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+--- Thread: 10k beginner - looking to improve. (/Thread-10k-beginner-looking-to-improve)
10k beginner - looking to improve. - TheEd - 13-10-2008
Hi B
1. projected 10k pace .. this is a fartlek session .. 5min at 10kpace then 1 min easy and then another 5 minutes at 10k pace then 1 minute easy and 5mins at 10k pace
pretty straight forward but just don't go out too quickly at first
2. if you do the 4k .. try to do it on a 400m track or then race a 5k or even 8k .. 8k may be better than 5
3. easy week before race .. planned
Hope this helps
TheEd
10k beginner - looking to improve. - bmclough - 15-10-2008
Hi TheEd
13/10/2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:29:54
Avg HR: 144
Max HR: 150
Distance: 4.11km (GPS)
14/10/2008
Run Type: Threadmill
Gradient: 0.5
1st 5 Mins @ 4:41
2nd 5 Mins @ 4:41
3rd 5 Mins @ 4:38
Avg HR: 164
Max HR: 184
Distance covered: 4.25km
15/10/2008
Run Type: Threadmill
Gradient: 0.5
Duration: 0:40:00
Avg HR: 138
Max HR: 147
Distance: 5.25km
So coming into an 8k test on Saturday. I believe I am starting to get more confidence and feeling stronger when running sub 4:40 for a km but as you said patience and I will see the difference. The second cycle of the program should be interesting as I can compare results.
BTW I appreciate all the advice and time you are putting into this. Hope I can deliver when the time comes :laugh:
Regards, B.
10k beginner - looking to improve. - TheEd - 15-10-2008
Hi B
You can definitely see you relaxing up on your easy runs .. you wising up to the schedule
progress is inevitable
as for delivering
that is your department
and I know that from the training you should gain in confidence
Cheers
TheEd
10k beginner - looking to improve. - bmclough - 20-10-2008
Hi TheEd,
Well the last fews days of the schedule did not go as well as planned. :
: I had an annoying niggle on the outside of my lower right leg which I could feel during Day 16's easy run so I skipped the easy run on Day 17 to rest up for an 8k try-out on Saturday. Unfortunately it was still present come Saturday so I only did 4k. It is annoying niggle , no pain but I am aware of it when running the 4k was ran in 18:30 for information. Niggle most evident when pushing of the right leg.
I decided to rest until Day 1 of the second cycle tomorrow and see how things are going so fingers crossed. Plenty of stretching etc until then. Going to try some floor exercies to night to stress the leg and see what happens.
I have identified a 6k beach race for the end of the second cycle too, so I really hope I can get it moving. The race is a bit short but it would be something to aim at.
B.
10k beginner - looking to improve. - TheEd - 20-10-2008
Hi B
please go through through Time-to-Run Injury section
http://www.time-to-run.com/injuries
and specifically the The 5 Most Common Running Injuries
http://www.time-to-run.com/injuries/thebig5/index.htm
Let's see if we can identify what the niggle is and take it from there
These things happen and often happen when on a new training format so don't be despondent and let's look into things
Cheers
TheEd
10k beginner - looking to improve. - bmclough - 20-10-2008
TheEd Wrote:Hi BI will have a good read tonight. At a quick glance I am not in the big 5 category so hopefully it is a niggle that will have healed up by tomorrow PM.
please go through through Time-to-Run Injury section
http://www.time-to-run.com/injuries
and specifically the The 5 Most Common Running Injuries
http://www.time-to-run.com/injuries/thebig5/index.htm
Let's see if we can identify what the niggle is and take it from there
These things happen and often happen when on a new training format so don't be despondent and let's look into things
Cheers
TheEd
I will do the strength exercises tonight and listen to the leg to see how it is doing.
10k beginner - looking to improve. - bmclough - 21-10-2008
Hi,
Last night I did the stretches and the strength exercises with no pain or awareness of the niggle. I iced and rested and got a good nights sleep.
There is a definite improvement in that the niggle has dulled more.
I could probably run on it this evening but would like your advice as I am inexperienced in dealing with these things at present. I am also anxious to start cycle 2 of sub-45 program.
A bit of internet research pointed at following although it could be anything
"the peroneus longus (also known as fibularis longus) is a superficial muscle in the lateral compartment of the leg, and acts to evert and plantar flex the ankle."
BTW I also have access to a gym this evening if that is more appropriate.
B.
10k beginner - looking to improve. - TheEd - 21-10-2008
Hi B ..
you would start with the 3 week cycle today and the 2000m session on Thursday .. you need to have the niggle well under control by Wednesday evening before venturing towards the session Thursday
repeat the 2k pace as done before and hopefully you have a better experience
TheEd
10k beginner - looking to improve. - bmclough - 21-10-2008
Hiya
Well I will listen to my leg this evening and if I feel it more benefical to rest it again I will. It will not be the end of the world to miss the starting easy session if i can get started tomorrow.
Regards
Brendan
10k beginner - looking to improve. - TheEd - 21-10-2008
Good stuff Brendan
being flexible while adapting to new routines is good
even if it takes a little longer to adapt the secret is to avoid injury
Cheers
TheEd