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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 02-03-2012
Hi TheEd,
very pleased with yesterdayôs night 5x2k session. Warm week on our side, temperatures around 30C during training time.
Kept the same pace from last session but this time hoping to complete the 5th rep. I was felling pretty well all the way and was able to complete the entire session. :great:
Hereôs the splits:
Mar 1st - 5x2k @ 4:25km
Night Run
Temp:30C
warm up: 2k
cool down: 3k
Rep|Time|AHR|MHR|RHR|mHR
01|08:50|170|180|157||140
02|08:47|176|183|162|147
03|08:48|178|186|166|149
04|08:47|180|188|166|150
05|08:46|182|190|167|147
Tot|43:58|177|185|164|147
AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate
Very happy with this!
Going to the beach this weekend.
Cheers and nice weekend!
MMS
Improving 10k with regular training - MMS - 05-03-2012
Hi TheEd,
this weekend I had a very decent long run. Ran at night and pace/bpm were the best so far.
2h long Run
Temp:24C
Time:2h
Dist: 19,6k (pace 6:07)
AHR: 145
Have a nice week!
MMS.
ps: the only problem was in the end, 10s to finish the session, i had to jump a small hole on the sidewalk and felt a light pain on my left knee. I woke up and already walked and cycled to work without any symptoms. Today is off. Iôll be careful with this.
Improving 10k with regular training - MMS - 08-03-2012
Hi TheEd!
Knee: appears to be a false alarm. Anyway, after the 1k session, Iôm taking a couple of days of to see how it goes.
Talking about the 1k session. My second rep was slow because I thought I felt something in the knee. Rested the usual 60s and went for the 3rd rep. Everything normal, finished the session.
Yesterday and today Iôm resting. Iôm icing the area, even though I feel nothing when I wake up, walk, cycle or use the stairs. Just being very cautious.
Hereôs the splits. Great session.
Mar 6th - 6x1k @ 4:15
Night Run
Temp: 24C
Rep|Time|AHR|MHR|RHR|mHR
01|04:14|163|178|150|126
02|04:30|162|179|157|134 (slower, false alarm)
03|04:16|166|176|155|133
04|04:16|171|182|162|139
05|04:16|170|180|164|147
06|04:13|175|184|166|146
Tot|25:44|168|180|159|138
AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate
MMS.
Improving 10k with regular training - TheEd - 08-03-2012
hope it all proves to be OK
good luck
TheEd
Improving 10k with regular training - MMS - 15-03-2012
Hi TheEd,
Hereôs whatôs going on. Apparently thereôs something with the knee. I say apparently because I feel something there but would classify it as pain. Now Iôm running every other day for 35-40min very easy, icing, etc and I can notice some improvement. I plan to keep this routine for the next week also and after it starting to build up to 1h runs.
For now, certainly not going to race the end of the month and probably will miss the half marathon in April. There will be plenty of other races this year. :great:
Iôll keep up posted.
MMS
Improving 10k with regular training - TheEd - 15-03-2012
Have you tried to diagnose it via
Runner's Knee - http://www.time-to-run.com/injuries/thebig5/runnersknee.htm
or whether it is
ITB - http://www.time-to-run.com/injuries/thebig5/itb.htm
please, let me know
TheEd
Improving 10k with regular training - MMS - 16-03-2012
It looks like Runnerôs Knee and itôs going away. When I made the movement of getting an impulse for a wider stride was when I felt the inner tendon of the knee. It felt like it stretched harder and caused the pain right away. I walked home and it disappeared.
My last run was on Monday, but Iôve been cycling to work (3,5k each way) since.
This weekend, instead of running, Iôll cycle easy if thatôs ok. :mmm:
Tks
MMS.
Improving 10k with regular training - TheEd - 16-03-2012
be careful with cycling as that can put stress on the knee as well
rather consider swimming as an alternative when it comes to the knee
TheEd
Improving 10k with regular training - MMS - 28-03-2012
Hi TheEd,
just got the results of both knees (MRI) and the report says I have chodromalacia (level 2) on both!
Next monday I'll see my ortho again and we shall discuss treatment. But he said I should start doing strength exercises again.
For now, I've just been cycling (commuting). Left knee is getting better, right knee still the same, no pain at all.
Keep you posted.
Cheers.
MMS
Improving 10k with regular training - TheEd - 30-03-2012
Thanks MMS .. hopefully it all clears up soonish
TheEd