14-05-2015, 10:39 PM
Yes for sure overuse. My monthly mileage has gone 75km-105km-135km over the past 3 months, but it now should be stable'ish.
Anyhow I have taken 4 days rest with no training, and that works for me. Then i slowly moved back into running with:
Cycle Day Date KM Time Pace HR-AVG/Peak/Rest
-4 May 8th 3.00km 19:22 6:27 slight pain toward end
-3 May 9th 4.50km 27:00 6:00 slight pain toward end
-2 May 10th 5:00km 26:00 5:12 154/166 slight pain toward end
-1 May 11th 6:71km 40:00 5:58 153/162 slight pain, a little tired too.
Back to program cycle
1 May 12th 9:92 64:47 6:32 145/151 a little more pain 15/100 say
2 May 13th Decided to rest, no pain during whole day, nor stiffness
3 May 14th 4x2k target pace 4:30 (target pace based conservatively on an 18:00 4kmTT )
2k 8:53 4:27 158/168/100 2min rest
2k 8:45 4:23 164/171/99 2 min rest
2k 8:51 4:26 165/173/108 2 min rest
2k 9:08 4:34 166/176/? the last 400m @ 4:14, the last 100M @ 3:50
Average pace was 4:27, last cycle 4:38. Effort was 9.5/10 the highest HR I have recorded since being on the program. It was also 20c and bright sun.
No pain at all during run or after. I'll do my eccentric exercise tonight on the left calf and see what happens tomorrow. Day 4 is a rest anyhow. If there is pain then I'll take more time out or just take a 30min run.
The day 5 long run I normally do a another route that's got some hills, instead this week I will stay on the flat.
That's about it.
Anyhow I have taken 4 days rest with no training, and that works for me. Then i slowly moved back into running with:
Cycle Day Date KM Time Pace HR-AVG/Peak/Rest
-4 May 8th 3.00km 19:22 6:27 slight pain toward end
-3 May 9th 4.50km 27:00 6:00 slight pain toward end
-2 May 10th 5:00km 26:00 5:12 154/166 slight pain toward end
-1 May 11th 6:71km 40:00 5:58 153/162 slight pain, a little tired too.
Back to program cycle
1 May 12th 9:92 64:47 6:32 145/151 a little more pain 15/100 say
2 May 13th Decided to rest, no pain during whole day, nor stiffness
3 May 14th 4x2k target pace 4:30 (target pace based conservatively on an 18:00 4kmTT )
2k 8:53 4:27 158/168/100 2min rest
2k 8:45 4:23 164/171/99 2 min rest
2k 8:51 4:26 165/173/108 2 min rest
2k 9:08 4:34 166/176/? the last 400m @ 4:14, the last 100M @ 3:50
Average pace was 4:27, last cycle 4:38. Effort was 9.5/10 the highest HR I have recorded since being on the program. It was also 20c and bright sun.
No pain at all during run or after. I'll do my eccentric exercise tonight on the left calf and see what happens tomorrow. Day 4 is a rest anyhow. If there is pain then I'll take more time out or just take a 30min run.
The day 5 long run I normally do a another route that's got some hills, instead this week I will stay on the flat.
That's about it.