Aiming for sub 40 min 10km

[TheEd]

Hi Phil, sadly the calf muscle can also take a while to recover

do keep us informed as to how things go

TheEd

[Tjutapai]

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.

[TheEd]

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

[Tjutapai]

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. I’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.

[TheEd]

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

[Tjutapai]

Hi TheEd,

Yes losing a stone or two is always good.

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

Tues Day 8 12/4/16: 6x1k @ 4:30 R60

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.

[TheEd]

how are things proceeding Phil?

TheEd