10k & 21k Training

[DaveM40]

Hi TheEd - I have completed this weeks training, I did a 18:07 paced run. I have a tough race next sunday - the first of 3 races on 2 weeks. I am tired after 13 weeks of training (5 build up and 8 cycle weeks). I would like to have an easy week to taper into this racing period - what do you suggest?

[TheEd]

if you want to gain extra freshness then run every 2nd day or simply do the last week of the cycle without the 400m session on Tuesday

hope this helps

TheEd

[DaveM40]

Thanks TheEd;

I was thinking of the same sort of things myself :great:

Next week could be;

mon - easy 40

tue - rest

wed - easy 40

thu - rest

fri - standard fartlek

sat - rest

sun - race 10k

Sound ok?

[TheEd]

you could even cut the runs down to 30 minutes

20 minutes easy and then last 10 minutes light pick-up

always finishing feeling good

Cheers

TheEd

[DaveM40]

Hi TheEd - I hope you are well.

I did the 10k race today. It was wet, but not windy.

I ran 37:07 for 24th of 3100 overall - BUT more importantly I was 3rd M40 and scored lots of points in the league veteran standings. This is a huge result in this race as there were some good veterans running. A huge improvment on last time as this is an even harder route where you end up 30 meters higher at the finish, due to the point to point course.

I will do a full blog later today ... :yes:

[TheEd]

will read the blog, was waiting for it yesterday as I wanted to see the level of satisfaction ( or not )



chat soon

TheEd

[TheEd]

a great race report Dave

http://allseasonsrunner.time-to-run.net/...adventure/

magnificent

TheEd

[TheEd]

Hi Dave .. how things going on your side?

:tourist:

Cheers

TheEd

[DaveM40]

Hi Gavin - sorry I haven't done a post for a while. I am fine - very good actually. I got over the hamstring injury and recovered well. It was a grade 2 tear, but becuase I got ice on it within 60 seconds of it happening the recovery was quicker than expected.

I looked at the history of my injuries -

5 years of track racing and XC - 2 minor grade 1 calf strains and 1 minor hanstring pull (less than a week off each time)

1 year of road racing - 1 nasty grade 2 calf strain (5 weeks off) + 1 minor calf strain ( 1 week off) and a grade 2 hanstring tear (2 weeks off)

The facts speak for themselves - road racing and my body don't like each other! I am having a long think about my future racing plans. I might concentrate on cross country and spend the spring / summer recovering and training for the XC season. The season is very long here anyway (October to February).

Right now I am doing some build up training for the coming season.

How are you?

Dave

[TheEd]

Dave .. to be honest I would put it down more to age

one of the things we have to look at more closely is how long it has led to each breakdown and balance things accordingly

have a more regular come down period and not race too long at the top

this would be the best solution .. if you look at things you have tried to be in top shape for too long a periods, so to break your races into groups of importance will determine the training cycles which would allow for more recovery

give this some thought and let me know what you think

Cheers and great to be chatting again

TheEd