Journey to sub 33k...

[TheEd]

I'll start from the bottom .. when you have a niggle do not test it to see whether it is recovering

if you are able to do your sessions without any 'niggle' then this is always a good sign .. don't look for trouble as I am sure we can always find it

we would like to do more about form and the correct arm carriage, and hopefully over the next couple of months we can get to serve this need

you are moving on the right 'tract' by the back & forth arm movement

better form = faster pace

not sure what your 400m session per 400m time was from the feedback

all good though from your feedback

TheEd

[skeldol]

Thanks for the tips. I've dropped the stretch & exercise that was aggrevating the knee.

Fartlek went well. I kept the HR at low 160s for the 30 min run. Ran about 3:45 for the quick minutes.

Today I went for a 10k PB on the track. I was targetting 38:20 but ended-up with 38:26, I'm putting the six seconds down to a sore throat.... A new PB & almost a minute quicker than previous.

LAP PACE MAX HR
1 03:46 166
2 03:47 171
3 03:51 174
4 03:51 179
5 03:50 180
6 03:50 182
7 03:53 184
8 03:56 185
9 03:54 186
10 03:48 186

Average cadence was 160. I think I need to use easier runs to improve this.

You can probably see from the data that I cracked on lap 7. I thought I'd be lucky to average 3:53 at this point so when I saw 3:51 average on lap 10 I felt very motivated and hence the quicker last lap.

Pleased with performance from cycle 1. I think I'd benefit from the recovery runs but I'm going to stick to every other day until I see an improvement in the knee.

For the 5*2k intervals next week I'm thinking of increasing the pace to 3:45 to 3:50.

The knee was grumpling a little towards the end of the today's run (feels fine know) so as the next two days are recovery runs I'm not running either. Next run is the 60-70minute easy distance.

Thanks
Leon

[TheEd]

Leon, firstly congrats .. then, rather focus on getting your knee sorted out so you are well, before jumping in to doing the next cycle

TheEd

[skeldol]

Don't launch into cycle 2?? Gutted! I was looking forwrd to cycle 2. But I guess you are right. I did what was meant to be the gentle 70 mins on Tuesday & stupidly tried to up my cadence to 180 using a metronome. I upped my cadence but by 11k (of 13) I was exhausted & my knee started to tighten up.

So for the next one or two weeks I'll keep the number of runs down to 2 or 3 a week with a day speed work on the track & the other 1 or 2 being easy 5k focusing on 170 cadence.

I'll check back in when the knee is well.

Cheers
Leon

[TheEd]

Leon, I think it best if you keep it simple, no cadence counting but look to run relaxed and in full control

what exercises are you currently doing to assist the knee

regards

TheEd

[skeldol]

OK.

I'm doing step-ups, glute bridge, glute pull-out, hamstring bridge.

But I dropped the step-ups because I think its the tendon the VMO attaches to that is damaged & the step-up exercise was aggravating it a little.

[skeldol]

So went to see a new physio. She's changed around my after run stretches & exercises & given me some daily stretches to do. The result is the knee has reduced to an occasional tightness but no pain. She's asked me to get to full training as soon as I can so she can she see how the knee responds.

With that in mind i've started a cycle this week. Planning on 5 sessions this week, 6 next. Looks like if I stick to a 140 BPM on the easy runs this will mean round 48k a week which seems low enough (when I caused the knee problem I was doing high 60s to low 70s).

Over the last couple of weeks i realized gps was useless on the track & all my previous figures were meaningless. I'm now timing 400m laps. Current 5k TT is 18:36 which I'm using to calculate:
2k @ 4:50
1k @ 4:40
400m @ 4:30

I did my first park run this weekend & got 18:54. I was aiming for 18:45 but went with too slow a pace on the first 3k & I couldn't make it up at the end.


I have my first 10k race (Winsford) scheduled for 4/10, 3 cycles away. Between now and then I plan to do the following on my race days:
cycle1 -another park run.
cycle2 -see how fast i can run the winsford circuit.
cycle3 -Winsford 10k. Hoping for a sub 39.

[TheEd]

Hi skeldol, if you able to run injury / niggle free then that is great

don't calculate the weekly mileage as our programs are progressive and you should pick up mileage naturally as you develop

you more than welcome to do a 2 to 3 week Build Up if you feel you will benefit more from that (do discuss)

http://www.time-to-run.com/training/10k/buildup.htm

over to you

TheEd

[skeldol]

Thanks TheEd. I'm going to start the cycle in earnest, its been over 6 months since I've been able to train & I am keen, especially as I have my first 10k in 2 months & I really want to break 39.

I missed Monday's training this week as I didn't want to kick off on 6 days in the first week. Next week 6 days.

Tuesday I ran 12k @ 149BPM
Wednesday I ran 5k @ 141BPM
on both of these runs I focussed on increasing cadence which I did (I seem to settle @ 178 now) but it left me with some muscle soreness towards top of quads for todays session (these muscles not used at lower revs I guess?)

so today i figure to equal my previous 2k intvls pb av pace of 3:49 & focus on candece. well either the cadence or the muscle soreness lead to a 3:51.5, the session destroyed me! given i've run 2 5ks @ 3:44 & 3:47 pace in the last 2 weeks I really was surprised by this. Splits are:
LAP-----PACE-------MAX HR---AVG CADENCE
LAP1----00:03:45---180------180.4
LAP2----00:03:49---185------175.2
LAP3----00:03:53---186------172
LAP4----00:03:54---186------169.6
LAP5----00:03:57---185------169.2

I've decided not to focus on cadence for the 1k & 2k intervals & 5k runs, they are too intense as it is. I got some video of myself whilst running today. I'll check for overstriding & picking-up rear leg, both were poor last time I videod myself.

positive thing from today was no knee soreness

off on holiday to Scotland. I'll stick to the plan whilst away & post when I get back. Fingers crossed tuesday's intervals are more successful.

[TheEd]

Hi skeldol,do consider dropping the focus on cadence and run according to comfort, focusing on form relating to arm carriage for now

over emphasizing cadence could be having a negative on your running

look to keep things as simple as possible

TheEd
ps.. have a good weekend and Tuesday session to boot