Sunday: 5.07 in 29:04 (Trail) (5:43/km)
Monday: Off
Tuesday: 5.78 in 30:04 (Grass) (5:12/km)
Wednesday: 6.38 in 32:50 (Road and Track) (5:08/km)
Thursday: 5.78 in 30:05 (Grass) (5:15/km)
Friday: Off (Rolfing massage)
Saturday: 5.07 in 29:04 (Trail) (5:09/km)
I was starting to feel a little bit of soreness in the shins by Friday. However, there was no inflammation. I think that I can contribute this to soaking in the cold baths for about 15 to 20 minutes immediately after the runs. Also the mizumo's may be helping a little bit, but I am not sure.
The above mileage is what I was doing 3 weeks ago. I have been so tempted to increase the distance this week by Jack's rule 1.5km or 6 minutes per training session. I think that I will stick with this distance for another week, if everything feels as good as it did this week, then I will increase my distance. I am not sure what rule to follow though. There is another way to increase the distance as well. In the Daniel's Running Formula there is an "adjustments to training following a setback" table. You look up the amount of time you have been off and then it gives you a break down of how to progress to the previous mileage. What distance could I use? I don't think that I can use my weekly distance I ran when I got injured. I obviously increased way to quickly. I was thinking of using an average distance of 60km, which is what I was running when I got my 10k down below the 40 minutes.
If I use this distance then I should be able to run 1) 60km at 33% for 3 weeks (20km) I think I can consider that done.
2) 3 more weeks at 50%, (30 km) done.
3) 3 more weeks at 70%, (42km) starting next week.
4) 3 more weeks at 85% (51km) + strides and R.
5) 3 more weeks at 100% (60km) + strides + Tempo + R..
I think that I can place myself at stage 2. How do I progress? Increase of 7.5km every 3 weeks or do I follow the setback formula? I want to increase the distance to 42km next week, because it gets me to my distance sooner. Is it safe though, or will have another setback?
Yesterday, I ran about 7.5km in 40 minutes. I feel the need to do something a little faster though, like maybe a tempo run. However, I am not sure what that would do at this point. I think that I need to get my total distance/time up before I introduce this type of a workout into my schedule. The schedule above shows that I should not do this for another 3 to 4 weeks.
My Hamstring has been bothering me a little bit. I think that it may have to do with stretching while the muscles are cold. I'll add a short 10 minute walk at night before I do any stretches. This should be enough to get the muscles warmed up but not give me any problems with the shins.
1 comment:
That's great news! I think you can be less tentative if you are already doing the strengthening and stretching exercises consistently, which I think you have been. I remember you praised my approach to recovery at one time, but you've trumped me on this one! Wow. The very definition of methodical.
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