I'm back running (again, I think).
Four weeks off, complete with ~100 daily calf raises has helped. My first 3 km back was not pretty. It took a long time, the heat notwithstanding. A few days later I followed it up with a 6km. Sunday, in the heat I did 10km. This actually took forever, and I wished I'd had water. I hadn't run that far with water since starting running. It was a hot day though. Weekly total some 20 km.
Both Pfitzinger and Daniels (I believe) recommend holding distance for 3 weeks before adding a maximum of 1 mile (1.6 km) per weekly running day (3 days = 3 miles, etc). My achilles injury really means baby steps and I'll keep this in mind. It may even be more than 3 weeks.
Daniels also recommends maintaining this weekly mileage when adding a day. Whether 3, 4 or 5 days a week running he recommends a 1, 2, 3 split. Normal, or hard runs are a distance of 2/2 (i.e. 1). Easy runs are 1/2 and long are 3/2. So for a normal run of 10 km an easy run would be 5km and a long run would be 15km. Regardless of weekly distance this ratio is maintained.
As I'm returning to running I wasn't sure what my weekly distance would be. Perhaps I should have averaged my mid-week (4.5km average). What I should not have done was my 10km run. It still hurt yesterday. This morning's 5 km certainly didn't help. My comeback plan calls for a 6km on Thursday but we'll see how that feels. I may reduce the Sunday distance. We're camping with my running club this weekend and my focus will be on fun rather than run.
Watch this space.
Tuesday 16 July 2013
Wednesday 10 July 2013
Time trialling - Interclub, Club champs & a PB
Last Thursday was another TT on the H10/2 in Berkshire. TVT club champs and also the annual inter-club between MDCC and TVT.
I cam straight from Heathrow, and would have been very early though by the time I'd found a cashpoint I was running late and ended up with #28 - a 2013 start time.
A good warm up on the course with a few others then a little time to relax...
Soon enough I was on the line and being counted down. After the last TT where I smashed the first few km despite trying not to, I kept a lid on it, watching HR and time to ensure I'd got about 4 minutes in before laying down the power. It is at this point that I suddenly feel like I'm not moving and everything is hard work. Well, it is and I had to get on with it.
The outbound run is downhill but in to wind It wasn't very long before I overtook my minute-man. The turn point is always a question of up on the base bars or stay aero; managed aero on the warmup but after 7 km ended up on the base bars for the TT - I think I can corner better and lean over more.
The inbound leg is uphill but downwind, so some help, but the upflats are noticeable. I caught a club member a few km after the turn point. Up the lumps and still feeling strong. Round the large roundabout near the start.
One other thing that helped this time was my Garmin 310XT. IN previous weeks it has stopped recording at 2-3km. I have a speed/cadence sensor on the bike but don't run a magnet on the rear wheel. The Garmin should default to GPS but for some reason does not. This only happens on the TT bike though strangely on the road bike the speed sensor is broken so only picks up cadence and does use GPS for speed... This time I'd fitted a wheel magnet and had a good record of my distance and how far to go. This enable me to pace much better and then really give it the beans for the last km, half of which is an upflat with the final effort flat.
Bars gripped tightly, mouth wide open trying to get oxygen and push push push.
Official time was 24:15 and 18th overall. Of the TVT members I came 5th. Happy with that result and an obvious improvement due to the TrainerRoad sessions earlier in the year. TrainingPeaks data here. This also includes the ride back to HQ. Note that the best 20 minute power is also the first 20 minutes. The downhill I guess.
Watching the Tour de France TT today I was intrigued to see that the riders all sit up for the final push. I wonder what difference this makes?
I cam straight from Heathrow, and would have been very early though by the time I'd found a cashpoint I was running late and ended up with #28 - a 2013 start time.
A good warm up on the course with a few others then a little time to relax...
Soon enough I was on the line and being counted down. After the last TT where I smashed the first few km despite trying not to, I kept a lid on it, watching HR and time to ensure I'd got about 4 minutes in before laying down the power. It is at this point that I suddenly feel like I'm not moving and everything is hard work. Well, it is and I had to get on with it.
The outbound run is downhill but in to wind It wasn't very long before I overtook my minute-man. The turn point is always a question of up on the base bars or stay aero; managed aero on the warmup but after 7 km ended up on the base bars for the TT - I think I can corner better and lean over more.
The inbound leg is uphill but downwind, so some help, but the upflats are noticeable. I caught a club member a few km after the turn point. Up the lumps and still feeling strong. Round the large roundabout near the start.
One other thing that helped this time was my Garmin 310XT. IN previous weeks it has stopped recording at 2-3km. I have a speed/cadence sensor on the bike but don't run a magnet on the rear wheel. The Garmin should default to GPS but for some reason does not. This only happens on the TT bike though strangely on the road bike the speed sensor is broken so only picks up cadence and does use GPS for speed... This time I'd fitted a wheel magnet and had a good record of my distance and how far to go. This enable me to pace much better and then really give it the beans for the last km, half of which is an upflat with the final effort flat.
Bars gripped tightly, mouth wide open trying to get oxygen and push push push.
Official time was 24:15 and 18th overall. Of the TVT members I came 5th. Happy with that result and an obvious improvement due to the TrainerRoad sessions earlier in the year. TrainingPeaks data here. This also includes the ride back to HQ. Note that the best 20 minute power is also the first 20 minutes. The downhill I guess.
Watching the Tour de France TT today I was intrigued to see that the riders all sit up for the final push. I wonder what difference this makes?
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