Here we go again...

[TheEd]

focus entirely on getting rid of the calf problems

cut you runs into 10 minute segments

that means run 10 mins, stop and stretch for 1 or 2 minutes

if it is a 40 minute run then break it down with 3 stretch stops

hope all goes well

TheEd
ps.. also check your shoes are still OK

[muralhape]

Hey Ed,

First of all, thanks with thr support on my soreness, but that its not a big deal coach, we usually do this (20km walking with all the gear) two times a year in the army, and everytime is the same, 2 - 3 days with pain in the calves and/or hamstrings, due to the curse (hills)... today I'm almost 100%, but the session was the toughest ever! the legs were too heavy yet!! :mmm:

But in the end I got it and was glad that I could make the workout despite everything and could still getting a little faster.

6 x 1 k R 90

Lap Pace
1 4.22
2 4.19
3 4.25
4 4.23
5 4.19
6 4.21

Best regards coach,

FL

:mrburns:

[muralhape]

hey Ed,

felt the legs too (!) heavy yet! so I've cut the easy run to 37 min only

distance time pace
6.2k 37 5.58

now I'm gonna just take a completely rest until the session on Tuesday, maybe a light stretching on Monday should help?

great wkd to you Ed!

regards,

FL

[TheEd]

any improvement

TheEd

[muralhape]

hey Coach!

Yeah, the improvements are coming with the time as I know they should come! Last week despite the hard physical training in the Army the 1k session come little faster than the last one, I guess you could see that. But today .:wow:.. yeah! I can say that I'm really with a better shape ! Here is the result:

10 x 400m R60

Set time
1 85
2 87
3 89
4 87
5 88
6 91
7 92
8 87
9 93
10 91

Before start the cycles with you Ed I used to do 8 x 400 resting 90s, so now seeing that I'm able to do with just 60s and faster make me really happy!

At night I'm flying home, gonna visit my parents and back home on Sunday, the next two sessions silk be there, 4.000km from here and a weather completely different too warmer, but won't be a problem, I should run in the early morning.

Back to you Ed, any thoughts will be welcomed :tourist:

best regards,

FL

:mrburns:

[muralhape]

Hey Ed,

I'm not sure if you are following me here but as I've told you I'm at my parents home, 4.000km away from my houset. I had an awesome session today, feeling really faster but felt the impact of the weather ( high humidity and warmer), even so, I made it!

1500 related pace

Distance Time Rest
0.4k 72 120
0.3k 49 120
0.2k 31 180

0.4k 69 120
0.3k 54 120
0.2k 34 -

I don't know if I'll be able to do the workout on Saturday Ed, just have two more days here and gonna have some celebrations

If I couldn't, just start the cycle again on Tuesday.

regards coach,

FL

:mrburns:

[TheEd]

always good to have a fast run at the end of the cycle, however if you can't make it, then continue with the new cycle next week

enjoy

TheEd

:jive:

[muralhape]

Hey Ed,

So, I could made the TT. It was a real challenge, last night got out with a couple friends so went late to bed and needed to wake up at 5am to help my dad. I've run at 6.30am, humidity too high here it was difficult to breath, as the air was heavy, I suppose that happens because I'm not acclimated. Well tomorrow I'm backing home and the things will fit better again. Here is the result:

Distance Time Pace
1.5k 5.20 3.33

I'm really happy Ed, took off 10s from last 1.5k run.... The main problem that i faced today was that after I've sprinted the fist 100m I was still very fast and needed to control and maintain a pace that I could sustain for all the test. ( I was running as the 1500 related paced session).

So... that's it coach, I'm glad I could make it and even get a little faster....

Good wkd Ed.

Regards,

FL

[TheEd]

now to train to prepare for the next level

have you got the cycle 'sorted' ?

TheEd

[muralhape]

Sorry Ed, didn't get it...

the cycle was:

Day 1 1h easy run

Day 3 6 x 1k

Day 5 1h Easy Run

Day 8 10 x 400m

Day 10 1500 related pace 2 x (400 m, 300m , 200m)


Any changes or I can do the easy run tomorrow?

Best Regards,

FL

:mrburns:


Edit: I've did the easy run today Ed, 10.8k in 60min Pace 5:33. Back to you! Cheers!