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+--- Thread: Another newbie looking for a progress check (/Thread-Another-newbie-looking-for-a-progress-check)
Another newbie looking for a progress check - TheEd - 19-06-2012
the data posted in here makes it easier for me to read .. my brain space functionality works easier
the shins are related to a touch of overuse
so let's play with the days for recovery .. we can look to do the 6 x 1k next Tuesday
what surface did you do the 2k session on, please?
Thanks
TheEd
Another newbie looking for a progress check - gRUNt - 19-06-2012
I suspected you might prefer having everything in one place!
6 * 1k on Tuesday sounds good, what are we looking at in the interim?
I have a long day with work tomorrow (leave home around 6AM and won't get back til probably 8PM) but I can definitely make time for a cycle when I get home.
The 2k session was done on the commonland area I use, it's mostly gravel pathway with some loose stone. It's probably not the ideal location for a higher speed session but it's extremely convenient in terms of location as it's right beside work.
Another newbie looking for a progress check - TheEd - 19-06-2012
you switch to the program structure from the weekend .. so you would be on the sub 45 minute 10km schedule
http://www.time-to-run.com/training/10k/sub45.htm
though .. your long run will only be 1hr and as you feel .. the pulse can go up to 155bpm max .. this is in an attempt to keep you biomechanically sound
the 2 days in-between till the 6 x 1km session would be as you please .. a swim or and cycle according to how you feel
then Tuesday 6 x 1km
coming back to the path .. that is fine .. was concerned it was asphalt / tarmac .. this was in relation to the sore shins
make sure to look at the self treatment for shinsplints as well, please
so you should be fine till feedback and then to discuss the pace for Tuesday
enjoy
TheEd
ps.. Thursday was the 20 to 30 minutes as you feel or swim or cycle according to the shins etc
Another newbie looking for a progress check - gRUNt - 23-06-2012
Hi TheEd,
Hope you're enjoying the weekend!
So, progress to date:
On Wednesday evening I got in a cycle, all went as planned which is good!
Duration: 20 minutes, high revs
Average HR: 130
Max HR: 137 (A momentary blip due to some high BPM music!)
Thursday morning went for a 20 minute run so figured I'd try a good pace, didn't go so well!
Covered 4.19km but the pace dropped off after the first 2k, felt unusually sluggish, things were a little rushed that morning and I had no breakfast that morning so that was a factor but I
usually don't eat too much before I run anyway. The shins were also bugging me.
Distance---Avg Pace---Avg HR----Max HR
1----------04:38------167-------181
2----------04:41------181-------184
3----------04:45------180-------183
4----------04:46------180-------182
.19--------04:24------180-------181
I went out on my lunchbreak at work and got some Voltarol gel for the shins, it's amazing stuff!
Friday I did another cycle, again 20 minutes.
Average HR: 128
Max HR: 137
This morning I intended doing the long run but didn't really trust the shins and given that the
cycling/spinning/swimming feels like a fair method of improving on my cardio fitness without me losing
a lot of ground in my running plans I've decided to give the legs a few days to recover. I'm combining voltarol,
stretching, strengthening and rest to see if I can prevent this becoming a real issue for me.
I don't mind sacrificing the planned race on July 1st if it means I can run a better, stronger race a few weeks after.
The shins aren't bad, I've been reading how bad they can get and mine are definitely not advanced but if at all possible
I would like to prevent them holding me back now rather than pushing on and having to take an extended break later.
I'm hoping that a few days will be a good enough rest, I'm guessing you've seen plenty of people go through this
so if you have any insight I'd be "all ears". :-)
So, today I chose yet another cycle, this time 35 minutes as I felt I needed to get a real sweat on!
Average HR: 128
Max HR: 138 (I tend to zone out quite a bit because of the music so my pace increases occasionally and pushes my
HR outside the intended range)
I'm enjoying the spinning, and it seems that my average speed is increasing slowly with each workout.
I'd like to run again Tuesday or Wednesday as I think the shins will have improved greatly, the tenderness is already much reduced.
Another newbie looking for a progress check - TheEd - 24-06-2012
OK .. I first priority is to get the shins to recover .. we can maintain a few things via swimming and cycling
the intention would be to achieve the same pulse range effect as via the running
will await further feedback tomorrow before providing a cycle session to achieve the pulse equivalent
chat soon
TheEd
Another newbie looking for a progress check - gRUNt - 26-06-2012
Morning TheEd,
Did a half hour swim yesterday evening, legs feel really good this morning, no tenderness and I've been doing plenty of stretching so I think I'm ready for a run again.
Spotted a 10k in mid-July that I'm interested in so that should allow me to complete a new cycle of the sub-45 program before then.
So, I'll go for a run this morning, abour 60 minutes, HR no more than 155 to see how I feel and we can take it from there.
Thanks.
Another newbie looking for a progress check - TheEd - 26-06-2012
drop it to no more than 30 to 40 minutes and make sure you running smoothly
cheers
TheEd
Another newbie looking for a progress check - gRUNt - 26-06-2012
Hi TheEd,
I didn't see your reply until I got back... sorry.
I did the 60 minute run and it went well, my fitness is clearly improving which is great to see, covered 9.95k.
Shins niggled a little in the last 2k but I stretched and iced them afterward so am quite happy.
Here are the stats:
Distance---Avg Pace---Avg HR----Max HR
1----------06:20------149-------157
2----------06:03------143-------146
3----------06:03------144-------149
4----------05:51------145-------150
5----------05:59------148-------155
6----------05:58------149-------156
7----------06:03------151-------156
8----------06:03------151-------155
9----------06:06------151-------156
.95--------05:52------152-------156
HR in the first k was quite high but I didn't do much in terms of warm-up so the body was probably trying to adjust to going from sedentary to running.
I've got to pop in to town this afternoon and I've discovered a running shop that does a 30 minute assessment of your running style in order to help identify any weaknesses and of course they hope make a sale on a new pair of trainers. I think I'll give them a try.
What's the plan from here? I'm trying to be patient with the shins, finding it a lot more challenging than I thought I would! I just want to be out running! :please:
What's your recommendation from here? I guess I'll be cycling tomorrow to continue the rehab time for shins?
Thanks for all your guidance to date!
Another newbie looking for a progress check - TheEd - 26-06-2012
rehab probably the most important for now
so either swimming or cycling tomorrow
your choice
please keep me informed as to how things go
TheEd
Another newbie looking for a progress check - gRUNt - 04-07-2012
Hi TheEd,
Been a bit lax as regards updating you recently, apologies.
So, been avoiding running as much as I can.
Did a 20 minute spinning session on the 28th.
Duration: 20 minutes, high revs
Average HR: 129
Max HR: 138 (Momentary)
35 minute spinning session on the 29th.
Duration: 35 minutes, high revs
Average HR: 126
Max HR: 152
Went for a short run on the 1st to see how the shins were, the answer wasn't inspiring!
Distance---Avg Pace---Avg HR----Max HR
1----------06:37------132-------147
2----------05:43------141-------148
3----------05:53------141-------149
25 minute spinning session on the 2nd, decided that I should aim for a higher turnover given how my legs felt on Sunday I don't think I'll be running again for a while.
Duration: 25 minutes, high revs
Average HR: 140
Max HR: 147
Went for a swim last night and really felt like that was stretching out the shins which is encouraging.
I've also been doing some core strengthening exercise and a little weight training, figured I might as well use the opportunity to my advantage and try to strengthen up while I am having some running downtime.
I feel the spinning activity is increasing my cardio fitness which is a good thing but I miss running.
So, based on all of this is there anything you think I should be doing differently?
Is it worth looking at increasing the time on the bike to compensate for my lack of running and lack of long runs especially?
Oh, I also went to the running shop where they did a level of analysis of my gait, it was all done statically (no running) which I found somewhat strange...
Apparently I overpronate to some extent but it's not extreme and my arches are low but again not seriously so.
Hope things are well with you?
Do you take a break over the Summer? While you obviously greatly enjoy what you do here it must be nice to take some time off too?
Thanks!