03-07-2016, 04:07 PM
Thanks for the tips.
Bit of a mixed week because I caused myself a few complications in last weekââ¬â¢s fell race. I damaged my big toe quite badly & it got infected. I also managed to bruise the base of one of my toes. I complicated things further by cycling on Monday evening, even though HR only averaged 131 I tired my legs & re-introduced a niggle in my knee. Iââ¬â¢m starting to think the benefits of cycling arenââ¬â¢t worth the risk.
The day 1 run started off OK. My toe was sore & my legs ached a little from the cycling so during the run I decided to cut it down from 15k to 13k, this meant switching from road to fell. BIG MISTAKE. My poor toe on those downs, in the end I had to walk. So I probably lost about 3k from the session but I was just pleased to have made it out.
In Thursday's 5*2k I aim for my previous pace of 3:45. The previous 3:45 was done on the canal using GPS which I reckon tends to flatter so I'm prepared for a bit of a fight on the track. Most of my laps are really consistent @ 1:30, a few go under and a few go over. By the end of the session I'm sure I'm way over 3:45 because many of those 1:30s could be more like 1:30.9 & that is going to have a big impact on average pace. It was a great surprise to see 3:45.2 when I finally added all those lap times up!
And finally the long run. I normally do the long run as a fell run but given the state of my foot & the fact a feint niggle has arrived I decide to try a 22k around a lake, I assume the route is flat & easy. I've never done a flat long run & it'll be interesting to see the pace I achieve. The path round the lake turned out to be rubbish & eventually I abandoned & ran back. To make up distance I decided to run down random roads until I got over 90 mins but I had to cut the run short as the bruising that I mentioned earlier stated to make itself known, it wasnââ¬â¢t massively painful but I figured best not aggravate it. A few hours after the run the niggle in my knee was a little worse, but nowhere near an injury. Today the niggle is almost non-existant & given tomorrow is another rest day pretty sure I'll be in top form fr the 6*1 on tuesday. The brusing on my toe is probably my biggest concern but hoping a short interval session on a nice soft track will not aggrevate it.
Iââ¬â¢m now running between 40k to 45k a week. The plan for the next month: Staying injury free is the focus. Iââ¬â¢ll try to move the weekly mileage to a consistent 45k a week. Iââ¬â¢ll add in a 4th run instead of the bike, so long as this run does not take me over 45k. Iââ¬â¢m going to do some flat, faster long runs instead of doing hills for a change. No more cycling for a while.
Bit of a mixed week because I caused myself a few complications in last weekââ¬â¢s fell race. I damaged my big toe quite badly & it got infected. I also managed to bruise the base of one of my toes. I complicated things further by cycling on Monday evening, even though HR only averaged 131 I tired my legs & re-introduced a niggle in my knee. Iââ¬â¢m starting to think the benefits of cycling arenââ¬â¢t worth the risk.
The day 1 run started off OK. My toe was sore & my legs ached a little from the cycling so during the run I decided to cut it down from 15k to 13k, this meant switching from road to fell. BIG MISTAKE. My poor toe on those downs, in the end I had to walk. So I probably lost about 3k from the session but I was just pleased to have made it out.
In Thursday's 5*2k I aim for my previous pace of 3:45. The previous 3:45 was done on the canal using GPS which I reckon tends to flatter so I'm prepared for a bit of a fight on the track. Most of my laps are really consistent @ 1:30, a few go under and a few go over. By the end of the session I'm sure I'm way over 3:45 because many of those 1:30s could be more like 1:30.9 & that is going to have a big impact on average pace. It was a great surprise to see 3:45.2 when I finally added all those lap times up!
And finally the long run. I normally do the long run as a fell run but given the state of my foot & the fact a feint niggle has arrived I decide to try a 22k around a lake, I assume the route is flat & easy. I've never done a flat long run & it'll be interesting to see the pace I achieve. The path round the lake turned out to be rubbish & eventually I abandoned & ran back. To make up distance I decided to run down random roads until I got over 90 mins but I had to cut the run short as the bruising that I mentioned earlier stated to make itself known, it wasnââ¬â¢t massively painful but I figured best not aggravate it. A few hours after the run the niggle in my knee was a little worse, but nowhere near an injury. Today the niggle is almost non-existant & given tomorrow is another rest day pretty sure I'll be in top form fr the 6*1 on tuesday. The brusing on my toe is probably my biggest concern but hoping a short interval session on a nice soft track will not aggrevate it.
Iââ¬â¢m now running between 40k to 45k a week. The plan for the next month: Staying injury free is the focus. Iââ¬â¢ll try to move the weekly mileage to a consistent 45k a week. Iââ¬â¢ll add in a 4th run instead of the bike, so long as this run does not take me over 45k. Iââ¬â¢m going to do some flat, faster long runs instead of doing hills for a change. No more cycling for a while.