Here we go Again : 10k & 21k Training

[dmw9255]

Hi TheEd,

Hope things are well. Seems a very long time since I was on the forums....

I am now back up and running again. I had to rest the knee for pretty much 4 months, and started running again 8 weeks ago.

I completed my first serious 10km race today and got another PB of 41:22 wich is 1m2s faster than my previous fastest 10k.

Not sure why I am so much faster when I come back from injury.... Any ideas??

Dean.

[TheEd]

nice going Dean .. the PB running can come down to better experience and your body absorbing the training better after the layoff

when first starting out the body has to go through a great deal of adaptation

nice to see you back

TheEd

[dmw9255]

Right on cue, I pulled my groin playing football, when will I learn ???? :mmm:

[TheEd]

tut tut .. hope you recover well

:tourist:

TheEd

[dmw9255]

back into the running again, also got a calf niggle, but got that sorted now. It seems foam rollers are the way forward for my calfs. Need to do something to stop the groin niggling after football :please:

Completed the first race of the cross country season in Liverpool this morning. So muddy and dirty, it was great. Feel absolutely wasted. Averaged 4:10/km (8km), so reasonably happy with the effort and my position of 36. I was placed 6 in my club.

Dean.

[TheEd]

looks as though you truly enjoying yourself

make sure to be careful a few days after cross country races as they can be taxing on the system

cheers

TheEd

[dmw9255]

Raced in the XC league again this week. More hilly and muddy than last week, which I didn't think was possible.

Legs are a little tired this week, so will be maintaining and looking after them

I am finding I run better (more relaxed and comfortable) in XC spikes than standard running trainers and suspect this is due to not having heels on the spikes and running flat footed. Considering trying to change my running technique to eliminate heel strking. Any comments??

Dean.

[dmw9255]

one of the best ways to improve technique is to improve fitness

problems are related to fatigue which is closely related to overuse

once fitness is improved technique improves

though there are things to look out for .. will need to create an image and then discuss good form

another one for the ToDo list

TheEd

Cheers TheEd. Looks like I still have a long journey ahead of me

Not sure why this thread disapeared.

Dean.

[TheEd]

may have disappeared as we had a server hiccup yesterday

Cheers

TheEd

[dmw9255]

Hi TheEd,

Hope all is good??

I have finally got over most of my running related niggles. I completed a 10k last Sunday with no disciplined training and reduced my PB down to 40:46 in unfavourable conditions and without pushing too hard as I knew I was on to a loser with going sub 40.

I am looking to add some structure to my running, and would like to know if you could fit anything in around my summer race calendar for a 10k in September.

I have a very busy fell race schedule coming up, and would like to complete as many of these as possible and still add some structure if possible?

I have also added leg and core strength to my unstructured routine and would like to keep this, as I feel that this has helped with reducing niggles and injuries in my groin.

I can post my schedule if you think you can help?

Best Regards.

Dean.