jane davies 17


Latest posts by jane davies 17

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How to decide race pace to aim for?

Posted: 15/08/2014 at 12:48

Thanks for taking the time to reply. I'll certainly have a search through this thread.

I'll root out my monitor, and make sure I wear it for the 5k next week.

How to decide race pace to aim for?

Posted: 14/08/2014 at 23:18

Thanks for your comments on here. I will try the 5k next week and see how it goes. 

I've not heard of HADD but I'll have a look at the thread and search the articles. Thanks for the suggestion. 

Large amount of tread wear on one foot

Posted: 14/08/2014 at 14:12

I've recently been to a podiatrist about a toe problem, and got orthotic insoles. He said one leg was about 1cm shorter than the other, but it might be functional or structural. I haven't been back yet to try and find out which.

 

I'm guessing functional discrepancies can be treated with exercise but structural ones will need more.

Starting again from scratch

Posted: 14/08/2014 at 13:49

Sounds good. Make sure you look at your hamstrings too. I focused too much on my quads, and after walking with a straight leg for so long, my hamstrings completely stopped firing. I worked from curls (lying then standing) to bridges to one-legged bridges.

How to decide race pace to aim for?

Posted: 14/08/2014 at 11:33

I wrote a long reply earlier, but it has vanished.

Thanks for the comments and advice.

I'm fairly confident I can run the 10k at 8:30 min/km pace. I know I can run at 8:00 min/km pace, but I'm not sure I can sustain this for 10k. I'm going to try it for a 5k race/run, and see if I feel like there is anyting left in the tank at the end.

I'll probably come back for your opinions once I know that.

I'm almost recovered from injury, but still occasionally niggly. My knee will never be in quite the same position again, which has meant I get niggles elsewhere. I learnt from a false start (achilles went, 3 more months of physio and strength work), so used a couch to 5km programme to get back into it this time.

I'm carrying an extra 2 stone as a result of sitting on my bum for most of last year. It's starting to shift now, but I know it will slow me down compared to before.

I'm looking forward to this race, but also thinking medium and long term. Medium term target is to beat my 77min 10k PB. I think aiming to do that next May would be achieveable if the niggles are kept at bay and the weight continues in the right direction.

Long-term, I want to break the hour.

Eccles Cake wrote (see)

Hard to say more without heart rate data but I reckon you could hold 7:30/km for 10k with better training. Would keep it to 8:00/km for this one and see how you feel with say 2km to go

Considering the 7:30min/km pace matches my medium-term target, I'd love to know what you would consider better training to help achieve this. And how would heart rate data help me?

Many thanks

Starting again from scratch

Posted: 13/08/2014 at 20:17

Hi,

I've had similar experiences, although 12min/mile pace is a tempo run for me

I injured my knee back in Feb 13 (skiing though, not running). Had to wait 6 months for surgery, so unable to walk normally for 8-9 months. I literally had to learn to walk before I could run.

Once I could run I got into it again, pushed too fast too soon, and injured my achilles. That meant another 2-3 months of little running.

I'm back running now, but with a stiff toe, which I think might have resulted from the achilles exercises.

The trick this time was to take it really slow. I followed a couch to 5k type plan and even when my aerobic system could have easily done more I stuck to it to allow my legs to slowly adapt. I don't think going on the slow side of caution will be a bad thing.

I also did LOTS of strength work and stretching. I still do a few sessions of each in a week.

I'd advise visiting a sports therapist of physio so they can check for muscle imbalances and weaknesses, and give you exercises to deal with them.

Are your shoes still right for you if your gait has changed? Might be worth checking those too.

Good luck

How to decide race pace to aim for?

Posted: 13/08/2014 at 19:36

Thanks for the comments.

Sorry for any confusion. These are all min/km paces. I just find it easier to work with than miles, especially as I'm aiming for a 10k race. I know they must seem very slow to many.

I confess the idea of Parkrun interests me, but getting up at 7am on a Saturday to make it happen does not appeal. There is a thu eve 5k nearby though, so I could give that a try. In fact, thinking about it, it's in the same area as the 10k race I'm doing, so would be a good test.

After all the runs above I felt like I could do a little more. I don't want to push it too hard, being wary of the injury, so thought stopping a training run with something in the bag was a sensible idea. But there is obviously a balance between than and getting used to sustained discomfort as Thai Green Curry suggests.

I do have a heart rate monitor, but haven't used it since coming back from injury. What type of data would help me to decide?

How to decide race pace to aim for?

Posted: 13/08/2014 at 14:33

Hi,

I'm training for a 10k race at the start of September, and wondered how to decide the time to aim for and hence pace to start at.

I've been following a training programme based on one generated by smart coach, although I moved the easy weeks around a little to fit when I had to travel for work. I have used the training paces generated by this smart coach (converted to km).

I tried the pace calculator on this site but the paces given seemed far too slow. The other issue I have is that calculators ask for a recent race time, but the only one I have is a 10k, and I'm training for a 10k now.

My 10k time in May was 88 mins. However, this was a really hot day and I hadn't run in the heat for nearly 2 years. I was my first race back after starting running again in about February. I was undertrained, and had planned to walk sections. However, having spent a lot of 2013 on crutches with injury and surgery, getting round the course felt like an achievement.

I feel I can do better now, but how much better I'm not sure. I want to run the whole way, and don't want to start so fast that I burn out at 6k.

I've always been slow. Pre-injury PBs of 37min for 5k, 77 min for 10k and 128 min for 10 mile.

My runs last week were:

  • 2.5k at 7.22 min/km pace
  • 6.4k including 3 1km intervals at 7:25, 7:29, 7:22
  • 12k consisting of 7k @ 10:30ish (with hungover husband!) then 5k @ 8:30ish
  • 9k @8:33 ave including 4k in the middle @ 7:55

I normally run 3-4 times a week and aim for a couple of strength sessions, some aerobic cross training and some yoga too. I'm aiming to get my long run to about 14k before the race.

Any advice and suggestions would be welcomed.

Thanks.

The tale of two knees

Posted: 18/07/2014 at 23:36

Good luck.

I'm just back from an evening at the track, happy that my knee coped well with the intervals.

I should maybe say I was a fairly new, very slow runner before injury. I'm not sure if that makes a difference. 

My surgeon was also reluctant to operate, but when I still couldn't walk without a stick 6 months after the injury he agreed.

I'm almost a year on now, and it has been a slow return, but mainly due to muscles which were inactive before the surgery. My hamstring stopped working completely. And my gait has changed slightly, meaning foot and achilles niggles.

I know surgery increases the risk of arthritic change, but I still think that must be better than a tear rubbing with every step.

The actual surgery was straightforward. I could put weight on it the same day snd started running about 10 weeks later. There are 3 tiny scars.

It might help to get an opinion from a surgeon or physio who runs. I'm not sure my surgeon was a runner, but he was keen to get me back to pre injury levels of activity.

Sad and Confused about it all!

Posted: 18/07/2014 at 18:22

Well done. You've gotten over the hardest part now.

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