20-02-2012, 11:46 AM
Hey...So I had scheduled a 60min easy run, 30min easy, and the 10x400m...
Before the 60min easy run, my left foot had a very slight pain in it...just figured it was old man joints and it would go away while i ran.. I was wrong
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:18.1 | 118 | 130
2 | 5:42.7 | 132 | 137
3 | 5:43.2 | 132 | 136
4 | 5:42.4 | 132 | 137
5 | 5:43.0 | 135 | 139
6 | 5:42.7 | 135 | 138
7 | 5:42.0 | 134 | 139
Total: 40:34.1
Throughout the run it was bothering me, and kept getting a little bit worse with each km. Until finally it was affecting my running form and i didn't want to do any serious damage, so i stopped at km 7.
The pain was in the middle of my foot. If you imagine where your big toe and the second toe (on my left foot) meet, then continue into the foot towards my ankle about 3-4cm. Up and in the foot (not on the bottom, or top)...that is where the pain was. But, it isn't there when my foot is stationary/not moving. And I can't poke around and feel anything that hurts. Its just running and walking that is tweaking something inside.
Anyway...i took the next day off as it was still a little sore walking. End of yesterday it was seemingly gone while walking.
Today, just as i'm getting ready to head out the door to the track its back. Same as just before my 60min easy run where it started 2 days ago. I decided to go do it anyways...Possibly a dumb move, but the results were ok. After my warm up 1km, and maybe the first interval, i'd totally forgotten about it and it didn't bother me at all..nor is it bothering me now, afterwards. Very Strange.
Anyway...first time on REAL ground since starting this program. Felt good. I found a nice track that looks 400m and according to my google maps analysis is almost certainly a 400m track. I did a 1km warmup trying to keep it slow, ended up with 4:57 ...a lot faster than i'd planned. I'll definitely say the treadmill makes it tough to gauge speeds in real life.
One nice thing about outside..you can accelerate upto speed much quicker than the treadmill, so i have no rampup/slow down times in my times below.
The results:
On 400m Track
Lap | Time | Pace | AHR | MHR | Rest | Hra
---------------------------------------------------------
1 | 82.0 | 3:25.0 | 143 | 159 | 59.8 | 135
2 | 79.8 | 3:19.5 | 157 | 165 | 60.3 | 144
3 | 85.2 | 3:33.0 | 158 | 166 | 60.6 | 140
4 | 87.3 | 3:38.3 | 156 | 166 | 60.6 | 142
5 | 85.9 | 3:34.8 | 159 | 169 | 60.1 | 146
6 | 88.2 | 3:40.5 | 160 | 170 | 60.6 | 147
7 | 87.5 | 3:38.8 | 164 | 172 | 62.6 | 150
8 | 89.7 | 3:44.3 | 163 | 172 | 60.7 | 153
9 | 84.9 | 3:32.3 | 167 | 175 | 67.4 | 150
10 | 77.8 | 3:14.5 | 167 | 180 | 60.3 | 168
(Hra == HR after the rest period)
My goal was 86s as per the first iteration of the sub 40 program...as you can see, my first two laps i had difficulty gauging the speed. But it got better. I decided to go a bit faster for my final lap for some fun.
Definitely like the track, will try and do my other future intervals on the track...
40min easy run, then the 30min+6x(1min race pace/1min easy) fartlek...
Will be targetting the 5k at 3:50/km as my race pace...so shall I use that as my speed in the fartlek?
Regards...
Before the 60min easy run, my left foot had a very slight pain in it...just figured it was old man joints and it would go away while i ran.. I was wrong
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:18.1 | 118 | 130
2 | 5:42.7 | 132 | 137
3 | 5:43.2 | 132 | 136
4 | 5:42.4 | 132 | 137
5 | 5:43.0 | 135 | 139
6 | 5:42.7 | 135 | 138
7 | 5:42.0 | 134 | 139
Total: 40:34.1
Throughout the run it was bothering me, and kept getting a little bit worse with each km. Until finally it was affecting my running form and i didn't want to do any serious damage, so i stopped at km 7.
The pain was in the middle of my foot. If you imagine where your big toe and the second toe (on my left foot) meet, then continue into the foot towards my ankle about 3-4cm. Up and in the foot (not on the bottom, or top)...that is where the pain was. But, it isn't there when my foot is stationary/not moving. And I can't poke around and feel anything that hurts. Its just running and walking that is tweaking something inside.
Anyway...i took the next day off as it was still a little sore walking. End of yesterday it was seemingly gone while walking.
Today, just as i'm getting ready to head out the door to the track its back. Same as just before my 60min easy run where it started 2 days ago. I decided to go do it anyways...Possibly a dumb move, but the results were ok. After my warm up 1km, and maybe the first interval, i'd totally forgotten about it and it didn't bother me at all..nor is it bothering me now, afterwards. Very Strange.
Anyway...first time on REAL ground since starting this program. Felt good. I found a nice track that looks 400m and according to my google maps analysis is almost certainly a 400m track. I did a 1km warmup trying to keep it slow, ended up with 4:57 ...a lot faster than i'd planned. I'll definitely say the treadmill makes it tough to gauge speeds in real life.
One nice thing about outside..you can accelerate upto speed much quicker than the treadmill, so i have no rampup/slow down times in my times below.
The results:
On 400m Track
Lap | Time | Pace | AHR | MHR | Rest | Hra
---------------------------------------------------------
1 | 82.0 | 3:25.0 | 143 | 159 | 59.8 | 135
2 | 79.8 | 3:19.5 | 157 | 165 | 60.3 | 144
3 | 85.2 | 3:33.0 | 158 | 166 | 60.6 | 140
4 | 87.3 | 3:38.3 | 156 | 166 | 60.6 | 142
5 | 85.9 | 3:34.8 | 159 | 169 | 60.1 | 146
6 | 88.2 | 3:40.5 | 160 | 170 | 60.6 | 147
7 | 87.5 | 3:38.8 | 164 | 172 | 62.6 | 150
8 | 89.7 | 3:44.3 | 163 | 172 | 60.7 | 153
9 | 84.9 | 3:32.3 | 167 | 175 | 67.4 | 150
10 | 77.8 | 3:14.5 | 167 | 180 | 60.3 | 168
(Hra == HR after the rest period)
My goal was 86s as per the first iteration of the sub 40 program...as you can see, my first two laps i had difficulty gauging the speed. But it got better. I decided to go a bit faster for my final lap for some fun.
Definitely like the track, will try and do my other future intervals on the track...
40min easy run, then the 30min+6x(1min race pace/1min easy) fartlek...
Will be targetting the 5k at 3:50/km as my race pace...so shall I use that as my speed in the fartlek?
Regards...