+- 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: Post injury - wanting sub 40min (/Thread-Post-injury-wanting-sub-40min)
Post injury - wanting sub 40min - TheEd - 02-01-2012
great to read Dale .. a fine happy new year to you
the recovery is taking place and now begin planning the training in a slow deliberate manner to achieve the desired training results
no bang and bust approach
onwards and forwards
TheEd
Post injury - wanting sub 40min - dale_8888 - 03-01-2012
TheEd,
This is just getting ridiculous how quickly I am speeding up at this low HR!!! Today I did my ride and swim and just wanted a really easy jog to build the km's slowly so I enjoyed a leisurely 30min jog, but even after all these activities and with a full stomach (left an hour after dinner
) I am still faster!km time av HR max HR
1 | 6:42 | 137 | 144
2 | 6:41 | 139 | 143
3 | 6:32 | 140 | 145
4 | 6:46 | 140 | 144
X | 4:00 | 140 | 143 ---- 6:40 pace.
total: 4.6km, 30:40, av: 6:40/km, HR 139.
I have the next 2 weeks of this low HR stuff then the following week will be some short easy stuff and some very short speed as I am racing that weekend - OD tri 22 Jan
I am hoping for a 45min run off the bike for this one, but we'll see how my ride goes, if I led it destroy my legs or not...
Post injury - wanting sub 40min - TheEd - 03-01-2012
you allowing your natural ability to develop instead of banging it into submission
this has been a good learning experience and in the future you will be able to train the ability to the next level
enjoy the process
TheEd
Post injury - wanting sub 40min - dale_8888 - 03-01-2012
:whistle: :yes: HAPPY DAYS!!!
:notworthy: TheEd,
again, still falling.
km time av HR max HR
1 | 6:00 | 137 | 143
2 | 5:51 | 141 | 145
3 | 5:58 | 141 | 143
4 | 6:12 | 141 | 144
5 | 6:30 | 139 | 143
6 | 6:26 | 140 | 144
7 | 6:35 | 140 | 145
8 | 6:41 | 139 | 143
9 | 6:31 | 141 | 145
10| 6:56 | 140 | 145
total: 10.0km, 1:03:40, av: 6:22/km, 139 HR. :great:
I got a bit carried away at the start with the >140 averages
but I think the results are speaking for themselves anyway!
Post injury - wanting sub 40min - dale_8888 - 05-01-2012
Again after a ride and swim went for a short run. Took the ride easy as I was a bit tired, but halfway through I felt good so the last hour I pushed a bit.
Anyway, run..
km time av HR max HR
1 | 6:07 | 138 | 153 --- poor contact caused a few spikes
2 | 6:08 | 140 | 145
3 | 6:24 | 139 | 146
4 | 6:24 | 140 | 143
5 | 6:14 | 141 | 146
total: 5.0km, 31:18, av: 6:16/km, 139 HR
Happy with that.
Post injury - wanting sub 40min - TheEd - 07-01-2012
how you feeling in general?
seems like you have recovered well?
TheEd
Post injury - wanting sub 40min - dale_8888 - 08-01-2012
I was feeling quite good. My legs were a bit tired on 05 Jan before the ride which is why I went easy to start and built up as my legs felt better (took ages to warm up) then the run after was great. I had got a bit less sleep the last 3 days and then the night of 05 Jan I got a lot more sleep and I think my body took that as recovery so I got up feeling really tired and fatigued. I waited around most of the day, had a nap, trying to recover during the day, then I decided to try my long run and got 1km down the road before I decided to pack it up and return home.
Splits 06 Jan:
km time av HR max HR
1 | 5:11 | 149 | 167 --- spike!
2 | 5:13 | 154 | 166
X | 3:55 | 153 | 165 --- pace 5:25/km
2.7km, 14:19, av: 5:15/km, 151 HR
After that all I felt like doing was sleeping, which I have pretty much done the last couple of days. Friday all I did was the above run, Saturday I did nothing. Today I had a bike TT (25km) and a brief (15min swim). I feel better and recovered now so I'll go for a jog tomorrow if I feel good.
See TheEd - I'm learning. Rest is good
Post injury - wanting sub 40min - TheEd - 09-01-2012
Rest is one of the most important parts of a training program and the elite athletes have the opportunity to rest during the day
this is often not discussed as it makes interesting reading to see how much they are doing (training)
never showing how much they rest between sessions etc and how they built to becoming an elite athlete
the secret is to harness one's natural ability and then to be ready for the events that count
cheers
:jive:
TheEd
Post injury - wanting sub 40min - dale_8888 - 11-01-2012
10 Jan: - run off the bike. I flogged myself on the bike too so run was particularly challenging. I went harder on the bike than I would during a race and the run course was undulating to say the least.
km time av HR max HR
1 | 5:32 | 163 | 174
2 | 5:43 | 165 | 170
3 | 5:11 | 168 | 171
4 | 5:20 | 170 | 173
11 Jan: - did some intervals. I did them purposely not fresh as in a race my legs won't be fresh, so I thought I would do them like that. I only did 4 as I don't want to burn myself out again. Rest was 60 seconds
km time av HR max HR rest HR
1 | 4:01 | 162 | 178 | 111
2 | 4:05 | 169 | 181 | 125
3 | 4:04 | 171 | 185 | 134
4 | 4:02 | 175 | 184 | 129
I am trying to do more run sessions but less distance so I can build up slowly and allow my body to get used to running
I was happy with the interval set as well as it was about 28C and about 15km/h wind running down the length of the track, so I had a head wind and a tail wind equal to my speed going in the other direction.
Post injury - wanting sub 40min - TheEd - 11-01-2012
beware you don't tap into overdoing things again .. this is a common mistake once athletes feel good
reserve a 'brick' style session for the weekends so you have sufficient time to recover
good luck
TheEd