26-10-2011, 01:40 PM
Hi TheEd
My over enthusiastic 5x2k pace has caught up with me.
As you suggested, my pace was too quick and my legs have not recovered properly. My legs have felt heavy for about five days now and I might be bordering on overtraining ââ¬â clearly an important lesson about patience and small gentle increasing of intensity.
What is the best way to go from here? Obviously rest and recovery is advisable and I am happy to take a cautious approach. My plan is to rest tomorrow (day 9), run a very slow recovery run on Thursday (day 10) and then rest on Friday (day 11).
Then if my legs recovery presumably I can carry on (cautiously) with the programme. If they have not recovered perhaps I should switch to the recovery phase?
(Hopefully I am being overly cautious but still) a valuable lesson that I will hopefully learn!
Mark
P.S. I will try and include a summary of my runs to date below to give you a fuller picture of my training. It is my first race cycle followed by my current race cycle. Hopefully it will appear in a readable format.
Activity Name Pace Avg HR Pace Avg HR
2nd easy 30 recovery 05:23 138
1st easy 30-60 recovery 05:18 140
10K race 03:45 170
rest (day 18) / / / /
easy with 6xPaced (day 17) 05:07 153
easy 40 (day 16) 06:32 151
10x400 (day 15) 03:29 171
easy 30 (day 14) 04:57 145
easy 60 (day 13) missed
5km paced (day 12) 03:53 163
rest (day 11) / / / /
easy 60 (day 10) 05:59 141
easy 30 (day 9) 07:35 140
6 x 1k (day 8) 03:44 168 03:43 167
easy 10k (day 7) 05:31 132 06:33 127
easy 30 (day 6) 07:35 139 06:33 118
Longest run 1:30 (day 5) 05:20 150 05:18 145
rest (day 4) / / / /
5x2k (4.00 /km) (day 3) 04:00 170 03:40 168
easy 30 (day 2) 08:26 137 07:00 110
easy distance 60-70 (day 1) 05:32 145 04:48 147
My over enthusiastic 5x2k pace has caught up with me.
As you suggested, my pace was too quick and my legs have not recovered properly. My legs have felt heavy for about five days now and I might be bordering on overtraining ââ¬â clearly an important lesson about patience and small gentle increasing of intensity.
What is the best way to go from here? Obviously rest and recovery is advisable and I am happy to take a cautious approach. My plan is to rest tomorrow (day 9), run a very slow recovery run on Thursday (day 10) and then rest on Friday (day 11).
Then if my legs recovery presumably I can carry on (cautiously) with the programme. If they have not recovered perhaps I should switch to the recovery phase?
(Hopefully I am being overly cautious but still) a valuable lesson that I will hopefully learn!
Mark
P.S. I will try and include a summary of my runs to date below to give you a fuller picture of my training. It is my first race cycle followed by my current race cycle. Hopefully it will appear in a readable format.
Activity Name Pace Avg HR Pace Avg HR
2nd easy 30 recovery 05:23 138
1st easy 30-60 recovery 05:18 140
10K race 03:45 170
rest (day 18) / / / /
easy with 6xPaced (day 17) 05:07 153
easy 40 (day 16) 06:32 151
10x400 (day 15) 03:29 171
easy 30 (day 14) 04:57 145
easy 60 (day 13) missed
5km paced (day 12) 03:53 163
rest (day 11) / / / /
easy 60 (day 10) 05:59 141
easy 30 (day 9) 07:35 140
6 x 1k (day 8) 03:44 168 03:43 167
easy 10k (day 7) 05:31 132 06:33 127
easy 30 (day 6) 07:35 139 06:33 118
Longest run 1:30 (day 5) 05:20 150 05:18 145
rest (day 4) / / / /
5x2k (4.00 /km) (day 3) 04:00 170 03:40 168
easy 30 (day 2) 08:26 137 07:00 110
easy distance 60-70 (day 1) 05:32 145 04:48 147