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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 22-01-2010
Hi Coach,
Itôs rainy season now so I missed the first run on Tue (most of rain is at night). But I was able to run in the morning on Wed and Thu. Both 45min, around 6:30min/k (7km) but with no useful HR data. Need to replace the battery.
So far everything is fine. Iôm doing better stretching and icing my foot everyday, especially after a session. Iôve been wearing the new shoes since early this month (much more comfortable!). Tomorrow I wonôt be able to do the hill work (have a very short trip) but Iôll try an easy session.
Have a nice weekend!
MMS
Improving 10k with regular training - TheEd - 24-01-2010
good stuff MMS ... keep things easy and you should be back up to speed soon
TheEd
Improving 10k with regular training - MMS - 25-01-2010
Hi Coach,
I was thinking of a 10k race on March, 14th. How about that?
MMS
Improving 10k with regular training - TheEd - 25-01-2010
you should have enough time to build-up to that and if you don't put much expectation on yourself it should be enjoyable
what say you?
urf:TheEd
Improving 10k with regular training - MMS - 25-01-2010
I nice and enjoyable race to begin 2010. That's what I want.
New PB will come naturally this year... :great:
MMS
Improving 10k with regular training - MMS - 30-01-2010
Hi Coach,
it's been really nice to be back on a running routine. :jester:
The past few days I had some morning runs to avoid the rain that usually comes at night (it's been raining for consecutive 38 days here!). As a result, higher HR data is shown.
Jan 23rd 35min - Day 5
Time:35min
Dist:5,5k
AHR: ?
Temp:23C/night
Jan 24th 55min - Day 6
Time:55min
Dist:8,5k
AHR: 146
Temp:21C/night
Jan 25th OFF - Day 7
I've been doing stretching exercises during my off days.
Jan 26th 45min - Day 8
Time:45min
Dist:6,9k
AHR: 164
Temp:20C/morning
Jan 27th 45min - Day 9
Time:45min
Dist:6,9k
AHR: 162
Temp:20C/morning
Jan 28th 45min - Day 10
Time:45min
Dist:6,6k
AHR: 145
Temp:23C/night
Jan 29th 5x6min - Day 11
Temp: 23C/night
Aprox. data.
K|Time|Pace|AHR
1,4|10:00|07:00|134
1,1|06:00|05:30|162
0,3|02:00|07:00|154
1,1|06:00|05:30|159
0,3|02:00|07:00|156
1,1|06:00|05:40|163
0,3|02:00|07:00|156
1,1|06:00|05:40|158
0,3|02:00|07:00|153
1,1|06:00|05:30|166
0,3|02:00|07:00|162
1,0|07:00|07:00|156
===================
I'll try to slot some runs in the morning to get my body used to this time of the day. Most of races I intend to run this year are in the morning. And on these days, I also do extra stretching exercises, sit ups and press ups at night.
My right foot is fine, but I've been icing it regularly. It's part of my routine, now. Today I feel my legs a bit tired. It's perfectly normal after 4 consecutive days of training. I haven't had this in 2 months, I believe.
That's it, for now!
Have a nice weekend!
MMS
Improving 10k with regular training - TheEd - 31-01-2010
consider taking a day break after every 3 days of training
then there is less chance of picking up problems
provide feedback every 3 days and we will be able to monitor things easier
Cheers
TheEd
Improving 10k with regular training - MMS - 03-02-2010
Hi Coach!
As you suggested, Iôll take today off. I totally agree we should go easy now to avoid further problems. So, here is the feedback of the last days.
Jan 30th OFF - Day 12
Jan 31st 5K Tempo - Day 13
I wouldnôt be able to do the hill work, so I had a tempo run (once you suggested this type of replacement).
Time:26min
Dist:5k
AHR: 178
Temp:24C/morning
Feb 1st 55min - Day 14
Time:55min
Dist:8,4k
AHR: 146
Temp:21C/night
Feb 2nd 45min - Day 15
Time:45min
Dist:7k
AHR: 147
Temp:24C/night
Feb 3rd OFF - Day 16
===================
How should I continue this week, after todayôs day off?
Thanks!
MMS
Improving 10k with regular training - MMS - 09-02-2010
Hi Coach, how are you?
Looks like the Achilles is aching again. When my ortho said iôd be able to get back into training, I was feeling the Achilles after I wake up. After 2 or 3 steps it would go away. He said it would go away, and it did. But now itôs the same thing again.
Last time I ran was on Thursday. During the weekend, as I was at the beach, I did some swimming. When I stretch, I donôt feel a thing. Icing has been done, even before feeling anything. The good thing is that today it was aching less.
I was checking my running log and during recovery I ran 38k within 20 days. After that, when I started Build Up, I ran 80K the following 20 days. Perhaps I shouldôve run less? What do you think I should do now? :confused:
Tks!
MMS
Improving 10k with regular training - TheEd - 09-02-2010
recovery and self treatment is very important .. avoid running on soft surfaces and stay off the hills
unfortunately the achilles can take a while to recover
Please keep me informed
TheEd