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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 35 (/Thread-Sub-35)
RE: Sub 35 - TheEd - 13-11-2019
Hi Jamie, nice session .. make sure to do rehabilitation exercises whenever you can and be cautious, whereas the taping allows things, you must still do rehabilitation to assist
look after yourself and be cautious
TheEd
RE: Sub 35 - jamieh - 17-11-2019
26:30 for 5 miles this morning (Sutton Benger Flyer 5 miles)
3:08
3:14
3:20
3:20
3:19 (16:23 through 5k)
3:17
3:23
3:11
Last minute decision to race on the road this morning with the team, and pleased I did! 4th place and 1st team. Very nice conditions (light breeze, 6 degrees) and a nice course albiet with a few light inclines (about 20m elevation total) and a twisty grass lap to finish. Weight was sub 76kg (which seems to be the new normal).
Foot improving nicely, no pain whatsoever during the race, although a little sore after sitting down for lunch. Continuing to stretch/ice etc. and doing arch strengthening. The shockwave also seems to be breaking it down nicely so I'm continuing with that. Feels like it's moving in the right direction.
RE: Sub 35 - TheEd - 19-11-2019
nice going Jamie, do make sure to look after feet
allow for decent recovery
TheEd
RE: Sub 35 - jamieh - 20-11-2019
Recovery went nicely with an easy run Mon. Yesterday (Tues) eve I joined a session with the team of 1.3k (2m rest) 3k (2m rest) 2k and legs were feeling great, averaged 3:10/km despite some proper hills (~80m ascent for the session). Note the first rep was supposed to be 4k but I arrived late.
Given this will now be a 3 week block of training into the 10k on Dec 8th - do you think it would be unwise to attempt the 2k's tomorrow after yesterday's session (assuming the legs/foot feel ok)?
RE: Sub 35 - TheEd - 20-11-2019
Hi Jamie, I would exercise caution .. normally you feel great and then something happens .. the plantar fasciia can be a problematic niggle, you won't lose any fitness by being cautious for this week .. I wouldn't have recommended fast running so soon after the 8k, especially with the PF still there .. you still have the taping on?
onwards TheEd
RE: Sub 35 - jamieh - 20-11-2019
Ok makes sense. Will keep it easy for this week and focus on next Tues session. May do some tempo on Saturday.
I have only been putting the tape on for race/fast sessions and this seems to work (I never have any pain when running fast with the tape on).
RE: Sub 35 - TheEd - 22-11-2019
Hi Jamie, are you doing any strengthening exercises for the plantar fascia
in our data for recovery treatment under -
https://www.time-to-run.com/injuries/thebig5/plantar-fasciitis.htm
it mentions: strengthening of the muscles of the foot:
1) Pick up marbles or golf balls with your toes.
2) Pull a towel towards you with your toes. Grab some of the towel with your toes and pull, then release, grab, and pull some more to loosen the plantar fascia, place a golf ball under the foot, and roll the foot over the ball. Start with the ball at the base of the big toe, and roll the foot forwards over the ball, then back again. Move the ball to the base of toe and repeat. Repeat for each toe. Always exert enough pressure so that you feel a little tenderness. correct shoes, specifically motion-control shoes and orthotics to correct overpronation
this is a little something you can do, if not doing so already
TheEd
RE: Sub 35 - jamieh - 28-11-2019
Thanks Ed, yes I have been doing these exercises. Still improving at the moment with reduced mileage.
Super hard session on Tuesday Eve with the group. 5x1k up a steep road hill (at least 40m ascent) with 100s jog down hill recovery. 3:18, 12, 11, 13, 10.
Probably the hardest session I've done! Kept up well with the fast guys.
Recovery rest of this week and planning a 5k ParkRun effort on a fast course this Saturday ahead of the 10k the following week.
RE: Sub 35 - jamieh - 30-11-2019
16:12 at ParkRun this morning
3:12
3:13
3:14
3:19
3:13
Cold and pretty windy and I didn't get a chance to warm up at all so struggled to really dig deep, but still good to get a ParkRun PB.
RE: Sub 35 - TheEd - 30-11-2019
nice controlled run Jamie .. hoe is the PF going?
onwards TheEd