Here we go Again : 10k & 21k Training

[dmw9255]

TheEd,

Happy New Year, hope you had a good festive period......

I Went a little awal through december, too much alcohol and enjoyment, now back on the prescribed running, my target time is completely un-achievable now, due to missing so much training....so here goes to just doing my first 21k and getting a time I will be happy with...... currently going through week 1 of the off training.... will report back as I start the build up training....

Feeling good so far....

Now over the break up, and looking forward to running as much as I can this year....

All the best.

Dean.

[TheEd]

enjoy welcome back Dean .. you not the only one in the same boat

till your further feedback

TheEd
ps.. all the season and new year greetings to you

[dmw9255]

TheEd,

I am just nearing the end of the "Off Training" and will be starting the build up training....

The final session of the off training will be Monday, the first Day of the Build up will be Tuesday, this means four 60 minute sessions from Monday to Thursday, is this correct??

Cheers.

Dean.

[dmw9255]

First week of the build up period completed....so far so good.....

I completed day 8 of the cycle today....

I have a half marathon scheduled for the 6th March, this is planned on being a training race for the main run on March 27th....

Dean.

[TheEd]

Hi D .. how you finding the 1hr runs?

TheEd

[dmw9255]

The 1 hour runs feel like a breeze....they feel a lot better than I remember doing them last time round.....

I thoroughly enjoyed the 75 minute run at the weekend, and currently no signs of the groin niggle I had last year.... seems that the drink and socialising through November and December was thoroughly required...hahaha

I am looking forward to the fartlek on Thursday....and really looking forward to the 2k intervals in a couple of weeks...

Dean.

[TheEd]

excellent make sure to keep your body balanced .. if you feel your legs tightening up around the hip area make sure to do little maintenance stretching

you will be carrying the 1hr runs into the 10km program when you start again, the 1hr replaces the 30 to 40 minutes easy, so it is important for you to learn the value of the 1hr recovery runs

TheEd

[dmw9255]

Hi TheEd,

Hope you had a good day.....

Completed the fartlek today, felt good, and also very relaxed....completed at 12.6km/h (4:45/km) and 9km/h....

Legs are ready for the days rest tomorrow....

I plan on doing the rolling hills on Saturday, then a 75 minute run on Sunday, resting Monday (flying to Beirut) then doing the 1 hour runs from Tuesday....seem sensible??

Dean.

[TheEd]

are you coping with this quite comfortably then?

If so then everything is sensible but do make sure to keep the bodywork maintained while the engine works overtime

TheEd

[dmw9255]

TheEd,

Everything is feeling good so far, the runs are feeling more relaxed and less effort than last year, the legs are starting to feel a little tired from this week, but otherwise all is good....Looking forward to the days rest tomorrow and roll on the weekend runs..... I will be looking after myself in Beirut, and hopefully when I return in early march, I will be ready for my first 21k race....

I was probably a little hasty last year, this year I do not really have any targets other than to enjoy my running, and hopefully breaking the 40min 10k barrier.....but no rush for this, will let it happen naturally.

I think the dogs have felt the runs more than me this week, they completed the 1 hour runs with me....slept quite a lot since....decided to let them have a rest today.....

Dean.