Sub 45 Minute 10K Training

[dmw9255]

Easy runs done this morning either side of upper body strength training. Good old english weather, I am now soaked to the bone......(mental note to use treadmills when weather is not so good).

Easy run 1 : 32m30s, 5.35km @ 6.04/km. HR average 135, max 147.

Easy run 2 : 30m, 5km @ 5.56/km. HR average 147, max 160.

Heart rate slightly higher for second run, this was done immediately after the gym session, so probably explains the higher heart rate......

Will probably have a day off tomorrow, unless I can find somewhere to run in the evening.....and then the dreaded 4 x 2k on the treadmill......

Best Regards.

Dean.

[TheEd]

4 x 2k is fun, you still have 5 x 2k to aspire to

cheers

TheEd

[dmw9255]

May try the 5 x 2k in the next cycle.....4 x 2k @ 4:25/km should be a doddle, its the treadmill I don't like......I expect it to be fun this cycle.......

Regards.

Dean.

[dmw9255]

Managed to get a flight home tonight, so will be avoiding the treadmill in the morning. 4 x 2k in the UK here I come.......

Dean.

[dmw9255]

4 x 2k completed this morning, definately easier on paths and road than on the treadmill.

1st 2k - 8m 23, HR Ave 168, HR Max 175. Recovery - 90s, HR min 123.
2nd 2k - 8m 32, HR 171 / 180. Recovery - 90s HR min 130.
3rd 2k - 8m 32, HR 173 / 181. Recovery - 90s HR min 134.
4th 2k - 8m 22, HR 177 / 185. Recovery - 90s HR min 136.

1km warm up and cooldown.

Felt comfortable, may be ready to up to 5 x 2k for next cycle.......

[EDIT]Just compared to my previous two attempts at this, and today's effort is greatly improved.....running the final 2k at 30s/km quicker and with an average HR 11 beats lower. [end edit]

I am very pleased with the recent progress. Roll on the long run at the weekend....

Best Regards.

Dean.

[TheEd]

nice to hear Dean .. always great when there is progress

enjoy

TheEd

[dmw9255]

It certainly is, especially with struggling so badly with the last two cycles with the 2k sessions. I still can't believe I ran the final 2k 70 seconds quicker than last time round, and with less effort.

Can't wait for the 6 x 1k session next Tuesday........

Regards.

Dean.

[dmw9255]

Completed my long run this morning :

88 minutes - 13.3km @ 6:31 /km, HR 133 / 148 (ave / max).

Everything was comfortable until the hour mark when the kness started feeling stiff (this genaraly starts at around 45 minutes and I put it down to not usually running over 45 minutes very often), and then at 70 minutes the right groin started niggling......nothing now, will monitor over the weekend before the 1k sessions on Tuesday.

In the past I have suffered two long lay-offs (6 months each) from sport due to groin injuries, is there any specific stretching / strengthening I should be looking at for this??

Best Regards.

Dean.

[TheEd]

please let me know how things are going however the aches and pains are related to a solid period of training

maintenance of the car's body and engine are important

one of the things you can do to avoid further aggravating the groin is to change of sportswear immediately after exercising

hope it all clears without problems

TheEd

[dmw9255]

TheEd (or should it be Coach).....

The knees I am not worried about, but the groin is a different matter, the pain was a warning sign, not just a niggle......I won't let it stop the training, just don't want it to go completely, as it has in the past and have to spend time on the physio's table again......especially as I am enjoying the training sessions now.

Had a few too many beers yesterday afternoon, and feeling a little worse for it this morning, once the alcohol is out of my system, I will do a very easy run with the dogs and report back how everything is........got more aches now than I had yesterday after the run, but this is definately self inflicted.......

The body will have to get used to the long runs, as I aim to complete the Liverpool half marathon next march, but we can leave that until after my main target run in October......

I have signed up for the City of Salford 10K which is two weeks from today, so we can chart my progress since starting the cycles, I expect to achieve my first target of going sub 45 minutes. It is too soon to hit my second target of sub 42 minutes, that will come with time, and maybe in October......

Enjoy the weekend.....

Dean.