for now and have a call with a Physio today. Hopefully I can get this to settle down quickly and I'll keep you posted.
RE: Sub 37 10KM - TheEd - 16-02-2022
HI MrTin, how are things going .. any improvement
TheEd
RE: Sub 37 10KM - MrTin - 21-02-2022
Hi
A quick update is that I've got an appointment with a consultant booked for the 4th March and hopefully they can get to the root of my hamstring issues which have been ongoing for some time now.
I've been resting over the last week with strengthening/stretching routines and I think the hamstring has settled down a little. I went out for a couple of 30 min easy runs and had no major reactions. I plan to do the same this week with an aim to step up the time on feet towards the end of the week. But I think I will have to put the 10KM race on 20th March on hold to focus on recovery.
RE: Sub 37 10KM - TheEd - 22-02-2022
HI MrTin, thanks for the feedback .. focus on feeling comfortable with the hamstring .. you have put some decent training in, so that is not lost, when feeling comfotable ease back into the faster running
one step at a time
good luck TheEd
RE: Sub 37 10KM - MrTin - 04-03-2022
(22-02-2022, 09:00 AM)TheEd Wrote: HI MrTin, thanks for the feedback .. focus on feeling comfortable with the hamstring .. you have put some decent training in, so that is not lost, when feeling comfotable ease back into the faster running
one step at a time
good luck TheEd
The hamstring has settled down over the past 2 weeks and I'm continuing to do some low level 30-45 minute runs @ ~145 BPM, I don't feel its worth the risk to try increasing the pace at the moment.
Following my appointment with the consultant today he thinks it's a re-occurrence of the high hamstring tendinopathy I had back in 2019. I will have an MRI scan next week and then a follow up with the consultant to discuss the way forward.