Hi Coach,
Itôs rainy season now so I missed the first run on Tue (most of rain is at night). But I was able to run in the morning on Wed and Thu. Both 45min, around 6:30min/k (7km) but with no useful HR data. Need to replace the battery.
So far everything is fine. Iôm doing better stretching and icing my foot everyday, especially after a session. Iôve been wearing the new shoes since early this month (much more comfortable!). Tomorrow I wonôt be able to do the hill work (have a very short trip) but Iôll try an easy session.
Have a nice weekend!
MMS
good stuff MMS ... keep things easy and you should be back up to speed soon
TheEd
Hi Coach,
I was thinking of a 10k race on March, 14th. How about that?
MMS
you should have enough time to build-up to that and if you don't put much expectation on yourself it should be enjoyable
what say you?
urf:
TheEd
I nice and enjoyable race to begin 2010. That's what I want.
New PB will come naturally this year... :great:
MMS
Hi Coach,
it's been really nice to be back on a running routine. :jester:
The past few days I had some morning runs to avoid the rain that usually comes at night (it's been raining for consecutive 38 days here!). As a result, higher HR data is shown.
Jan 23rd 35min - Day 5
Time:35min
Dist:5,5k
AHR: ?
Temp:23C/night
Jan 24th 55min - Day 6
Time:55min
Dist:8,5k
AHR: 146
Temp:21C/night
Jan 25th OFF - Day 7
I've been doing stretching exercises during my off days.
Jan 26th 45min - Day 8
Time:45min
Dist:6,9k
AHR: 164
Temp:20C/morning
Jan 27th 45min - Day 9
Time:45min
Dist:6,9k
AHR: 162
Temp:20C/morning
Jan 28th 45min - Day 10
Time:45min
Dist:6,6k
AHR: 145
Temp:23C/night
Jan 29th 5x6min - Day 11
Temp: 23C/night
Aprox. data.
K|Time|Pace|AHR
1,4|10:00|07:00|134
1,1|06:00|05:30|162
0,3|02:00|07:00|154
1,1|06:00|05:30|159
0,3|02:00|07:00|156
1,1|06:00|05:40|163
0,3|02:00|07:00|156
1,1|06:00|05:40|158
0,3|02:00|07:00|153
1,1|06:00|05:30|166
0,3|02:00|07:00|162
1,0|07:00|07:00|156
===================
I'll try to slot some runs in the morning to get my body used to this time of the day. Most of races I intend to run this year are in the morning. And on these days, I also do extra stretching exercises, sit ups and press ups at night.
My right foot is fine, but I've been icing it regularly. It's part of my routine, now. Today I feel my legs a bit tired. It's perfectly normal after 4 consecutive days of training. I haven't had this in 2 months, I believe.
That's it, for now!
Have a nice weekend!
MMS
consider taking a day break after every 3 days of training
then there is less chance of picking up problems
provide feedback every 3 days and we will be able to monitor things easier
Cheers
TheEd
Hi Coach!
As you suggested, Iôll take today off. I totally agree we should go easy now to avoid further problems. So, here is the feedback of the last days.
Jan 30th OFF - Day 12
Jan 31st 5K Tempo - Day 13
I wouldnôt be able to do the hill work, so I had a tempo run (once you suggested this type of replacement).
Time:26min
Dist:5k
AHR: 178
Temp:24C/morning
Feb 1st 55min - Day 14
Time:55min
Dist:8,4k
AHR: 146
Temp:21C/night
Feb 2nd 45min - Day 15
Time:45min
Dist:7k
AHR: 147
Temp:24C/night
Feb 3rd OFF - Day 16
===================
How should I continue this week, after todayôs day off?
Thanks!
MMS
Hi Coach, how are you?
Looks like the Achilles is aching again. When my ortho said iôd be able to get back into training, I was feeling the Achilles after I wake up. After 2 or 3 steps it would go away. He said it would go away, and it did. But now itôs the same thing again.
Last time I ran was on Thursday. During the weekend, as I was at the beach, I did some swimming. When I stretch, I donôt feel a thing. Icing has been done, even before feeling anything. The good thing is that today it was aching less.
I was checking my running log and during recovery I ran 38k within 20 days. After that, when I started Build Up, I ran 80K the following 20 days. Perhaps I shouldôve run less? What do you think I should do now? :confused:
Tks!
MMS
recovery and self treatment is very important .. avoid running on soft surfaces and stay off the hills
unfortunately the achilles can take a while to recover
Please keep me informed
TheEd