Starting to Start Again

Or preparing to prepare !!

OK, so finally feels like I won't completely fall apart now. I think I can push onwards. It'll be a while before I start doing harder and faster intervals but I am starting to make progress.

After a slow start last week I finished up with 16 miles for the week (4 runs). The achillies now seems to be more of a nerve issue (perennial again?) so it's more opening and strengthening hips and glutes to manage that.

This week I have an easy 6 in the snow plus a decent progressive in the bank (from 7 down to sub 6 for 5 miles) and out with DC later. Adding in some conditioning on the treadmill every run day now along with my mobility.

Feels like a start back but I'll get through this week, hopefully 30+ miles on 5 days with plenty of strength and mobility.

The plan will be 4 weeks of Feb just building base and strengthening. I will aim to run 5 days per week with 2 full rest days but I'll see how that goes.  I'll hopefully add a day of tempo intervals and a decent progressive (7 -> sub 6) to benchmark and see how things are improving.  HR was absolutely lunar for the proggy so it'll be nice to see that come down.

Of the top of my head, week will look something like this...

Mon - REST

Tue - am) Progressive (7.00, 6.45, 6.30, 6.15, 5.59) plus cool down. pm) 15 min shakeout

Wed - am) 15 min shake out pm) 6 easy

Thu - REST

Fri - am) 6 x km @ tempo treddy (16.5 kmph) pm) 15 min shakeout

Sat - very easy 5

Sun - long 8.5 easy

That looks about right. I will add in plyo work mainly plus some glute strength and focus on lower back strength. 

Not looking for fireworks, just consistency. Tough wood by end of Feb I am running freely enough to hammer out some harder intervals BUT for now keep them to tempo.

For benchmarking my progressive looked like this -

1.00  6:59  265w  142 bpm

1.00  6:43  282w  158 bpm

1.00  6:29  286w  160 bpm

1.00  6:13  299w  167 bpm

1.00  5:57  309w  170 bpm

Comparing that ti December on an easyish run

1.00  6:23  290w  142 bpm

1.00  6:19  292w  153 bpm

1.00  6:14  299w  154 bpm

1.00  6:11  305w  159 bpm

1.00  6:11  304w  161 bpm

HR rapidly grows on 2nd mile even at a comfortable pace / HR. HR maxes out massively over by the end. Huge loss in base fitness.  Those weren't even great numbers lol