Trainingsession 27 June - 3 July
Last weeks changed program:
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Monday |
Easy run 60 minutes |
Easy run 30 minutes |
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Tuesday |
Warm up 30 minutes +6x600m |
Easy run 30 minutes |
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Wednesday |
Easy run 40 minutes + strength session |
Easy run 30 minutes |
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Thursday |
Progressive run 60 minutes |
Easy run 30 minutes |
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Friday |
Aqua Jogging (1) |
Aqua Jogging (2) |
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Saturday |
Aqua Jogging (3) |
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Sunday |
Strength Work |
Aqua Jogging (4) |
So I had to change my training last week. I did the progressive run on Thursday. Then I ran to the Physio in the afternoon for my second run.
When I got there he examined me and thought it would be better for me if I took a few days off and just did some aqua jogging as I have Tendovaginitis of the soleus muscle. Or to you and me a soar calf, well a little more, it's a rip of the tendon where it connects to the calf muscle.
Aqua Jogging is something I have done in the past, but during rest periods where I wasn't overly worried about fitness. This time I have to keep my V02 as high as it currently is. Basically try not to loose any fitness as I'm not running.
The sessions I have done so far include the following.
(1) 10 * {60 seconds hard with 30 seconds recovery}
(2) 20 * {60 seconds hard with 30 seconds recovery}
(3) 15 * {60 seconds hard with 30 seconds recovery}
(4) 10 * {150 seconds hard with 30 seconds recovery}
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Monday |
40 minutes |
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Tuesday |
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Wednesday |
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Thursday |
Easy run 40minutes |
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Friday |
Easy run 30 minutes |
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Saturday |
5km Race in Holland |
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Sunday |
Easy run 50 minutes |
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On Monday I went for a short run but my calf got soar after 15 minutes so I just jogged home, by the time I got home it was really soar, so I'm going to rest it again.
The rest of the weeks training will be decided on a day by day basis. The plan is still to run the 5km in Holland on Saturday but I'm not willing to risk the rest of the summer over one race.
Comments On "27 June - 3 July"
Progressive Run
Hi Noel
Dan M Posted on July 5th, 2011Thanks for reading and leaving a comment. Well done on the recent races, good placing in the BHAA race and again in Tullamore.
The progressive run, isn't so much like a Tempo, or what i would do for a tempo anyway.
I usually ignore my HR during it, and run to pace, so its usually like this:
30 minutes at 4min/km
10 minutes at 3.25min/km
10 minutes at 3.15min/km
5 minutes at 3.05min/km
5 minutes at 2.55min/km
The last 5 minutes are supposed to be done at 2.50/km, but I rarely get it all completed at that pace. It's pretty tough, but it's my favorite session. great feeling after. It just suits me to be honest. I much prefer this to doing long reps, and I reckon the benefits are pretty much the same.
Progressive Run
Hi Dan, Sorry to hear you are injured but hopefully you will be back soon. I see that you do a progressive run, I have seen it mentioned in a few places. What way do you run that , is it increased by your HB or pace, is it faster than a tempo?
Noel M Posted on July 4th, 2011Aqua Jogging
Hi Jimmy
Dan M Posted on July 1st, 2011Thanks for reading. I wear a heart monitor with my Timex GPS watch. It won't read the Heart Rate while the chest strap is summerged, so once each effort is finished I try get the chest strap above water level quick so the watch picks up my heart rate and I have some idea what level it's up at.
It's difficult, but I guess the effort is the most important part. I wear an aqua jogging belt as I just sink without it, but some people can get away with out the belt, so maybe that takes a little more effort.
Cheers
aqua jogging
Silly question time,As I have ongoing calf issues I'm gonna try the aqua running,is there a way or a need to measure h/r while in the pool.Or do you just rely on working hard and not knowing.
Jimmy mac Posted on June 30th, 2011