Sub 20 min 5k, 3 runs a week

[TheEd]

nice going .. now you can have it easy till the weekend

your aim is to get to a sub 20 minute 5k, right?

you still off that target and we may as well get you rolling towards that

take things easy.. give yourself decent recovery

and we chat towards the end of the week

TheEd

[GavMoon]

Hey TheEd,

Sorry I've been quiet - I'll have to take it easy for a few weeks I'm afraid.. that glute tightness has become a strain. I think the squats were the cause, and then the fast run last Tuesday aggravated it. It was getting better - I could walk pain free last Friday - but over the weekend I twinged it again at home somehow and walking is still painful. Quite frustrating!

This is the same as I had in April 2010 and late 2009 so I have a good idea how to 'treat' it.. I'll get back into walking, light running, etc. and will get back in touch when I'm a bit more capable.

Cheers,
Gavin

[TheEd]

all a learning process .. hope you recover soon

the balance of avoiding squats etc near to the quality running sessions is in finding the correct balance

TheEd

[GavMoon]

Hi again The Ed,
Yes all about learning the hard way in my case ;-)

I saw a physio this week and it's the L5 that I strained. Apparently common if someone squats too low. There is still some residual pain when walking so I don't think I'll be running before next year. Bit of a pain but hopefully will know for next time. Just hope all the good training doesn't get wiped out in the meantime! I'll see if I can get out on the bike / into the pool to stay active (and sane).

Cheers,
Gavin

[TheEd]

pool would be best .. bike could add further strain

2012 should be good

TheEd

[GavMoon]

Hi TheEd,
Been a while.... The back issue was sorted by a chiro late last year, after a year of not really getting it fixed with physios. I've been running on and off for 8 months now, couple of interruptions along the way but consistent since May now. The aim is still the same. Can we pick up this thread again? (I'm quite pleased to see it hasn't been deleted!)

If it's all good to continue, let me know what you need to know and we can go from there.
Cheers,
Gavin :jester:

[TheEd]

nice to hear you 'fixed' are you able to tell me what the problem was and how the chiro 'sorted it out', please?

what plans do you have going forward and where are you with your fitness currently

if you want to, you can consider a 4k time-trial to ascertain where you are now and how to go forward

TheEd

[GavMoon]

Good to hear from you The Ed.
According to the physio, the back issue was a "dysfunction" or "niggle" around L5/SI-joint. I had never seen a chiro before and was sceptical, but to his credit I was running free again within days, without the fear of running too hard and aggravating it again. According to the chiro, the left side of the hip has a tendency to twist to the posterior side and needs realigning from time to time. My only complaint is that they want me to go back every month, but I'll be trying to stretch out the time between appointments :laugh:

As for the form, I feel good.
- Did my first 5k race in mid-June to get a marker down and clocked 21m12. Far better than expectations (was aiming for sub 22).
- The easy/long runs are trickling up towards the hour, last Sunday was just over 10k at a 5m20/km pace.
- I was on hols for 3 weeks in June/July so no running but quite a lot of walking and a few ocean swims.
- Recent speed sessions: Tempo intervals last week with 2x10m at 4m30 pace (felt fine). And yesterday speed intervals 5x1km at 3m50-3m55 pace with 2 mins rest. That felt pretty hard, was aiming for 4m00 pace but went quicker.
- Have been doing some crossfit and enjoying the intensity.

Only other relevant detail is that I'm doing another 5k race next Saturday (10th Aug) so short term goal is to prepare for that. I'm tending to run Sun/Tue/Thu so if you reply within 12 hours you can let me know what I should do tomorrow

Thanks,
Gavin

[GavMoon]

Ok so maybe 2 replies in 1 day was a bit optimistic.. :duh:

I just did Thursday's run: 5km tempo run at 4m20/km pace for a time of 21m42s. Total distance with warm up etc was 8.6km. Felt pretty good, despite still feeling a tad stiff from Tuesday's intervals. In control and breathing at 3 strides per inhalation, 3 per exhalation. Looking forward to a bit of rest now.

Encouraging that that was only 6s/km off my last race pace? Also - 10 days before the previous race I did a 6km tempo run at 4m30/km pace and that was hard work. Nothing like today.

I'm not sure whether I should aim for sub 20 at the race on Saturday or if I'm too far away still?

So what is the plan for the next week until the race? I'd think a long easy run on Sunday, maybe similar to last week or a bit less. A short sharp speed session on Tuesday such as the Mona fartlek and something easy on the Thursday before the race? Looking forward to instructions.
Cheers,
Gavin

[TheEd]

Hi there, hopefully there is a way to maintain the balance via stretching .. for instance the ITB stretch can be used quite effectively

would you like to start up next week with Day 1 being on Tuesday next week and look to start on a revised sub 40 minute 10km program

Thursday could be the 2k session and we could look at starting up with 4 x 2k @ 4.15 to 4.20 per k (8.30 to 8.40)

then from this session we can buld on from the feedback

cheers

TheEd