Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


To race is but a dream...


Reply
 
Thread Tools Display Modes
Old 21-05-2015, 07:58 AM   #41
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
good luck with new beginnings

look forward to the 2k feedback

TheEd
TheEd is offline   Reply With Quote
Old 22-05-2015, 08:22 AM   #42
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
21-05-15

50m11s
10.01km
5.01mins per km
shadydaz is offline   Reply With Quote
Old 24-05-2015, 10:21 PM   #43
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Evening! Time for an update: Well, due to unforeseen circumstances, things haven't gone exactly to plan the last few days. family member taken into hospital with a stroke so everything has been a little frantic. The patient is doing ok and expected to be home Tuesday. Anyway I have been out but had to swap around the programme days a little bit because of circumstances above.

Friday 22/05/15: Rest Day

Saturday 23/05/15: 5km Parkrun.
Time 21:18 splits:
km 1 4:04
km 2 4:12
km 3 4:18
km 4 4:29
km 5 4:15
It was a real struggle Sat morning. Not feeling good at all.

Today: Intervals 4 x 2km R90 @ 4.20mpk

km Pace Time Rest
1-2 4:19 08:38 68
3-4 4:20 08:40 101
5-6 4:21 08:42 89
7-8 4:04 08:08

total time including warm up and rests 45:56
Intervals only time total 34:08
Intervals with rests time 38:14

Really pleased with tonight's effort. First three intervals right on my target of 4:20pkm and still had enough in the tank to speed up last interval.

Will get long run in tomorrow.

Daz.
shadydaz is offline   Reply With Quote
Old 25-05-2015, 11:45 AM   #44
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
25/05/15

Long run.
16.58 km
1:30:52
5:29 pkm pace.

Tight left hamstring and calf. Apart from that and a few blisters felt like I could run all day at that pace
shadydaz is offline   Reply With Quote
Old 26-05-2015, 08:56 AM   #45
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Hamstring tight and knees aching a bit this morning. The knees will be ok. Hamstring doesn't feel bad but will have to proceed with caution.
shadydaz is offline   Reply With Quote
Old 27-05-2015, 08:45 PM   #46
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
6 x 1km intervals R60

6 x 1km intervals R60

This is how it went after warm up jog:

Int pace Rest
1. 04:07 62
2. 04:04 73
3. 03:59 67
4. 04:01 64
5. 04:04 64
6. 04:17 Did last rep on way home and had to slow for trafffic but legs had already died

The hamstring been alright today hence the session but just letting me know it is there now I am showered etc.

So, it has been hard squeezing these sessions into such a tight time frame due to circumstances explained in earlier post but manged to do the core elements required. pleased with my efforts and times for the pace development/interval work (except the last km tonight haha!)

looking forward to your feedback now you have all this data to look at TheEd!!

Bedtime for me.

Daz.
shadydaz is offline   Reply With Quote
Old 28-05-2015, 07:50 AM   #47
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Java

wow . you seem to have been 'through the mill' over the last week

recovery should start taking place, how is the hamstring, are you doing any exercises to assist your legs

your 1k session looked a pretty decent one, until the last and it is good to see you find the 5.29 per k pace easy

if you balance yourself, take care of the hamstring, then you should get some improvement at the end of the cycle

take a read here: Recurrent Hamstring Injuries

http://www.time-to-run.com/injuries/...g-injuries.htm

hopefully you can get some assistance from the article

TheEd
TheEd is offline   Reply With Quote
Old 28-05-2015, 02:14 PM   #48
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Thanks for the info. I am a keen advocate of stretching before and after runs, especially at my age! I have had a bit of support on my left knee and think this has triggered the hamstring as the slight discomfort is at the base behind the knee. It is a little tight today. Knees have been a little achy too. Recovery time into race weekend with lots of stretching as prescribed in your references should do the trick!

In a few weeks time I will be having a gait analysis and new running shoes to suit. Hoping this will resolve the knee issues.

Gentle jog tonight, rest/stretching tomorrow.

Darren.
shadydaz is offline   Reply With Quote
Old 29-05-2015, 09:50 AM   #49
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Decided against a run yesterday and probably wont have one today either. Give this hamstring a bit of recovery. Will maybe do parkrun tomorrow but not push hard. Then get out for 45 easy on Sunday if feeling ok. Seems I have also picked up a headcold too. Nothing heavy but thoroughly inconvenient haha!
shadydaz is offline   Reply With Quote
Old 03-06-2015, 10:32 AM   #50
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Had a bit of a rest over the weekend. hammy and knees feel much better.

21-05-15:
Time -55:32
Dist - 9.56km
Pace - 05:48 min/km

22-05-15
Time -31:07
Dist - 6.17km
Pace - 05:02 min/km

Tonight is the fartleks 3 x 5min race pace/1 min easy. Looking forward to it!

Daz.
shadydaz is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,486 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,578 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
17-10-2017 02:32 PM
15 Replies, 607 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 12,941 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 69,262 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 317,290 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 29,260 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 27,033 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,047 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 10:20 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved