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Return to fitness at 41


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Old 19-10-2013, 10:05 AM   #1
Tortoise
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Return to fitness at 41

Dear Ed and co.

I would like some assistance returning to fitness. I ran lots in school 25 years ago and managed to get somewhat fit again about three years ago. (38:15 over 10K)

Since my brief return I have done very little and have put on a few pounds.
I ran 10K yesterday in 45:31 and I felt sluggish. In the past as soon as I have stepped up my training I have gotten injured and then have lost my mojo.

Best regards and thanks
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Old 20-10-2013, 08:50 AM   #2
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Hi tortoise and welcome to the forums

are you able to mention what kind of activity you have been doing in the build up to the 45 minute 10km

what your longest run has been, and how often you have run on a weekly basis

then we can formulate something which will suit you and hopefully assist in avoiding injury

TheEd
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Old 21-10-2013, 08:11 PM   #3
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Hi

Thank you for your email.

On average I have been running perhaps twice a week, mostly for about 30 mins easy on the treadmill. I did not run over the summer at all. I got 4 or 5 runs in about 10 days before my 10K race. Before this however I have been running perhaps once or twice per week.

In my average 30 min run I usually pick up the pace from easy (10Km/hr) to steady (12K/hr) for the last ten mins and end up running fast (16K/hr) for the last two mins.

I did run a 45min 30sec 10K a week earlier whilst running with a friend. I was surprised that I was able to run that fast as I really had no work done. My race one week later however returned exactly the same time but my legs felt tired.

This week I have run

Friday 10K race 45.5mins (Road)....felt a bit sluggish after a few K
Saturday 30 mins very easy/slow (Road).....felt tired
Sunday 9.2K in 48mins (Road)....felt ok
Monday 45mins 7.5K very easy (Treadmill)....felt ok

I have gotten injured in the past when I have stepped up my training, shin splints and tight calves. I have also gotten injured in the past when I have tried to do speed sessions without a build-up. I need some consistency, and a plan. My goal is to get to a good level of fitness again and run some 10K's and maybe 2 half marathons in Dec and Feb.

I am running in an 8K event on Sat, but I can run that easy if advised to do so.
Very best regards and thanks in advance.
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Old 22-10-2013, 10:01 AM   #4
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Hi Tortoise, thanks for the feedback .. I would strongly recommend running every 2nd day, this way you give your legs more chance of recovery

the 8k should be fine this weekend

we will use this as a further marker and then look to get you on a program running every 2nd day to start with

the quality sessions will remain the same, just the recovery between sessions will be important

on we go

TheEd
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Old 22-10-2013, 03:19 PM   #5
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Hi

Thanks for your advice. I did 45mins which equated to 8.7Km avg 12K/hr tonight on the treadmill 1% upslope. Sorry I read your advice too late.
The easy running is very enjoyable. I'll follow you advice and report back.
I shall try to work out how my Garmin 405 works and give some HR feedback after my 8K on Saturday.

Many thanks again..
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Old 26-10-2013, 07:20 PM   #6
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Since my last post I have done the following:

Rest day
10K steady....felt OK
Rest day
8K Race.......felt OK......33mins 45secs (4:13/Km)

I am sorry that I didn't wear my GPS as I had only 3 hours sleep the previous night and had forgotten to put it in my gear bag. Silly me!

I have a slight twinge in my right hip. It is good after rest though, and seems to be getting better. I think it is muscular and is not painful. It felt Ok during todays 8K and feels ok tonight.

Thanks
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Old 27-10-2013, 07:05 AM   #7
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thanks for the feedback .. please keep me informed regarding the hip .. do check your leg balance and consider doing the ITB stretch

we will start with the new program from Tuesday .. Day 1 will be an easy 30 to 40 minutes .. we shall look to do less than what is on the program and shall run through the first 3 week cycle on the sub 45 minute schedule, with revised times for you, thereafter we will look to move onto the sub 40 minute program

after Tuesday's run I shall provide the pace for the 4 x 2k session for Thursday

ice the hip area as well where necessary

TheEd
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Old 29-10-2013, 05:43 AM   #8
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Hi Ed,

Here is what I have done
Sunday : Rest
Monday : Easy 45 mins
Tuesday : 30 minutes Cross Trainer, 6 mins 13K/hr Threadmill
(Had to go to work and the treadmills were being used so I used the cross trainer)

Looking forward to starting the program, hip OK today

Cheers and thanks
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Old 29-10-2013, 04:49 PM   #9
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let's start the first 2k session with 4.30 to 4.25

so for the first 2 .. look to run 4.30 per k

if you feeling great, then look to run 4.25 per k

don't put too much pressure on yourself and good luck

TheEd
ps.. no running Wednesday
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Old 30-10-2013, 06:45 AM   #10
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I did the 2nd day today an easy 30 mins. I felt a bit tired. Hip was OK though.

I will do the 2K session tomorrow and report back to you. Would you recommend taking supplements to aid recovery, or is my bodies rebellion just a function of age?

Thanks a million...
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