Rehab - no, no, NO
Yesterdays 2nd test seems to have passed fine. 6.3 miles at 7.23 pace as an easy start, 10 mins @ 6.43 pace, 10 mins at 7.30 pace to ease back. Calf / shin wasn't 100% on the run but certainly eased over the day to where today it doesn't feel any pain at all.
Surprisingly hamstrings were ruined from Sundays 4 miles! Lots and LOTS of stretching and rolling yesterday (and this morning) and it seems to check out OK.
Decided to swerve run today (plan was 10k easy) just to make sure it gets as much chance to heal as possible.
Set on a bike session. 3 x 10 mins, an old one I used to build FTP at the start of the year. Off only a few easy bike sessions with no structure this would be my first structured session for about 4 months!
Power was rubbish (set it to 170w for the 10 mins) but the main thing was it was manageable plus all aerobic. Session banked for little effort and legs nicely loosened off.
Will aim to run again tomorrow, probably be 5 HR progressive with the boy just to keep things light. If that's all OK I will repeat the 15/15 session from last week and asses the damage to fitness!
Weight has been shocking since I dialled back the running. Back up 4 lbs but assume that will all drop off once volume is back. Fuck it, Christmas is coming so as long as I'm still in the ball park by Jan 1 I'll be happy.
Fingers crossed the run is all OK tomorrow, it's still not worth taking any risks. Judging by the 10 mins at 6.4x pace yesterday (chunk of it was sub 6.30/mm) I'm in reasonable shape luckily so no long term harm done. It'll be a while before I push any hard paces, will aim to naturally run hard without pushing like I did on the intervals. Hopefully better volume and overall pace increase will bring that down when I start racing.
Still fancy the Bedford half as a hard longer effort next week but will see how this week goes (have a 12 planned for Friday at a half decent clip).
Surprisingly hamstrings were ruined from Sundays 4 miles! Lots and LOTS of stretching and rolling yesterday (and this morning) and it seems to check out OK.
Decided to swerve run today (plan was 10k easy) just to make sure it gets as much chance to heal as possible.
Set on a bike session. 3 x 10 mins, an old one I used to build FTP at the start of the year. Off only a few easy bike sessions with no structure this would be my first structured session for about 4 months!
Power was rubbish (set it to 170w for the 10 mins) but the main thing was it was manageable plus all aerobic. Session banked for little effort and legs nicely loosened off.
Will aim to run again tomorrow, probably be 5 HR progressive with the boy just to keep things light. If that's all OK I will repeat the 15/15 session from last week and asses the damage to fitness!
Weight has been shocking since I dialled back the running. Back up 4 lbs but assume that will all drop off once volume is back. Fuck it, Christmas is coming so as long as I'm still in the ball park by Jan 1 I'll be happy.
Fingers crossed the run is all OK tomorrow, it's still not worth taking any risks. Judging by the 10 mins at 6.4x pace yesterday (chunk of it was sub 6.30/mm) I'm in reasonable shape luckily so no long term harm done. It'll be a while before I push any hard paces, will aim to naturally run hard without pushing like I did on the intervals. Hopefully better volume and overall pace increase will bring that down when I start racing.
Still fancy the Bedford half as a hard longer effort next week but will see how this week goes (have a 12 planned for Friday at a half decent clip).
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