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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 35 (/Thread-Sub-35)
RE: Sub 35 - jamieh - 30-11-2019
PF is stable and slowly improving. Still no pain at all running fast. Eases quicker first thing in the morning than it did 2 weeks ago.
After the 10k I will take a couple of off weeks into Xmas to hopefully lay it to rest properly.
RE: Sub 35 - jamieh - 03-12-2019
4x1 mile off 2 mins today. Not with the group as travelling for the rest of this week. Headwind on the odds, tailwind on the evens.
5:06 (3:10)
5:09 (3:12)
5:16 (3:17)
5:08 (3:12)
Tried to keep it fairy comfortable (at least on the tailwind reps!). Again no pain on the reps and just a bit sore now afterwards.
I did, however, have quite a lot of PF soreness during 20k easy off-road on Sunday so took yesterday off completely. Seems like off-road really aggravates things. Was feeling much better after 24h off though.
Will just keep things ticking this week into the race, with very little mileage and then as mentioned will take a good break afterwards.
RE: Sub 35 - TheEd - 04-12-2019
HI Jamie, twisting and turning will aggravate PF
good luck for the race
TheEd
RE: Sub 35 - jamieh - 16-01-2020
Happy new year Ed
Hope you've enjoyed some good family time.As you might have guessed I ended up not doing the 10k. Morning of the race was incredibly windy (40MPH), and my foot was still nagging so I decided to call it a season and take some proper time off. I took 10 days off and completely got rid of the PF pain. I did some jogging over XMAS and then a build up over the last 4 weeks. Last 2 weeks have been 80k (mostly jogging + fartlek) and with 29k easy on Sunday, all without pain.
I joined the group for 6x1 mile on the road loop yesterday evening ahead of a 10k race on Sunday.
6:30 turnaround time (so between 75-90s)
5:05 (3:10/k)
5:00 (3:07/k)
5:00 (3:07/k)
5:23 (3:21/k)
5:18 (3:18/k)
5:14 (3:16/k)
I did the first 3 keeping up with their 10k pace (actually felt pretty good!) and then decided to do the last 3 closer to my actual 10k pace. The last 3 felt incredibly comfortable.
Pleasantly surprised despite being 79kg.
Nice and easy now into the race on Sunday.
I had been aiming at sub 34... although after yesterdays session wondering if there might be slightly more in the tank if good conditions (it's a very flat course and so far looks like no wind and a very quick field).
Will keep you posted.
I have a championship entry to London Marathon in April, and 2x 2:35 guys hoping to break 2:30 to train with - so this is the goal!
RE: Sub 35 - TheEd - 16-01-2020
Great to hear from you Jamie .. and thanks .. all the best for 2020 to you
just be careful not to aggravate the PF again, be careful of upping the speed too quickly and be careful with new footwear etc
how are you going to approach the marathon .. 10k training with long run maintained and then switch to marathon specific the last 6 weeks?
onwards TheEd
RE: Sub 35 - jamieh - 19-01-2020
33:17 in the 10k today - a 20s PB!
3:16, 3:16, 3:23, 3:19, 3:20 (5k in 16:35)
3:24, 3:20, 3:16, 3:19, 3:10 (10k in 33:17)
Perfect conditions (no wind, 10 degrees) and a nice flat course, albeit with a few tight turns taking the edge off.
Overall really happy and absolutely no pain in the foot, including with a 5k warm up and 5k warm down.
Yes the marathon plan is exactly as you say, but the the aim of getting the mileage higher by running ~7/8k genuinely easy recovery runs most mornings (4:45/km).
RE: Sub 35 - TheEd - 21-01-2020
congrats Jamie .. now for sub 33 .. sub 32:30 .. sub 32:00 .. in that order
.. your pacing in the race was excellenttalking easy am runs .. how are you finding these
how did you recover after the 10k .. do you race with taping or without?
TheEd
RE: Sub 35 - jamieh - 26-01-2020
"now for sub 33 .. sub 32:30 .. sub 32:00"; Yes, Yes and Yes!
Morning runs are working nicely so far and the recovery has been great. Almost 90k of running this week including 27k long run today.
I've stopped taping as the PF has healed. One thing I have done, however, is taped a small wedge of tissue paper to the outside bottom of my insole, allowing me to keep some extra weight off of the toe and inner forefoot and minimise supination. Seems to be working well.
Next big race is a half marathon in March, I'll probably aim at a few quick park runs on 'race day' between now and then to bring down the 5k.
RE: Sub 35 - TheEd - 28-01-2020
Hi Jamie, great to hear all moving in the right direction
once you go sub 16 the journey all round becomes easier to achieve
for example getting towards 6 x 1k @ 3:05 with Rest 60 tells you where you are or anything equivalent
remember the importance of adding some extra rest in the program, so as to avoid injury. In the past, after getting into shape your body takes a wobble. The extra am runs should assist in this happening less but you still need to monitor yourself and come down and rebuild
onwards and good luck TheEd
RE: Sub 35 - jamieh - 29-01-2020
Thanks Ed. All taken on board. I'm in a better mind set now for rest.... focusing only on the sessions and everything else being easy (actually easy, like 4:30/km+) so hopefully this is a better strategy. The long run on Sunday, for example, was close to 5:00/km (although quite hilly).
Did a session last night with the fast guys. The session was supposed to be 8x1k (pavement loop) off 60s. Unfortunately the 60s started when the first guy finished (~2:50) so it was a very tough session for me and I only managed 5 x1k (off ~40-45s).
3:12
3:08
3:10
3:09
3:12