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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 13-02-2011
focus on recovery and let me know how it goes
TheEd
10k & 21k Training - DaveM40 - 17-02-2011
Hi TheEd -having a good week?
I am ok - I just did the 2000's;
Lap / ave / max / after rest
1/ 7:02 / 157 / 165 / 117
2/ 7:02 / 161 / 168 / 135
3/ 7:02 / 167 / 172 / 145
4/ 7:02 / 169 / 175 / 154
5/ 7:06 / 170 / 175 / 144
I worked very hard today - legs were great, but the gym was quite warm, so HR's got very high. I had a rewarding but quite stressful morning prior to the session which I guess made HR elevated also. Still it is more progress and I have my 10k entry for 5th March.
Rest day tomorrow
Dave
10k & 21k Training - TheEd - 17-02-2011
here's to the weather improving
the 1000's should be better
TheEd
10k & 21k Training - DaveM40 - 19-02-2011
Hi TheEd - hope your weekend goes well.
I did a long run today. I did not have a good one. I stopped at 75 mins with a sore calf and I felt very tired. I will take a few days off to recover. I have had a very hard week (work and running) and the body tells me to rest now I think!
top:I will let you know how I feel on Monday.
All the best
Dave
10k & 21k Training - TheEd - 19-02-2011
take a rest day and enjoy an ice cream
TheEd
10k & 21k Training - DaveM40 - 27-02-2011
Hi TheEd - hope you had a good week.
I had a light week after my sore calf last Saturday. I got some physio and did some cross training. My leg is much better and I hope to do some running this week ahead - if I get clearance from physio.
I did 5 x 1 hour sessions on eliptical trainer, stretches and some core strength exercises - so not a write off. Bit more detail in the blog ...
I will let you know how things get on later in the week.
All the best
Dave
10k & 21k Training - TheEd - 27-02-2011
good to hear you OK .. would have been nice to have put the 10k race in however it was a bridge too far ... we must learn from these experiences as there were definitely some telltale signs that the body was on a slight fine line
now for a short build up and you should come back even stronger
TheEd
10k & 21k Training - DaveM40 - 05-03-2011
Hello TheEd - I hope you have had a nice week. Have you been doing any running yourself?
I have had a good week. I am healed and running again. I saw my physio and have had the "all clear".
I did the first week of the "build up" phase, with a few ammendments;
mon - easy 35
tue - easy 45
wed - easy 60
thu - 43 min light fartlek including 1 x 3 + 4 x 1 min hard
fri -rest
sat - 50 min fartlek on hills - I don't have "rolling hills" nearby - so I did a 6 x 1 min fartlek on a "long drag" hill
sun - will be a 75 min very easy
I am feeling much better with no leg problems. next week;
mon - 60 easy
tue - 5 x 8 min (2)
wed - 60 easy
thu - 60 easy (last 15 @ 65%)
fri - rest
sat - 45 rolling hills (I think I have found a possible place to do this)
sun - 75 easy
Does this look ok?
Cheers - Dave
10k & 21k Training - TheEd - 05-03-2011
Hi Dave .. good to see you back again
only one mention, the fartlek
don't consider the shorter fartlek sessions for now as it has you thinking back to a speed mind, rather go through the Build Up process as is regarding the 5 x 8 minutes
the difference regarding the mental break is far more rewarding a month or so down the road
you will soon come back to a higher level so do not try to maintain it during this 'break'
Cheers
TheEd
10k & 21k Training - DaveM40 - 05-03-2011
Thanks for the reply.
I agree about the mental break - I will enjoy the less intense training over the next 2 weeks.
I have found a place to run the rollling hills session next week.
Thanks very much!
Dave