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10K Training Program


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Old 16-10-2009, 04:25 PM   #21
TheEd
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well keep providing feedback about how you feel and if at any time your legs feel painful walking up or down stairs then please let me know ..

your pulse in the am is important .. when you told me your am pulse was 64 .. that may be elevated if your normal pulse is 54 .. so yes, check your pulse each am when waking up

stay relaxed .. you will cope with a 60 minute 10k with quite some ease

relax .. it is there ..

let's keep playing by ear

till later

TheEd
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Old 17-10-2009, 02:16 AM   #22
April
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Hi TheEd

Woke up this morning feeling really good. Checked my pulse rate, its 60 today.

Sometimes, my calves and right ankle ache (not pain) after a run. The ache will go away after a day. I'm careful with my ankle, I'll ice it a couple of times if it aches.

April
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Old 17-10-2009, 09:02 AM   #23
TheEd
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when your calf muscles become tight they do not support the ankle effectively thus leading to ankle problems

make sure to stretch your calf muscles regularly if new to continuous exercise as you will be able to avoid future problems

the first year of regular exercise (continuous weight-bearing) is always the hardest however with caution and heeding to advice it should be a pleasant journey

Cheers

TheEd
ps.. a drop in 4 beats for the am is a good sign
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Old 17-10-2009, 02:27 PM   #24
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Hi TheEd

Thank you for the pointers. I feel safe; I'm really glad to have you as coach...

What's for me for Sun and the coming week?

Just collected my race pack for the coming race. Feeling both excited and apprehensive...

April
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Old 17-10-2009, 02:47 PM   #25
TheEd
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April .. you ready for next week .. try stay easy

tomorrow 1hr relaxed effort .. simply enjoy it

let me know how you feel after the run and be sure to hydrate before and after

TheEd
ps.. happy you happy
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Old 17-10-2009, 03:27 PM   #26
April
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Ok, I'll keep reminding myself to stay easy...

Will let you know how I feel after the run tomorrow.

Question -
I'm contemplating whether to get a polar watch with footpod.

I once borrowed my friend's polar and found it helpful in terms of monitoring my running speed. Besides, using it for running speed, distance, I'm not sure how else to maximise the use of it.

April
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Old 17-10-2009, 06:25 PM   #27
TheEd
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Let's talk about the heart rate monitor after the race .. keep the next week simple

and then afterwards we can bring in new data discussion

is that ok with you?

TheEd
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Old 18-10-2009, 09:45 AM   #28
April
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Sure.

My pulse rate is high today - 68. Wonder why?

I had an interrupted run today, was raining heavily and I stopped after running for about 23mins. I resumed and completed the 1hr run, but with an interval of 10-15mins...

April
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Old 18-10-2009, 09:55 AM   #29
TheEd
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these things happen .. like a cat jumping on one when they asleep

take the average over the next few days

was this a morning pulse range?

remember to hydrate well now and eat well today

things will be fine

treat it as fun and exciting times ahead

Cheers

TheEd
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Old 18-10-2009, 03:27 PM   #30
April
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Today's pulse rate wasn't taken right after I woke up. I had kind of forgotten to take the pulse rate. Only remembered while making my way to the track for the run. Yes, it was taken in the morning.

Ok, I'll remember to hydrate well.

Rest and no runnng for tomorrow?

April
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