10k progression running 3-4 times a week

[Punkthor]

Aug 8th: 60 min easy @ 6.20/km

Aug 9th: 30 min easy @ 5.29/km. Avg HR: 141

Aug 10th: Rest

Aug 11th: 4x2k with 90 sec rest.

Lap 1: 2 km @ 4.32/km. Avg. HR: 159. Max HR: 172

90 sec rest. HR drop to 114.

Lap 2: 2 km @ 4.32/km. Avg. HR: 166. Max HR: 172

90 sec rest. HR drop to 128.

Lap 3: 2 km @ 4.33/km. Avg. HR: 168. Max HR: 174

90 sec rest. HR drop to 132.

Lap 4: 2 km @ 4.32/km. Avg. HR: 168. Max HR: 174

[TheEd]

looks like you coming back

nice

have a grand weekend

TheEd

[Punkthor]

Thanks Ed! Have a great weekend yourself!

[Punkthor]

Hi, TheED!

I would appreciate your view and input on the following: Lately, as you have seen, I`ve been complaining about not feeling to well and that something`s off. It has been especially evident by observing heart rate during easy workouts. Very often lately HR has been higher than usual (about 10 beats) during easy running, which have forced me to go a lot slower than normal. I came across an article on overtraining in non-elite athletes and recognised many of the symptoms. First of all my resting HR (measured in bed in the morning) won`t dip much below 60 when I would expect it to be around 52-54 considered my fitness at the moment. I have also slept poorly the last 1,5 months. I break a sweat from doing hardly anything and have slight heart palpitations. I have an appointment at the doctor in a few weeks, just to have a general check and will tell her about it, but I would like to hear what you think, given your experience.

The reason I suspect maybe I`m slightly overtrained is that I have hit absolutely every run on the plan, which means only a couple of days of complete rest during a cycle. Coupled with kids, family, work etc. it would kinda make sense. Again what do you think I should do? Take a couple of days off, a week off? Do only very easy runs? Monitor HR?

I`m supposed to do the 6x1k today btw.

Thanks!

[TheEd]

Hi Thor, I am not sure how much stress you are under currently, however I would recommend going for a check-up, that is the quickest way to assess what exactly is happening at the moment.

Check blood pressure
Iron Levels
hopefully from the blood taken they are able to check that you not carrying any infection

and a general once over to see if their is anything physically wrong that you may not be picking up

do easy running for now

here's hoping the above is easy to do

regards TheEd

[Punkthor]

Thanks for your reply. Got an appointment wiith the doctor in 3 weeks and will definitely have them check everything. The thing is, I really feel fine when not working out, although a little tired.

As you say, I`ll do easy runs and monitor resting heart rate. If it goes down anytime soon, I`ll do the 6x1k.

Thanks!

[Punkthor]

Aug 13th: Long run 85 mins @ 6.45/km. Avg. HR: 139

Aug 14-16th: 30 min easy

Aug 17th: 6x1k with 60 sec rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6. I decided to try the 6x1k today and it felt pretty good. Hard but fully controlled.

Lap 1: 1k @ 4.21/km. Avg. HR: 153. Max HR: 164

60 sec rest. HR drop to 121.


Lap 2: 1k @ 4.24/km. Avg. HR: 157. Max HR: 164

60 sec rest. HR drop to 121.


Lap 3: 1k @ 4.21/km. Avg. HR: 163. Max HR: 172

60 sec rest. HR drop to 130.


Lap 4: 1k @ 4.23/km. Avg. HR: 162. Max HR: 168

60 sec rest. HR drop to 129.


Lap 5: 1k @ 4.23/km. Avg. HR: 164. Max HR: 170

60 sec rest. HR drop to 134.


Lap 6: 1k @ 4.23/km. Avg. HR: 162. Max HR: 167.

[TheEd]

you feeling slightly better

steady as we go

TheEd

[Punkthor]

Aug 18th-20th: Rest. Attending a wedding among other things ruled out the the two days of easy running.

Aug 21st: Paced 5k @ 4.27/k. Avg. HR: 168. Max HR: 177. Total time of 22:13.

I got carried away and ran this 5k too fast, but on the positive side I broke my old 5k record by 1 min and 13 seconds

[Punkthor]

Aug 22nd: 45 min easy

Aug 23rd: 30 min easy

Aug 24th: 3x5 min @ 10k pace w/ 1 min easy in between

Lap 1: 5 min @ 4.31/km. Avg HR: 152. Max HR: 164

Easy 1 min. HR drop to 137

Lap 2: 5 min @ 4.28/km Avg. HR: 159. Max HR: 165

Easy 1 min. HR drop to 148

Lap 3: 5 min @ 4.33/km Avg: HR: 158. Max HR: 164