Very quiet week last week running wise as I try to put this injury behind me. But as I said, injuries can be a blessing in disguise and I certainly start a new week feeling fresher in the mind and I’m thinking hard (again) about how I come out of this little blip stronger as a result.
More work travel this week and next. Luckily I have an active weekend in the lakes in the middle this weekend to break it up.
The next cross country fixture isn’t far away on 28th Feb. Despite what’s been going on I plan to still put in a strong showing and carry on the great season I’ve been having.
Plan – 45mins recovery
Got the message from my coach to get back to recovery running this week and certainly felt ready to do so.
Did an early morning 20 minutes on my new turbo trainer. Just keeping it steady in 125 – 150 bpm heart rate zone. It’s amazing how much sweat is produced by 15 – 20mins! Feel really good and a great way to start the day. Will be doing this as a matter of routine and building as I feel it get too easy.
After work I got out for a 40min recovery run. Really focussed on form and cadence. Felt unbelievably fresh and zippy and tried to resist temptation to fly off too fast. Was aware of the ankle/shin so just tried to keep every step light, short and quick.
Ended up with 5.7 miles in 40mins around mid 150s HR wise. Cadence 170 steps per minute. Made sure to stretch out afterwards. Shins a little tender but keeping close watch.
Plan – 45mins recovery
Got up early for the 20mins turbo and then straight out for 35mins recovery zone run. It was a beautiful crisp morning and the sun was coming up large.
Really enjoyed the “brick” type session. I have no desires to become a triathlete. I think a short duathlon would be fun. But I will try more of these if only to get properly warmed up and the blood flowing before running.
I felt strong again and I was ticking off 6.47-6.55 miles with little effort in my recovery zone. Again, the shin was there as a reminder to keep the cadence up and keep it light.
Overall though really pleased and just hoping the issue can clear up so I can sharpen right back up. But the fitness still feels there.
Trip to Brussels and looking to get a gym session in tomorrow including bike/run again to cover the duration cardio whilst not pushing the leg too far.
Plan – 50mins recovery
Was really pleased that the hotel had exercise bike and treadmill facilities and they were decent quality. Set my alarm for 6am (5am UK time) and got down. Was also pleased to be the only person there for the whole session.
I did my usual 20mins on the bike and then straight into 35mins on the treadmill. Kept it on a 1% incline. After a mile I settled into sub 7 min miles at 155-160bpm. It was quite warm in the gym and I sweated it out a lot. I won’t deny that the time dragged a lot but I kept my cadence high (178spm) and was happy with my mornings work.
Shin still tender afterwards but I’m not too aware of it when running so I’m comfortable keeping on at the moment.
Plan – 40mins recovery
Decided on the 20 minute turbo trainer warm up and straight out for a recovery run. I’ve been doing a 1 mile loop round my house where half is down hill and the other half is back up again.
I ticked the first mile off nett downhill in 6.25 which was a bit quick but got me in the mood for seeing what I can do at the top end of my recovery zone. Basically the downhill section was middle of recovery zone (153-163bpm) and the uphill section went into my lower threshold zone (164-170bpm).
I got about 4 miles ticked off in about 27 mins. I was feeling good and felt like an effort for the final 8mins. The next mile was done in 5.51 taking in the uphill section. Heart rate pushed up to a max of 180bpm which is close to the top end of my threshold zone. It’s a fact that I haven’t had my HR above 180 in training for half a year.
All in all did 5.5 miles in 35mins. Felt good.
Plan – rest
Nice weekend away down to the Lakes so rest today.
Plan – 45min recovery
Went on a long walk in the Lakes. It was the first time I’d had a proper walk around the area and it was amazing.
The change in weather from down in the village in Thornthwaite, the drive down the narrow windy roads to Buttermere and the freezing cold conditions up on top of Red Pike. A great experience. Here’s a pic from the top of one of the peaks –
Plan – 70mins recovery
No run as relaxing in Lakes.
Running – just over 20miles
Turbo Trainer/exercise bike – 60mins
Glad to get back to running. As I’ve said, I don’t think my fitness has left me. The shin is still only 80-90% so not going to push the mileage too much. I’ll hope to do something similar next week but still put in a shift at the Cross Country in Alnwick and see how I get on.