10K Training Program Question

[TheEd]

you certainly know how to punish yourself ;-)

try to be easy on yourself before the trial so you can give yourself something to work on

laters

TheEd

[Hyperspace]

TheEd,

Sluggish day indeed today, paying for y/days indulgence.

Rested today, no run club this due to some domestic issues.

Bike to work tomorrow and maybe a light, easy 4miler at lunch. On this basis postponing the 4k time trial makes sense for Thursday or even Friday. Will see how goes,

Thanks for you support,

Cheers,

D

[TheEd]

know you are allowed to learn from your past experiences



here's hoping you recover without any backlash

onwards and forwards

TheEd

[Hyperspace]

Tues:
Surf conditions were superb so took afternoon off work and got in at 2pm. As a w/up b4 leaving work to go, easy/medium paced 4 miler with work colleagues. Also biked to work as well. Was a steady session in the water, lots of paddling, good for shoulders, got out at 5:15pm. Over 3 hours, but as I said it was steady. Big day for exercise.

Wed:
Not so steady all day. Kept head. V.busy at work as well...away with fairies for most of it after y/days efforts. Felt tired but strangely OK.

Thurs:
Not enough sleep last night led to feeling un-recovered this morn but in contention, quickly reminded me what state I was getting into late last year. Learning mind check. Bike to work - OK. Lunchtime run supposed to be an Easy 3.5 miler, but struggled to keep Hrate down and keep up with colleagues. Must be some fatigue kicking in.

Put two bursts in to catch up with them - made it more like a medium session. Felt a little stretched but in control and felt some benefit from opening up a bit, might be good for Sat's 4km time trial.

I have felt with the running last week or so that I 'm starting to get stuck in a rut, as if I need speed work, hence the 4km time trial I suppose.

Early night tonight.

Fri (tomorrow) - No run, hit gym for stretch and some upper body and core work.

Sat AM: 2Km w/up, 4Km time trial, 4Km easy w/down.

Away on work all next week. There's plenty of surf at destination, will get some short runs in here and there and may be a paced run in response to Sat's time trial and my general recovery from this little spell of near over-indulgence!

Apologies for large download...

Thanks for listening, or reading for that matter!

D

[TheEd]

Hi D .. you must accept that you lose form and 'speed'

if you keep looking for it you will push yourself into a deep trough

you must give yourself recovery after a day's surfing

don't look for form when you out running, accept that there is none there and then develop your routine to achieve a little form

the 4k time-trial is purely aimed at giving you a starting point

so you can build on that from there

Cheers

TheEd
ps.. give yourself credit for reading into how you feel and monitoring your fatigue, you will be able to build on it but you must not create negative energy by thinking you are not in shape, simply accept you are not and work 'slowly' to get into a steady routine - consistency is the key

[Hyperspace]

Hi TheEd,

Thanks for your last post and support - got the message.

Fri@13:00

30 mins core, 15 mins upper body weights. Were feeling stretched & tired but forced myself to do the above as away from gym next week. Worked out OK. Had a few beers last night to help unwind. Did the trick, felt like I deserved them after a hard week training and work. Sleep by midnight, slept best all week.


Sat@09:00

Woke at 7:30 a little sore from y/day but up for the time trial. Upper body and core little stiff but felt that the run would be a good recovery trigger.

Weather rainy, 2.5km jog to start. Stretched and got off with wind behind, 10-12mph:

1st Km: Felt OK, stayed steady, gd technique
2nd: At the turn back to start, time: 9:15 or so
3rd: Head wind hard, Hrate stuck at 162, put head down and dug.
4th: Legs weighing up, kept technique gd, a little belly burn.

Time: 18:28
Avg Hrate approx 160bpm (Hard range)

Very please with this considering, didn't expect a time, just wanted to find the right effort - achieved! Success! Can feel there's a lot more to come with right recovery and conditions, even at mo. Rest up now for rest of today. 400+ miles driving tomorrow, might hit a very easy going surf tomorrow afternoon.

Might take Monday off and aim for 1st run of week on Tues early morn, a 4-5 miler easy. I have re-calc'd my easy zone and I have been putting the easy's in at too high Hrate, so going to concentrate on not breaking this upper limit. I know from before this will improve my stamina and speed as things progress.

If you have further guidance from here look forward to hearing from you soon,

Cheers,

D

[TheEd]

good stuff D

with age taking into consideration, the beginning will become more difficult but once you get over the hump you should find things smoother as long as you treat the body with kindness and give it rest when it needs

Cheers and enjoy

TheEd
ps.. are you attempting 2000's next week?

[Hyperspace]

TheEd,

Arrived at destination, clear drive - surf was poor so decided not to get wet and rest instead.

I havn't got my training folder with me - can you remind of the drill for the 2000's...when do you recommend I have a stab at these?

Was planning an easy 4-5 miler on Tues - what about Wed or Thursday for the 2000's?

Cheers,

D

[TheEd]

the 2000's are normally 5 x 2k Rest 90 seconds

I would recommend 3 to 4 for the first time out and would also recommend and easier run on Tuesday so you c an get into Thursday's session feeling refreshed

will give target times on Tuesday

Cheers

TheEd

[Hyperspace]

TheEd,

Run report:

7am: 6.6km's, undulating coastal road/pathway.
Effort: Walked/run to keep Hrate down to 127 Avg.

Felt heavy on feet. Been eating more than normal since being away from Sunday. Didn't really get going because of the hills. Needed a longer run to get flow going.

Feel like I need to run tomorrow to just to keep momentum up as being away from routine makes me feel like I'm loosing sharpness. Have found a canal to do the 2k's on Thurs. Might do another 4 miles easy tomorrow morn along canal to check out as prep and to keep momentum up, would you advise otherwise?

Cheers,

D