... in the immortal words of George Costanza.
Well the return to running plan is already out the window. 44k in 5 sessions. All easy 4:40-5:00 whilst running, plenty of breaks for stretching.
I started carefully with 3k treadmill then 5k treadmill/2k road Mon and Wed respectively
Friday 10k on the road/paths in multiple small sections, max 2k at once (out there for well over an hour)
Saturday 10k, max 5k at once
Sunday 14k, max 7k at once
Knee a bit niggly first 5-10 min until it warms up, then OK unless steep up/down hill
I've obviously got some altered gait/abductor weakness as my inner heel is scraping the inside of the other leg/calf unless I concentrate on form.
Niggles in plantar fascia, calf,hamstrings and glutes are all to be expcted after a prolonged break but nothing I'm getting too excited about.
I'm going to upgrade my return schedule, would like to get up to 70k/week in the next 2 weeks then back to the 10% rule and if all is good start adding some hills/tempo intervals.
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3 comments:
Good work and glad to see things are going well. Hopefully we can do some long runs in the near future.
sounds awesome. not surprised the return schedule ended up in the dustbin of history. remember to listen to the indicators, and respond quickly and carefully, as a relapse of problems can occur otherwise, all the best with a full recovery in the next few weeks, and keeping the Boston dreams alive in the most optimal manner as is wise...
Good news - take it easy over the next two weeks until you start to feel comfortable running again. An altered gait can lead to more problems, especially as you will be increasing your mileage.
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