I'm back running (again, I think).
Four weeks off, complete with ~100 daily calf raises has helped. My first 3 km back was not pretty. It took a long time, the heat notwithstanding. A few days later I followed it up with a 6km. Sunday, in the heat I did 10km. This actually took forever, and I wished I'd had water. I hadn't run that far with water since starting running. It was a hot day though. Weekly total some 20 km.
Both Pfitzinger and Daniels (I believe) recommend holding distance for 3 weeks before adding a maximum of 1 mile (1.6 km) per weekly running day (3 days = 3 miles, etc). My achilles injury really means baby steps and I'll keep this in mind. It may even be more than 3 weeks.
Daniels also recommends maintaining this weekly mileage when adding a day. Whether 3, 4 or 5 days a week running he recommends a 1, 2, 3 split. Normal, or hard runs are a distance of 2/2 (i.e. 1). Easy runs are 1/2 and long are 3/2. So for a normal run of 10 km an easy run would be 5km and a long run would be 15km. Regardless of weekly distance this ratio is maintained.
As I'm returning to running I wasn't sure what my weekly distance would be. Perhaps I should have averaged my mid-week (4.5km average). What I should not have done was my 10km run. It still hurt yesterday. This morning's 5 km certainly didn't help. My comeback plan calls for a 6km on Thursday but we'll see how that feels. I may reduce the Sunday distance. We're camping with my running club this weekend and my focus will be on fun rather than run.
Watch this space.
Showing posts with label Run. Show all posts
Showing posts with label Run. Show all posts
Tuesday, 16 July 2013
Monday, 1 April 2013
Quarterly review
2013 - what a year, and we're only 3 months in!
It seems that January was mostly spent indoors though the number show otherwise. A minimal amount of running, most off-road due to ice and snow including a good XC league race at Tadley. Lots of turbo cycling though - great quality and quantity.
February was an improvement in running volume and quality though the biking was reduced due to tapering and racing. Some good duathlon race results at Dorney and Althorp and of course qualifying for the ETU champs.
March was a bigger month all round with some great quality bike (road and MTB) and run sessions. The month was finished nicely with a ~4 hour club ride finishing at the cafe at Dinton Pastures, where I refulled with a sausage roll, chocolate fudge cake and a coffee.
With hindsight I wish I'd had some quick tracker so I can separate turbo and road rides. Perhaps something for me to add to my TrainingPeaks metrics.
April started with an easy 30km road ride, where I took in a lap of the HCC234 time trial course. My TT season starts there this Thursday. Tomorrow morning will be a good threshold TrainerRoad turbo session and Wednesday will be a 30 minute recovery ride to spin the legs out in readiness for Thursday. I'll swim Friday.
No running for me this week. A tight calf has caused my Achilles to become sore. Knocking running on the head for a week will not affect the goal for me. I will also stop my daily hamstring stretched as I have an inkling that the stretches are also contributing to the problem. Shame, as I was enjoying the track sessions. More time on the foam roller needed.
Even though it was a busy training weekend, the extra two days holiday meant some really good family time was had. We didn't do much - visited the in-laws Saturday for more cake, and then back over for Sunday lunch. Friday and today we chilled at home. Daughter leant to play draughts and is already beating me. One day I'll win against my wife too. Here's hoping at least!
It seems that January was mostly spent indoors though the number show otherwise. A minimal amount of running, most off-road due to ice and snow including a good XC league race at Tadley. Lots of turbo cycling though - great quality and quantity.
February was an improvement in running volume and quality though the biking was reduced due to tapering and racing. Some good duathlon race results at Dorney and Althorp and of course qualifying for the ETU champs.
March was a bigger month all round with some great quality bike (road and MTB) and run sessions. The month was finished nicely with a ~4 hour club ride finishing at the cafe at Dinton Pastures, where I refulled with a sausage roll, chocolate fudge cake and a coffee.
With hindsight I wish I'd had some quick tracker so I can separate turbo and road rides. Perhaps something for me to add to my TrainingPeaks metrics.
April started with an easy 30km road ride, where I took in a lap of the HCC234 time trial course. My TT season starts there this Thursday. Tomorrow morning will be a good threshold TrainerRoad turbo session and Wednesday will be a 30 minute recovery ride to spin the legs out in readiness for Thursday. I'll swim Friday.
No running for me this week. A tight calf has caused my Achilles to become sore. Knocking running on the head for a week will not affect the goal for me. I will also stop my daily hamstring stretched as I have an inkling that the stretches are also contributing to the problem. Shame, as I was enjoying the track sessions. More time on the foam roller needed.
Even though it was a busy training weekend, the extra two days holiday meant some really good family time was had. We didn't do much - visited the in-laws Saturday for more cake, and then back over for Sunday lunch. Friday and today we chilled at home. Daughter leant to play draughts and is already beating me. One day I'll win against my wife too. Here's hoping at least!
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