Sub 40min 10K Training Log

[rook]

Hi Ed,

Should I keep my interval times the same for the next cycle? The past cycle felt ok, but the intense workouts were hard enough.

If I feel faster, should I push to get a bit faster times during the interval training, or should I hold back and do the recovery runs a bit faster?

[TheEd]

stick to the same pace for the next cycle and try to get the other runs consistent .. work on recovery and provide feedback as to how the recovery runs are going

Thanks

TheEd

[rook]

Day 21 - 30min @ 5:35 pace

Felt comfortable but lower legs are a bit stiff / sore. 45% effort.

Start of 2nd Cycle

Day 1 - 65min @ 5:25 pace in hilly terrain (felt good - 60% effort)

Day 2 - 30min @ 5:40 pace (lower legs a bit sore again - 40% effort)

Day 3 - 5x2k in 8:15-8:25 R90

8:13 - 160 avg HR - 171 max HR - 105 HR during rest
8:15 - 164 - 176 - 105
8:19 - 163 - 170 - 110
8:16 - 165 - 171 - 110
8:16 - 165 - 171 - HR down to 80 after 5min

Felt fast, had to focus on not running too fast. Only the last 2 were a little hard. Felt some soreness in lower calfs. Effort was 80-85% compared to 90% in the 1st cycle, and times were a bit faster.

Day 4 - Rest (everything ok)

Day 5 - 1h30 @ 5:25-5:30 pace on treadmill (still raining all the time here...)

Felt very comfortable. A bit of stiffness in lower left calf. 60% effort.

[TheEd]

focus on leg recovery and take a day off tomorrow

Tuesday session is fine but Wednesday recovery

please provide feedback

the tightness of the calf muscle can lead towards shinsplints, so make sure to focus on lower leg recovery

once the 1000's are done it is all about recovery

then next cycle u can worry about being consistent in the supplementary runs

hope this helps

TheEd

[rook]

Ok Ed, so I should still do the 30min easy today (Day 6)? Then take tomorrow off instead of the 10k, back on the schedule Tuesday and focus on recovery during the 30min easy on Wednesday. Correct?

It's only a little soreness but I'm taking note of it because I know I'm prone to injuries in the lower legs (had achilles tendonitis and shin splints a few times already). It's better to be safe then sorry and I want to focus on staying healthy this season so a day off sounds like a good decision.

I rarely feel any soreness in my quads or hamstrings during training. Maybe because they stay in better shape from the downhill skiing during winter, and the lower legs need more time to adapt to lots of training.

Thanks for the advice.

[TheEd]

yes, recovery is important and we can focus on further consistency after moving with caution through the rest of the week

TheEd

[rook]

Day 6: 30min @ 5:50 pace (felt good - 40% effort)

Day 7: Rest - legs feel ok

Day 8: 6x1k in 4:00-4:05 R60

4:01 - 163 avg HR - 174 max HR - 125 HR during rest
4:00 - 165 - 174 - 110
3:57 - 164 - 173 - 115
3:59 - 165 - 173 - 115
4:00 - 164 - 172 - 115
3:55 - 165 - 173 - HR down to 80 after 3min

I was feeling pretty sluggish before this training, but I did a good 20min warm up with accelerations and felt ready after that. The workout was not very intense at about 80% effort. I felt faster and was holding myself back to run them in about 4min.

Day 9: 30min @ 5:45 on treadmill (felt good - 40% effort)

Day 10: 60min @ 5:25 pace (comfortable - 55% effort)

Day 11: Rest

Everything seems ok with my legs now. I think it was only a bit of muscle soreness from the smaller muscles that I don't use as much during winter.

What effort/time should I do for the 5K paced run tomorrow? I feel I could do close to 20min but I don't know if I should push myself at this time. I have my first 10K race in a week and then a 5K race in 3 weeks.

[TheEd]

apologies, have been away with duties at the Copenhagen Marathon

what did you decide in the end?

back to normal now

TheEd

[rook]

No problem Ed, I hope everything went well with the Marathon.

I was on a trip for our long weekend so the training was a bit more difficult.

Day 12 - 5k in 20:35

Lap - time - avg HR - max HR
1 - 1:39 - 154 - 168
2 - 1:40 - 170 - 173
3 - 1:41 - 171 - 174
4 - 1:42 - 172 - 174
5 - 1:39 - 174 - 175
6 - 1:41 - 173 - 174
7 - 1:40 - 174 - 176
8 - 1:38 - 176 - 177
9 - 1:39 - 176 - 177
10 - 1:40 - 176 - 177
11 - 1:38 - 176 - 177
12 - 1:38 - 176 - 177
13 - 0:40 - 176 - 177 (170m to complete 5k on GPS)

The paced run was hard. I think that all the traveling and eating made me sluggish. I felt slow and low on energy.

Day 13 - Could not find time for the 1Hr run, but walked many km that day. Decided to do that run on Day 14 instead and skip the 30min run.

Day 14 - 60min @ 5:35 pace (felt ok - 55% effort)

[TheEd]

let me know how the week goes and hopefully it all falls into place

TheEd