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+--- Thread: Sub 50 for 50 year old beginner ! (/Thread-Sub-50-for-50-year-old-beginner)
Sub 50 for 50 year old beginner ! - TheEd - 31-10-2013
OK .. we need to focus on recovery for now
no running .. you can swim or light cycle
Rest day tomorrow
we can put the next 3 days aside to focus on recovery
tight calves lead to other problems, so our number one aim is recovery for now
rather safe than sorry
onwards
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 04-11-2013
Hello Ed,
Since my 2K session last Thursday I, as advised, have taken it easy. Thank you.
Friday: I did a very gentle 20 min bike ride - felt fine.
Saturday: - did nothing
Sunday: - did a 30k gentle (ish) bike ride.
Monday: - nothing. Calves feeling much better today. Left calf seems to be all fine, the right calf much better with a just a touch of soreness below (away from) the actual main calf muscle. I reckon I will be pretty much recovered by the morning.
To be cautious, I think I might push the 5x1k back a day and do an easy 20 mins instead.
So tomorrow, Tuesday, 20 min easy.
Wednesday: 5 x 1K, R60, 4:45 - 4:50
Thursday: easy 30min (if legs OK)
Friday: Rest
Saturday: Parkrun, pace 4:50.
Hope that sounds OK?
My 10K is on 17th.
Cheers Ed.
Sub 50 for 50 year old beginner ! - TheEd - 05-11-2013
the light Tuesday run is fine however to think of a 5 x 1k session for now is too soon
recover well first
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 10-11-2013
Hello Ed,
Just a quick update.
Did an easy 25 mins last Tuesday and on Wednesday still had a touch of soreness. Did 30 mind easy on Thursday and calves less tight. Didn't do anything on Saturday but did a 90 min bike ride today at a slightly higher heart rate (think I enjoy getting the HR up too much !)
Calves feeling OK today, less tight but still something there. So with my 10 km next Sunday, I think I'll maybe cycle Tuesday, maybe a walk on Thursday then just rest until the race on Sunday. I'm just going to run it for the enjoyment and aim for the sub 50 in the Spring instead.
Cheers
Sub 50 for 50 year old beginner ! - TheEd - 11-11-2013
you could consider doing the 6 x 1 minute fast / slow on the Friday
if your calf muscles are still sore then you know where you stand
the tight calf muscles are a result of overuse
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 11-11-2013
Thank you Ed, I'll do that if all is well.
Have a good day!
Sub 50 for 50 year old beginner ! - TheEd - 16-11-2013
how are things going your side, how are the calf muscles
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 16-11-2013
Hello Ed,
Missed the planned bike ride on Tuesday then tried an easy 30 min run on Thursday. Still got something going on in both calves but it's not getting any worse and doesn't really bother me whilst running however, I am conscious of it. Did the 1 min slow / 1 min fast X6 yesterday and felt fine except I did the fast bits too fast I think and walked the last 2 slow bits. Today calves the same. So 10k tomorrow. Going to take it easy - aim for a 5:30 pace throughout. I've collected ã230 for a charity close to our hearts so have to do it - sore calves or not.
Will make sure I completely recover afterwards and then focus on 2 targets for next year, a sub 50 10k and a half marathon!
Sub 50 for 50 year old beginner ! - Bentom - 17-11-2013
Hello Ed,
Did the 10k this am. Really enjoyed it. Didn't want to push things so aimed to keep my pace just below 5:30 all the way but managed to do a bit better as follows:
1. 5:19
2. 5:20
3. 5:22
4. 5:24
5. 5:29
6. 5:16
7. 5:14
8. 5:13
9. 5:19
10. 5:15
Time: 53:43
Ave HR 171
Ave Pace 5:19 per km
Found the last 1k hardish as it was an incline but had enough in reserve to keep the pace up. Generally found the run ...well, quite easy really and felt comfortable pretty much all then way. Calves a touch sore but did not bother me during the run.
It's only the 3rd time I've actually run 10k or more EVER, (including my long slow runs) since I started running 4 months ago. So I'm happy with my running progress so far and will definitely get sub 50 next year - improving by 22 seconds per km will get me there!!
So, might do a gentle recovery run tomorrow but generally planning on taking a full week off then ease back into it.
Thanks for your help.
Sub 50 for 50 year old beginner ! - TheEd - 17-11-2013
rather have a non weight-bearing recovery exercise tomorrow
this way your calf muscles can be given extra time to recover
TheEd