Sub 40 within reach?

[NordicRunner]

Oh, and I`ve managed to loose sight of my HR monitor belt, so for the moment I`m unable to register HR data. Could have been useful, so I`ll try to get hold of a new one pretty soon.

[TheEd]

your 1k session looks pretty powerful for you returning

be careful not to make the same mistake by adding too much intensity and distance too quickly, instead having more recovery in-between the quality sessions

your HR monitor will probably assist you in avoiding over-training

skiing would be go for the Build Up program as the aerobic gain would be excellent with a less chance of injury

do take things easy as you happy to be back at running

TheEd

[NordicRunner]

Yes, I`ve tried to ease it down a bit the last week, in between the quality sessions, but kept to the program more or less.

I must admit I still felt the 5x2k, the long run and the 6x1k a bit in the legs when hitting on the 5 k Saturday, so I had to fight a bit more than I wanted to, to be able to stop the watch at 19.30.

However: This week the legs have felt much better, an effect I suppose the program is designed to produce!
So the 10x400 yesterday went along really good. I was able to keep it within schedule without pushing it too much, and also managed to gradually step it a bit up after the first 5 rounds, but still in a controlled fashion.

In short: Things are looking good, and I really look forward to be racing again this weekend :great:

[TheEd]

good stuff .. once you have gone through the Build Up in the future you will carry a lot more aerobic power into your cycles which makes the recovery between the quality sessions quicker

however as you have seen, you can't do everything all at once and have to do things in a controlled progressive manner

the programs are designed with the intention of progression without complications without breaking down

athletes I have coached have run a 62 minute half marathon on the framework of these exact programs

onwards and forwards

TheEd

[NordicRunner]

The race last saturday was tough, but I managed to achieve a new sub 40! (39.48)

This was my main ambition, and I`m happy with the performance and the overall progress this year. Now I think I`ll be running a bit less for the next months (maybe three times a week or something).

Looking forward to the winter season with skiing and then will return for more progress on the 10 k cycles next spring.

Thanks for all advice

[TheEd]

I missed this post .. congrats on a sub 40 .. the ability is never in doubt, all you need do is look after yourself and going towards sub 39 in the future should be on

enjoy the change

TheEd

[NordicRunner]

Hi there!
It`s been a while since last time I checked in. However, with the spring time comes the motivation, and the running season here in Norway is now in its early stage. Inspired by the good progression made in 2013, I have som aspirations also for 2014
So I thought I was a good day to drop by, and perhaps to pick up a few advices

I have a 10 k race coming up 26th April. The plan was to follow the cycle with a few adjustments. So I have done, but now my legs are quite sore. I`ll return to that in a minute, but let me first briefly sum up what`s been going down since last year.

The winter season in short: Had some trouble with achilles (both legs) from late november. Probably due to overuse / to much running on concrete with too light shoes in the late autumn 2013.
After this happened, I turned to in door cycling for a couple of months, with cross country skiing taking over as the main activity from mid January. After two and half months of quite frequent cross country skiing, with a gradual transition to running (started with weekly tread mill runs from mid February), I am now feeling quite strong, but also vulnerable.

During the warly spring /late winter, I began putting in gradually more running on tread mill (intervalls mostly). I`ve been quite patient and careful, of course as I know achilles trouble might be a quite prolonged issue.

Anyway, I`ve been feeling stronger and the tenderness and pain has more or less vanished. So I felt ready to step it up again.
I wanted to try out the monstrous 5x2k session one time before hitting on the cycle. And I was surprised to see how easily the pace came. I had no trouble doing the sessions in a sub 3.50 pr k speed, which was in fact a marked progression compared with last years 2x5k for me.
So I guess the strongness I felt inspired me to put on a bit too much effort. I averaged around 3.45 pr k for the whole session, with at least 2 kms sub 3.40. Afterwords my calves were sore as never before:duh: I really had the most tight calves for days, and actually still more or less suffers from this overzealous session, almost 2 weeks later...
When I last week started "officially" on the cycle, I had some real trouble with the 2x5k session (which was now 6 days after the one I referred to above). Legs were more tight than I had thought. The soreness in the calves had not disappeard. However, stubborn as I might be, I went through with the session, still managing to keep all rounds below or around 3.50.
Again it "paid of" in prolonged soreness...
The Long run I postponed I had to quit a bit earlier than planned. Also yesterday, I ran 10 k, in a quite easy speed (around 5.00 pr k), and the tightness/soreness was still very much there.
Sunday I tried to massage myself with foam rollers. Don`t know if it helped. I also have been using some antiinflammatory gel (Ibux) for a couple of days now.
Big question is: How would you suggest going forward from here? I`m afraid the answer is complete rest, but I really want to go through with the cycle, also getting in at least the 6x1k session. It`s actually scheduled for today, so I have for the moment decided to postpone it until tomorrow.

The big goal is sub 39 on April 26th, and I feel that I need to keep on moving if I`m going to be able.

All the bests!

NR

[TheEd]

Nice to have the feedback NR

you know, you most definitely have natural ability and must hold yourself back so as not to hurt yourself

you must remember to run a 4k time-trial to assess as to where you should be starting with the 2k session

rather get the session done with less is more in mind

I am of the strong belief that those with talent only need to nurture their talent to get results, overtrain the talent and you rewarded with injuries and lack of performance

back off yourself now and even consider running every 2nd day, run with a relaxed attitude and without a watch, don't test yourself, bring the 'spring' into your step and lineup relaxed and keen to race in 2 weeks time

all the best

TheEd

[NordicRunner]

I don`t know what happend to my last post, and your reply, but at the moment it seems as if it`s disappeared...

Anyway, thanks a lot for the quick reply! And as always a good advice. Just what I needed to hear, I suppose

I`ll take it easy then, shoulders down, just enjoy running and looking forward to the race:yes:

Will be posting!

[NordicRunner]

Btw. the post was not gone after all. It just slipped out of my computers sight for a moment there

See ya!