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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: How to train (/Thread-How-to-train)
How to train - TheEd - 18-05-2011
why not consider taking a few days off?
you got the result last week and now your body is asking for rest
this is where the build-up and supplementary runs come in
helps you recover from races and hard training
TheEd
How to train - Raginglynx - 18-05-2011
Ok, but what about the last race before China i have next week? Is it still ok to do it?
rgds,
Christian
How to train - TheEd - 18-05-2011
don't look so far ahead, take care of yourself now and next week will be next week
enjoy
TheEd
ps.. u will not lose anything
How to train - Raginglynx - 19-05-2011
Ok Coach!
So I'll try to avoid running both today and tomorrow. You know, it really itches in my legs when I'm not allowed to run
Just kidding!
rgds,
Christian
How to train - TheEd - 19-05-2011
if that is the case then go for a walk, that will be beneficial
for now you do not want to have elevated pulse ranges
let's see how it goes
TheEd
How to train - Raginglynx - 23-05-2011
Took 2 days off, thursday and friday last week. On saturday I ran, but not the whole 90 minutes easy. Yesterday I ran in the rain.
On the saturday I had around 10 steps on which I felt a little pain in the achilles tendon. It was after almost 1 hour.
On the sunday I felt nothing of it.
sat May 21 - 76 min easy (longest)
13.16 km - 5:46 min/km - 130 in avg hr
sun May 22 - 61 min easy
10.76 km - 5:39 min/km - 127 in avg hr
rgds,
Christian
How to train - Raginglynx - 23-05-2011
The first few steps of todays 1 hr run I felt the niggle in the achilles tendon, then it disappeared.
Mon May 23 - 60 min easy
1:00.43 - 11.78 km - 5:26 min/km - 128 in avg hr
rgds,
Christian
How to train - TheEd - 24-05-2011
you may need to take some rest to get this to heal completely
as well as consider whether there is a little scar tissue there which will need to be treated
Cheers
TheEd
How to train - Raginglynx - 24-05-2011
ok. The race is next monday.
Today I did the 1k intervals, which went fine. Like earlier, during the first 10-20 steps during warm-up I felt the niggle. I stretched extensively before the intervals.
At no time during the intervals I felt the niggle.
You still think I should rest? I believe the niggle only shows at slower runs.
I will give you the 1k session data later today if I get the chance
rgds,
Christian
How to train - Raginglynx - 24-05-2011
Forgot to tell, I also had the dry-retchings the last 50 meters of the last 1k.
There were nasty head winds during lap 3 to lap 5, which took the most out of me, which is obvious when looking at the pace and resting hr.
6 x 1k with 60 seconds of rest in between
Lap - Avg pace - Avg HR - Max HR - Min HR after rest
1 - 3:36 - 163 - 107
2 - 3:38 - 164 - 111
3 - 3:38 - 174 - 118
4 - 3:41 - 177 - 125
5 - 3:43 - 179 - 132
6 - 3:39 - 180 - 128
rgds,
Christian