10-11-2008, 01:04 PM
Hi TheEd
Long time no chat as I have been away from my computer for a while. I have some good and bad news with training.
Just quickly for week 3 I did the Fartlek session and the results were as follows
Run Type: Threadmill
Gradient: 0.5
1st 5 Mins @ 4:30
2nd 5 Mins @ 4:30
3rd 5 Mins @ 4:30
Avg HR: 170
Max HR: 185
Distance: 6k
10min warm up and cool down
so I am beginning to manage the 4:30 pace.
Did the 6k beach race which turned out to be 6.3k and there was major storms blowing us to a standstill so I only managed 30:15. I know that there was 2 mins at least here due to wind though. I learned some more about myself in this run as I let myself relax for the 3rd k to an easier pace where as really I could have kept going and shaved another 10 seconds. I forgot to bring a GPS so I didnt have my splits.
Anyway after I got home my calf was at me so I did some ice and some stretches. Still at me on Sunday so I got some Physio this morning and he found a small tear in the belly of my calf.
Going to have a week of weights and cycling this week and hope to get back on track Monday or Tuesday next week with the last cycle before the Dec 10k. If my recovery doesnt happen we may need to re-plan but I guess that happens a lot in running.
Long time no chat as I have been away from my computer for a while. I have some good and bad news with training.
Just quickly for week 3 I did the Fartlek session and the results were as follows
Run Type: Threadmill
Gradient: 0.5
1st 5 Mins @ 4:30
2nd 5 Mins @ 4:30
3rd 5 Mins @ 4:30
Avg HR: 170
Max HR: 185
Distance: 6k
10min warm up and cool down
so I am beginning to manage the 4:30 pace.
Did the 6k beach race which turned out to be 6.3k and there was major storms blowing us to a standstill so I only managed 30:15. I know that there was 2 mins at least here due to wind though. I learned some more about myself in this run as I let myself relax for the 3rd k to an easier pace where as really I could have kept going and shaved another 10 seconds. I forgot to bring a GPS so I didnt have my splits.
Anyway after I got home my calf was at me so I did some ice and some stretches. Still at me on Sunday so I got some Physio this morning and he found a small tear in the belly of my calf.
Going to have a week of weights and cycling this week and hope to get back on track Monday or Tuesday next week with the last cycle before the Dec 10k. If my recovery doesnt happen we may need to re-plan but I guess that happens a lot in running.