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+--- Thread: sub 40min 10k queries! (/Thread-sub-40min-10k-queries)
sub 40min 10k queries! - TheEd - 27-01-2009
Hi Joey
have you gone through the Achilles Tendonitis information provided?
It's most important to take note of that info
the thing with the achilles is that recovery often is made quicker via cross friction which breaks down the scar tissue making the movement of the tendon easier
so if you are not having it treated you will have discomfort for quite a while and only you can determine how bad things are
so depending on that, only consider 20 to 30 minute runs
and do icing and stretching after as well as considering a mild anti-inflammatory
TheEd
sub 40min 10k queries! - joey12345 - 27-01-2009
Hey!
Yep, I've had a good look at the Achilles Tendonitis page. I've been icing, stretching and massaging with anti-inflammatory gel.
I think I might head to the physio to get it checked out just to be safe anyway.
Just a question, what do you mean by
"..recovery often is made quicker via cross friction which breaks down the scar tissue.." ??
Cheers,
Joey
sub 40min 10k queries! - TheEd - 27-01-2009
cross friction is what the physio may do
afterwards you can tell me about those joys
Cheers and good luck with a speedy recovery
TheEd
sub 40min 10k queries! - joey12345 - 31-01-2009
G'Day Coach!
Just thought I'd check in and update on the recovery status...
Had a few sessions at the physio, got some massage and ultra-sound etc. and been doing some strengthening exercises and stretching.
Achillies feels like it is recovering pretty well, I've also had a couple of very easy 5k runs to try and keep the legs clicking over!
Hopefully will be able to do the 4k time trial within the next week or two!
Very much looking forward to getting into a regular training routine!
Cheers,
Joey
sub 40min 10k queries! - TheEd - 31-01-2009
excellent Joey
so did you ask what cross friction was?
onwards and forwards
TheEd
sub 40min 10k queries! - joey12345 - 31-01-2009
Actually no I didn't!
I will next time though!
sub 40min 10k queries! - joey12345 - 24-02-2009
Hey The Ed!
Sorry I've been so quiet for the last few weeks, I've been travelling about and haven't any internet!
I've still been running quite a bit, but haven't managed to get the 4k time trial done, but that should be done over the next week or two if I can get access to my local track!
And the achillies is back to 100% too.
Just thought I'd keep you posted, TheEd!
Cheers,
Joey
sub 40min 10k queries! - TheEd - 25-02-2009
Good stuff Joey
try to get in some 30 to 40 minute easy runs in and then after the 4k time-trial we can see the direction your training will move in
Thanks
TheEd
sub 40min 10k queries! - joey12345 - 15-03-2009
TheEd!
I've finally managed to complete the 4k time trial.
It was a bit slower than I would have liked, I've had a bit of a cold, so was feeling a bit sluggish.
Here are the lap times:
1.28.7
1.32.5
1.32.6
1.31.4
1.30.7
1.33.5
1.33.7
1.32.7
1.31.4
1.21.4
15.08.8
But I think I'm capable of about 14.30 at 100% health at the moment.
Feeling like some good hard speed work will be very beneficial too!
Cheers,
Joey
sub 40min 10k queries! - TheEd - 15-03-2009
Its a good place to start
how are all the aches and pains and are you cold free?
you can start training on the
sub 40 minute 10k Training Program
from Tuesday with the first 2000m session on Thursday
for the next few days simply do 30 to 40 minute easy runs in preparation
once the program starts it would be wise to reduce the runs (other than the quality sessions) by 20%
feedback is most important so that we avoid both injury and illness
Good luck
TheEd