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+--- Thread: Sub 40 within reach? (/Thread-Sub-40-within-reach)
Sub 40 within reach? - NordicRunner - 01-05-2013
Hi again!
Here are some basic data from the 10 K race:
Km time HRav HRmax height diff (m)
1 4:11 184 199 +20
2 3:58 189 191 +3
3 4:02 190 193 +6
4 3:55 189 193 -17
5 4:03 190 195 +7
6 3:52 188 192 -6
7 3:51 187 192 -18
8 4:01 190 193 -8
9 3:53 192 195 +12
10 3:18 195 199 +7
tot 39:02 189 199 +6
My Garmin stats also tell that the highest speed was 2:44 min/km, achieved some place between the last 200 and 150 meters., The last 100 meters was markedly slower, as I miscalculated where the finish line was (thought it was 100 meters closer than it turned out to be :laugh:
Don`t know if these height differances is of any use, but I think the variation in time spent per km is mostly due to height difference. The 8th and 9th km looks a bit strange in this picture, and I can`t remember there being any substantial incline during the 9th km, so it puzzles me just a bit.:mmm: (nothing I find it worth pondering about though
)Anyway, the race was my best in every aspect (speed, of course, but also when it comes to "disposal of energy"). That`s perhaps the most satisfying with this race, after all. I was able to stand on my feet after passing the finish line, and felt I had some power left in there, and that didn`t bother me at all, because I don`t have a desire for being totally exhausted.
Let`s look forward, then: Last couple of days I have been a little sick (light cold, I think not related to the Race, but to watching a football game outdoors the day after, in awful weather).
So I took yesterday off, as it also was my birthday :yes:
Today I feel a little weaker than normal, but will try to go for an easy 45 min jog later just to see how it feels. Will then await my full recovery before I start the cycle again or do any quality sessions. I thought, if I recover good in a couple of days, I could start with the 4k time trial before starting on another cycle. I then want to follow the cycle onwards to the 10 k race May 25th, and then prepare for 21 k June 8th. Maybe I should adjust some of the long/easy runs in the cycle with the 21 k coming up in mind... ?
that would be all for now.
:great:
Sub 40 within reach? - NordicRunner - 02-05-2013
Still a bit sick, coach
so no easy run for me Yesterday, and I think I`ll stay off any training activity today as well. This is a light to medium cold we are talking about. Don`t think I have fever, but just classical "cold symptoms" and thus feel less energetic. Suppose you agree with the strategy to rest? I considered doing light weight training or easy jog 30 min, but the overall feeling tells me I better stay off. Hate to have this pause now, but want to shorten it as much as possible...
All the bests,
Nordic.
Sub 40 within reach? - TheEd - 02-05-2013
Hi NordicRunner, this is not something which would have been unexpected and hence my suggestion of not planning too far ahead
Note:
as for this week, let's see how your recovery goes and we chat Wednesday about what to change and what to do next
you have done well, actually better then one could have expected
so take the positives out of this and looking forward to recovering and then slowly getting into things
enjoy the success you have achieved and learn from the experience
all should be fine in the good time it needs to recover
all the best and no need to feel down, you have seriously achieved smething spectacular
TheEd
ps.. put the data together of your race weight and morning pulse range, this will be handy
Sub 40 within reach? - NordicRunner - 06-05-2013
Ok, I`m back on my feet! Back with some fresh data, and of course a couple of new questions
More or less recovered from the cold I ran into last week. Went for an easy 60 min yesterday. Felt great to be on the move again after five days without running. However, during the run I suddenly started to feel a minor, sneeky pain in right knee. I actually had to stop a couple of times, stretching and just wait for some seconds, then it was gone. But it kept coming back. However in the end, I managed to "get rid of it" when speeding up a bit. May it be connected to the fact that you use the forefoot more when speeding?
I don`t want to exaggarate this, but I`m on the alert as I`ve had some knee injuries earlier in my time as football player. I felt something similar to this in the other knee actually, during the first cycle, but this dissapeared again, so I thought it was only temporarily "adjusting sypmtoms" or something. My more conspiracy oriented half keeps whispering early sympoms of "running knee", which I really hope it isn`t. Had a minor feeling with it during downwards stair walking earlier today, but chose to go ahead with training, to feel how it reacted. Went first for the treadmill, 10-15 minutes completely without any problems or pain at all. Then went on with my ambition to perform the 4k time trial on a track nearby. Also this went along without any bad news from the knee. So most of the days experience seem to be on the positive side. However as I sit down in the coach tonight, I feel it might be something there again. Not much - not much at all, but makes me just a bit worried.
My plan is to start another cycle tomorrow, and I will be monitoring closely how the knee reacts. If I start feeling pain when running, I will report it for sure. Hopefully I`m just over-ancious here, because injury is my biggest fair at the moment. I know the chances are there, of course, as I`ve increased the training load quite substantially during the last months, but I also felt that all in all going through the first cycle went really well and without any problems. So perhaps this detailed report about my worries are a bit uncalled for, but I just want to stay injury free as long as possible, and be able to enjoy running
Ok, now for the 4 k time trial which I felt went fairly good. Didn`t know if I were to "max" the performance, or not, but ended running quite close to my current capacity, I think. The last km I increased speed slightly, and felt it was close to full speed at that moment. Still, important to add that I was in no way "exhausted" after this session.
KM time av.HR max HR
1 3:46.6 170 180
2 3:43.2 180 185
3 3:48.8 183 185
4 3:40.1 188 191
tot 14:59.0 179 191
I guess I`m able to figure out where to start with the next quality session then
As for this cycle (if everyhing turns out ok with legs), the plan is to adjust it slightly due to a couple of scheduled races. First I will need to skip the long run on day 5, when I`m bound to run a relay. I will run one 1800 meter leg and then later the same day a 1060 meter leg. With more than an hour in between...
So, not sure if I`m to skip longest run entirely, or maybe fit it into the schedule on day 6 or 7? This we may return to in due time. For now, I suppose the only thing that really matters, is seeing how the knee thing evolves. Hopefully all gone by tomorrow!
I`m also a bit curious about strenght training activity to prevent injury, especially knee related...
Buy for now:great:!
Sub 40 within reach? - TheEd - 07-05-2013
some quick feedback .. don't start the 'new cycle' this week .. instead look to balance things with your health and legs .. participate in the relay over the weekend and then look to start afresh next week
you need to do a few light 'quadricep' exercises .. sit with your leg up when watching TV and 'tense - relax' the quadricep muscle .. do this 10 times and repeat this a few times throughout the day
your body is coming down naturally after the strain of preparing for and racing the 10k, and because you are a 'newbie' it is expected that a number of things will happen, this often happens in the first year of running, so be a little patient, you won't lose much if you balance things in the correct way
please ask further questions
TheEd
ps.. there is no problem in running the events, however your attitude must be to let things be, keep chatting and planning with me, but don't be performance orientated as that will put too much pressure on you at the moment .. I hope this helps
Sub 40 within reach? - NordicRunner - 07-05-2013
Thanks for a quick reply.
Actually, I did some fairly easy quadricep exercises at the gym yesterday. The one where you sit down and pull your legs up (straight out). But the one you recommend is maybe even lighter/easier...
The thing is, why I wanted to start another cycle, this would match perfectly with a 10k race May 25th, which I have planned. But I understand Your position om this to be that I can go do that race anyhow I time the cycle? That is, if knee is good of course..
There is also the 21 k June 8th (trail). Maybe I should rather time the training towards that? Plan was to go throuh 10 k cycle omveier more, then use the next two weeks for more 21 k specific training. Perhaps a bit "messy" schedule.
I'm a newbie for sure
Sub 40 within reach? - NordicRunner - 07-05-2013
"Omveier" = once. Damn autocorrect
Sub 40 within reach? - TheEd - 07-05-2013
NR .. take it day by day for now .. once you balance the legs and everything then you can roll towards things. You achieved your sub 40, now you must pay respect to your body for delivering such a high performance for you. Treat it with respect, it is asking for a little more rest, so keep this in consideration and it will deliver for you when healthy again.
the exercise I mentioned is extremely light but has been known to do the trick
after this we can start looking as to how and when we can fit 'strength training for maintenance' in
on we go
TheEd
Sub 40 within reach? - NordicRunner - 07-05-2013
Wise words master.
I will listen to the body, indeed! And today it tells me "all fine", at least so it seems. Which means: no signals when walking down the stairs today. Maybe I was over-ancious yesterday. I really wanna hit the road as soon as possible, but probably best off taking a running free day today then... And maybe hit on an easy 30 for tomorrow. THEN see if it is possible to jump into the cycle
Eager is my middle name these days:laugh:
Sub 40 within reach? - TheEd - 07-05-2013
most competitive sports people are the same, I suggest you read about Jamie
he started getting results when he backed off and started taking things a little more easily, allowing his talent to perform more
read his start - http://www.time-to-run.com/forums/showthread.php?t=2974
and then jump to where he is now, you will note he went through a number of aches and pains etc
cheers
TheEd