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+--- Thread: Aiming for sub 40 min 10km (/Thread-Aiming-for-sub-40-min-10km)
Aiming for sub 40 min 10km - TheEd - 08-01-2015
Hi Phil, sadly the calf muscle can also take a while to recover
do keep us informed as to how things go
TheEd
Aiming for sub 40 min 10km - Tjutapai - 29-10-2015
Hi TheEd,
Been a long time since last post, but I haven't given up! I had plenty of issues with calves since last post. Went to physio, did strengthening, building back up etc but broke down a few times. But haven't had any problems with calves since June.
I was away in middle of the year, then started again in August but then came down with a horrible flu which took a couple of months to recover 100% from. In short, haven't been able to string together more than 3-4 weeks of training together for the whole year.
I've just done 2 week Recovery, and now in first week of Build Up. Feeling good so far.
A couple of questions - First, I was thinking of doing 6 weeks of Build Up before starting on a cycle again. Is that the way to go? I'm just wary of jumping in too quickly again.
Also, added complication has been going to one car for our family and I am running/biking to work. It's a hilly 8km run/ride. I've never been much of a fan of the bike, but I don't think doubling up is a good idea yet.
So I'm alternating between run/bike, ie run to work, ride home, ride to work next morning, run home etc. When I get back onto the cycles I will probably use the car on the quality days, e.g 2km and 1km sessions. But do you think this is workable on my schedule?
Many thanks,
Phil.
Aiming for sub 40 min 10km - TheEd - 29-10-2015
nice to hear from you Phil
the cycling and running can work the way you have been doing it
look forward to future posts
TheEd
Aiming for sub 40 min 10km - Tjutapai - 07-04-2016
Hi TheEd,
Just a few days after my last post I got my first kidney stone, which hurt like hell. Long story short it got complicated and meant I was in/out of hospital for a few months. Of course no running and meant starting from absolute scratch again in February. Iââ¬â¢m all good now, and did a few weeks light running then four weeks on the build up and just started my first cycle again this week.
I ran a time-trial on the weekend and calculated my 2km pace as 4:40/km. Did the 5xkm today, with 2 min rest. Found it hard enough but was able to go quicker on the last rep.
Possible 10k race on April 24th at the end of this cycle. Was hoping I would be in good enough shape to go sub 47 mins, then work my way under 45 mins again.
4km TT 2/4/16 (No HR Data)
1| 4:38
2| 4:36
3| 4:37
4| 4:11
Tot: 18:02
Was aiming to beat 18:30.
Day 1: 70 mins easy
Day 2: 60 mins easy
Thurs Day 3 7/4/16: 5x2k @ 4.40/k R120
1| 9:21 | No HR Data
2| 9:21 | 178 | 130 |
3| 9:18 | 180 | 129 |
4| 9:12 | 179 | 130 |
5| 8:43 | 181 | 143 |
Cheers,
Phil.
PS My heart-rate strap is proving to be a bit unreliable. Sometimes works, sometimes doesn't.
Aiming for sub 40 min 10km - TheEd - 11-04-2016
nice to hear from you Phil, a few stones less can only be good
look forward to your feedback and hopefully you can get the heart rate strap to work
on we go
TheEd
Aiming for sub 40 min 10km - Tjutapai - 11-04-2016
Hi TheEd,
Yes losing a stone or two is always good. :laugh:
Day 3 to 8 now done -
Sat Day 5 9/4/16: 90 mins
13.1km | 6:51/k | 149AHR
Day 6: 60 mins easy
Day 7: 60 mins easy
T[B]ues Day 8 12/4/16: 6x1k @ 4:30 R60[/B]
1| 4:27 | 173 | 143 |
2| 4:27 | 182 | 149 |
3| 4:27 | 180 | 151 |
4| 4:25 | 184 | 161 |
5| 4:23 | 186 | 162 |
6| 4:10 | 189 | 160 |
Felt a little fatigued in the 6x1k. First cycle in a long while so adjusting to it again. Managed to get through it and looking forward to a few easy days. Will aim for a Parkrun 5km paced run on Saturday if I can fit it in. Otherwise will have to do it on my own.
All the best,
Phil.
Aiming for sub 40 min 10km - TheEd - 18-04-2016
how are things proceeding Phil?
TheEd