Hope all is well with you and the family! We've been in Sweden with the in-laws for the past 3 weeks while work is completed on our house in Bristol, heading back this weekend.
Running wise for the past couple of months I've just been doing easy runs (4:45/km) 4-6 times per week including a long run (21k+) on the weekends. Everything with HR under 120. The foot made a slight resurgence in June, but since putting my Orthotics back in, it has been decreasing steadily (even alongside increasing mileage) and is now in very good shape. To be on the safe side I've seen a sports medicine consultant and have an MRI scheduled for August to be certain there are no stress reactions/fractures contributing.
I reached 80k/week by the first week in July and so started introducing some speed last week with a view to kicking off regular training cycles in August (assuming the MRI is clear) and working towards the re-scheduled (although probably unlikely to actually occur!) London Marathon Oct 4th.
Thurs - 6x 1.6k (R90 jog) - 6:24, 5:59, 5:25, 5:25, 5:49, 6:15
Sat - 5k tempo -16:50
Tues - 6x1k (R60 jog) - 3:17, 3:17, 3:20, 3:15, 3:20, 3:11
Weight has come steadily down from 82kg in May (mainly due cycling muscles returning) to a shade over 77kg this week (I stopped cycling end June).
I've also ditched the carbon plated shoes for the time being as am fairly confident they contributed to my foot issues, and have begun including regular stabalisation, glute activation and intrinsic foot strengthening excercises into my routine (single leg squats, glute bridges, foot scrunching, toe raises, wobble cushion stands).
Running wise for the past couple of months I've just been doing easy runs (4:45/km) 4-6 times per week including a long run (21k+) on the weekends. Everything with HR under 120. The foot made a slight resurgence in June, but since putting my Orthotics back in, it has been decreasing steadily (even alongside increasing mileage) and is now in very good shape. To be on the safe side I've seen a sports medicine consultant and have an MRI scheduled for August to be certain there are no stress reactions/fractures contributing.
I reached 80k/week by the first week in July and so started introducing some speed last week with a view to kicking off regular training cycles in August (assuming the MRI is clear) and working towards the re-scheduled (although probably unlikely to actually occur!) London Marathon Oct 4th.
Thurs - 6x 1.6k (R90 jog) - 6:24, 5:59, 5:25, 5:25, 5:49, 6:15
Sat - 5k tempo -16:50
Tues - 6x1k (R60 jog) - 3:17, 3:17, 3:20, 3:15, 3:20, 3:11
Weight has come steadily down from 82kg in May (mainly due cycling muscles returning) to a shade over 77kg this week (I stopped cycling end June).
I've also ditched the carbon plated shoes for the time being as am fairly confident they contributed to my foot issues, and have begun including regular stabalisation, glute activation and intrinsic foot strengthening excercises into my routine (single leg squats, glute bridges, foot scrunching, toe raises, wobble cushion stands).