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Improving 10k with regular training


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Old 03-07-2011, 12:04 PM   #571
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good to see you back MMS
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Old 05-07-2011, 05:52 PM   #572
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It´s good to be back!

Although not completely back...
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Old 13-07-2011, 11:46 AM   #573
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Hi TheEd,

I´ve been able to run easy 3 times a week. My left foot almost 100% better. My phisio sessions were supposed to begin this week, but the clinic made a mistake and didn´t schedule them. But, from what feel right now, I should get back into running real soon!

Cheers.

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Old 13-07-2011, 11:51 AM   #574
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nice to hear MMS

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Old 29-07-2011, 11:53 AM   #575
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And today was my last phisio session. Ready to slowly return to my training. Things are pretty intense here at work and later today (or tomorrow) I´ll post more of what I have been doing (or not doing ) these days and we can discuss how I should return.

Great news at last!

Nice weekend, coach!

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Old 29-07-2011, 01:04 PM   #576
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thanks for the feedback .. here's to go weekend

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Old 30-07-2011, 02:30 PM   #577
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Hi TheEd,

Like I said yesterday, I´m ready to return to my training and I´d like to discuss with you what´s the best way to do it.

First, some feedback:
I don´t have a running routine since May 10th, when I realized I was injured. I ran a few times from then until June 2nd when I traveled. The following 25 days not a single run, but lots of walking!
After this trip I returned running 3 times a week (5k to 6k runs at 6min/km) and sometimes riding my bike until July 18th, when I started phisio sessions and decided not to run at all to speed up my recovery. Before the phisio sessions my foot was ok, but only with some specific movements I felt some residual pain. It doesn’t happen now.
Phisio sessions ended yesterday and my foot looks perfect again. I ran an easy 5k this morning, it all went nice, but I´ll keep icing the area for some weeks.

The Return:
Here I´d like your opinion. I was thinking of starting with Off Period and then Build up. I need to put my body used to a running routine again and the 30min runs from Off Period look nice. After that, I would start Build up at 75% during the first cycle and then would be ready for the 1h runs of the second cycle. This routine looks a lot like the one after my achilles injury, but at that time I didn´t stay this long without running.

What are your thoughts on this?

MMS

Ps: sorry for the loooong post!
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Old 31-07-2011, 02:58 PM   #578
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great MMS .. nice to have you considering a program again

take a look at the Build Up schedule and balance what you are able to do, so as to get you going again ..

then after 2 weeks consider a 4k time-trial and we can see about the next level of training

what do you say?

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Old 02-08-2011, 12:03 PM   #579
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Ok.

I´ll keep things easy for the next two weeks and then run a 4k time-trial to see where I stand.

For now I´m not wearing my hr monitor. I hurts to see how high my pulse is after this long pause. But I´ll wear it during the trial.

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Old 08-08-2011, 12:15 PM   #580
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Hi TheEd,

First week behind me and everything went well. Will run a bit longer this week and 4k time-trial this Saturday.

Curious to see how "fast" I´ll go.

Cheers

MMS
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