It’s been 22 weeks since my return to running (chart above)
I’ll walk you through my data and give you some benchmarks to consider with regard to your own training.
- 7-week average
- standard loading day
- longest single workout
My 7-week average is 23km per week (chart below)
I’m tolerating 3 hours per day on my loading days and managed a broken Half Ironman over a weekend in November.
The two areas where I have been most conservative:
- Intensity – nearly everything is easy/steady (30-60 beats below max heart rate). I wasn’t tolerating my sprints/bounding so dropped them.
- Duration – my longest main set is 12km/7.5M
Right now, the longest I could see myself racing is ~5 miles / ~8 km
I’m not going to race => why take a risk of screwing up my progression.
The “just stay healthy” plan has been working.
Four things have kept me healthy
1// No back-to-back runs
- With the exception of my Broken Half Ironman Workout (Sat AM / Sun PM runs), I have avoided running on back to back days
- I let soreness be my guide, if I need more recovery then I take it
2// Eccentric (Pre)Hab
The program I put together for my posterior chain was fun to do.
Unfortunately, it didn’t deliver the results I wanted – a pain free increase in run load.
So I changed the plan.
Simple plan – get eccentric load into the areas troubling me
- Two Exercises (Prone Leg Curl, Seated Calf Raise)
- Two Sets of 10 reps per side, each exercise
- The moment pattern is “Up with Two, Down with One”
- Full range of motion
- When I go to the pool (non-running day) I do the exercises.
- It takes 12 minutes, done 2-3x per week.
- Relief happened from the FIRST session.
- It’s not necessary to progress the weight.
3// Habit of Daily Mobility
Since my first run, I have scored 150/154 (days) with my mobility habit.
It is simple.
4// Build Stamina on the Bike
Since July, I’ve been riding ~8 hours per week
With my 5:2 loading, the 8 hours breaks down as 4 rides a week of 3/2/2/1 hours duration.
Cycling has benefits for runners:
- I can train duration without impact stress – faster recovery from ‘long’ sessions
- I have an “easy” zone on the bike – I’m only starting to develop this ability with my running
- I can keep training when I’m recovering from a run session
Extend duration, low-end intensity control and greater total endurance load
What does this mean in practice?
- Since July, I have completed more than 50 bike workouts >=2 hours
- Compared to my longest running main set => 60 minutes, done once
I can prepare myself for a race that’s much longer than my current run workouts.