going for sub 40

[gjoko]

It was just a virus infection I mistook for a mosquito bite since it caused me painful skin rash with blisters

I edited the post later not to give anyone the impression that mosquitoes carry Varicella Zoster (chickenpox) virus... it just hibernates in spinal cord and activates for reasons unknown.

What comes to the recovery, I assume running would have backfired earlier with impaired immunity etc..

Anyway, this morning I went for a easy 40min run. Enjoyed.

Tomorrow I'll try a sub 22 5k. If I fail badly, I may have to reconsider attending to the 10k race.

[TheEd]

here's hoping things all work out

all the best

TheEd

[gjoko]

Day 13 - Sat 5k paced run

Could have maintained this pace for another 5k

1|3:37
2|4:27
3|4:20
4|4:01
5|3:44
20:19

:jive:

[TheEd]

nice to hear it is rolling back together

enjoy

TheEd

[gjoko]

Day 17 - 10 x 400m @ 88s

1|88
2|88
3|88
4|88
5|88
6|89
7|89
8|86
9|88
10|85

Fast and easy. I was tempted to go faster. Gladly the 100 m splits on the track keep my speed in control. Outside the track, 6x1min Fartlek session is a bit of a problem as I always attack the fast parts way too fast. At least it feels like it after the run.

Even though the speed was in control at the track, running felt somewhat uncoordinated. It was like my upper and lower body were out of sync. I'm doing 10 min core work twice a week after easy runs. So I don't think it's a strength issue. Maybe I need to stretch my hip flextors or smth...


On Saturday I've go a 10K race. The circuit starts with a huge 25 meter climb @ 1km mark followed by a looong downhill till the 2k mark. Rest of the course is relatively flat. I was thinking of taking the climb easy, going after the lost seconds in the downhill and then setting back to (4.10/k) pace. Does it sound reasonable?

[TheEd]

with the 6 x 1 minute fast / slow

the fast is at the predicated or desired race pace for the coming race

you have to get the feel of the pacing right

it is meant to be a session where you left wanting to race, it is a feel good session and an important session to get right psychologically

on we go

TheEd
ps.. what are you doing as your core session?

[gjoko]

...a feel good session left me wanting to race. I'll aim for that.


I came by a functional core routine for runners when I was looking to recover from my ITBS. I've been doing this for 8 months now regularly. At first it was really though, but now it's just a cool down really.

In summary:
1.Modified Bicycle
2.Plank
3.Leg Extension
4.Side Plank
5.Modified Bird Dog
6.Supine Leg Lift

1 min per exercise
no rest transitions
1 min rest between sets (I'm usually doing 2 sets)

Seems to be working. Helps with posture too..

[TheEd]

thanks for that gjoko

the reason I asked, is that currently I am working with 2 athletes and a local pilates instructor

the intention is to then provide a series of modules aimed at the runner

I will go through that site and see what can be combined with what is being planned this side

thanks for your input

TheEd

[gjoko]

Pilates for runners... sounds great! I'm looking forward to it.


Had a fabulous race tonight. 11k+ fellow runners, weather was perfect , had a good warm up and pacing went just as planed. I was aiming for sub 42.

Splits from my chip:
1k 04:11 04:11
3k 03:58 12:07
5k 04:22 20:51
7k 04:21 29:33
9k 04:18 38:08
10 03:47 41:55

I maybe cruised the middle part too comfortably and noticed at 9k that I was lagging behind.. and then had to hurry till the finish line

Last year I did 43.30 on the same course. So very happy with new PB.

[TheEd]

congrats gjoko .. judging from the splits, there is certainly more to come

what have you planned from now?

TheEd