|
|
Post by BogFrog on Sept 30, 2021 5:00:29 GMT 8
Is it time to give up the dream?
Have a long standing goal for a sub 40min 10km. I got to 40:27 twice 3 years ago and then suffered a cuboid bone stress injury with associated tenosynovitis - probably from altered running as I had PF. I gave up fast running for a year to settle the foot but have been back at it for a year. Have had various set backs and now have a metatarsal stress reaction with associated tenosynovitis. Is it time to give up the speed dream and focus on the marathon? Although that will likely come with its own set of issues.
|
|
zed
Full Member
Posts: 124
|
Post by zed on Sept 30, 2021 20:38:24 GMT 8
How much volume are you doing? Or were you doing? Maybe look to change from lots of fast running to higher volume, but more 80/20 running?
|
|
|
|
Post by BogFrog on Oct 1, 2021 5:54:53 GMT 8
2 interval sessions a week. Running 4-5 times a week. 60-70km
I wasn't able to get to the grass track I normally do my speed sessions on for a couple of weeks and also upped the kms a little at the same. That's the reason for this one, but thisnisnt my first rodeo. Most peeps would be able to cope with these slight changes...
|
|
zed
Full Member
Posts: 124
|
Post by zed on Oct 1, 2021 9:43:32 GMT 8
I've seen so many running injuries in triathlon and most of them stem from fast stuff, intervals, track work etc Loads of stress fractures, especially with women. We have a few teenage girls in our club with stress fractures. Getting flogged in interval sessions.
I went sub 20/5km after doing lots of easy running, I was recovering from a bad calf tear and was just running lots at 5.30+ pace, eventually dropping a little to 5min pace. Virtually no speed work as I was too worried about tearing my calf. I eventually started doing a few tempo runs, but nothing close to 4min pace. I was doing 80km a week though, a few 100km weeks. Sounds heaps, but as it was mostly easy, it didn't feel too onerous. I'm guessing it would be ideal to be doing speed work, but perhaps you could still achieve your goals with easy to moderate running. Nothing faster than tempo pace? The fastest I ran was 4.30. Then the 5km I was running 3.50 pace and it didn't feel unfamiliar or too fast. So maybe you don't need to do any training at race pace?
|
|
|
|
Post by BogFrog on Oct 1, 2021 12:38:29 GMT 8
I have no chance without speed work. Sub 40 would be top end of what my body could achieve. I'm guessing that your potential, if you were doing speed work, would be well under 40mins.
I spent a year doing slower stuff with tempo, admittedly only 50km per week and my top speed dropped dramatically.
|
|
zed
Full Member
Posts: 124
|
Post by zed on Oct 2, 2021 13:41:07 GMT 8
I have no chance without speed work. Sub 40 would be top end of what my body could achieve. I'm guessing that your potential, if you were doing speed work, would be well under 40mins. I spent a year doing slower stuff with tempo, admittedly only 50km per week and my top speed dropped dramatically. ha ha yeah I should really do more speed work and more focussed running. I had calf problems for so many years that I just pretty much gave up on running anything fast, but am on top of them now and have been for 2 years. Fingers crossed. |
|
|
|
Post by BogFrog on Oct 2, 2021 21:53:42 GMT 8
If you do it, only do it cause you really *want* to and do it carefully! But you already know that. And report back. I always love reading people's progressions...
|
|
zed
Full Member
Posts: 124
|
Post by zed on Oct 4, 2021 14:59:40 GMT 8
If you do it, only do it cause you really *want* to and do it carefully! But you already know that. And report back. I always love reading people's progressions... I'd like to get quicker running, but triathlon is probs a priority atm. Will keep you posted though! |
|
|
|
Post by Ironnerd on Oct 30, 2021 6:55:22 GMT 8
I have been doing 1-2 interval sessions a week to get some top end speed back. The next day after an interval session I am really, really sore. However after 4 weeks my speed has not improved  . I hate interval sessions, I would much rather go for a long a run. Patience young grasshopper old Ironnerd. |
|
|
|
Post by comfortablynumb on Oct 31, 2021 3:44:15 GMT 8
I have no chance without speed work. Sub 40 would be top end of what my body could achieve. I'm guessing that your potential, if you were doing speed work, would be well under 40mins. I spent a year doing slower stuff with tempo, admittedly only 50km per week and my top speed dropped dramatically. ha ha yeah I should really do more speed work and more focussed running. I had calf problems for so many years that I just pretty much gave up on running anything fast, but am on top of them now and have been for 2 years. Fingers crossed. How did you solve your calf problems Zed? I'm having the same issue for the past few years after finally being able to return to a little running. Calves strain/tear at random intervals which puts me out of running for a few weeks or more. Never had any calf problems 10yrs ago. Have done lots of hip/glute/core strengthening over the past few years, but nothing specifically for the calves other than the odd calf raises (which I've recently read put nothing like the force through the calves as running does). |
|
|
|
Post by BogFrog on Oct 31, 2021 5:36:54 GMT 8
I haven't had any major calf issues (yet) but whenever I've had an injury and am returning to running, calf raises, done very slowly, are only the very basic exercises. Hopping and skipping are more 'impactful' along with jump lunges...
|
|
|
|
Post by Ironnerd on Oct 31, 2021 6:46:49 GMT 8
I haven't had any major calf issues (yet) but whenever I've had an injury and am returning to running, calf raises, done very slowly, are only the very basic exercises. Hopping and skipping are more 'impactful' along with jump lunges... I find that if I slack off on doing slow calf raises, on a regular basis, that my plantar fasciitis comes back, |
|
|
|
Post by BogFrog on Oct 31, 2021 13:49:36 GMT 8
This sounds quite familiar... 🙄
|
|
. I hate interval sessions, I would much rather go for a long a run. 