I am back. Woo hoo! Got permission to start running again and build it up gradually. I have been doing my stretches lots even though they are extremely painful and I have been going to spin a few times to try to regain the fitness which I have lost. It is amazing how quickly fitness goes...
I have tried to build up gradually. Did a few sessions of running for ten mins with five min walk breaks in between. I have also probably done a bit more than I should have done - no surprises there for those who know me ;) I have also tried not to run every day... Hmm that one didn't last long...
Thursday was the first day I ran hard. Went running with a guy I met who runs with Dewsbury Road Runners and it was so good to go out with somebody. We went running round Temple Newsam attempting to do half mile intervals. That really pushed me and the walk breaks didn't really take and we ended up jogging them after a while. We did 5.63 miles in 48 mins which was good. He is so much taller than me I think I had to take 6 strides for every one of his!
Friday I went out and did a 40 min run with 20 mins tempo in the middle. Tempo was a bit slow averaging at 7:46 min/mile. My legs were aching though - an experience I had totally forgotten about.
Saturday was an hour spin class which left my legs feeling like lead weights. I thought it must be lactic acid build up so I hopped straight onto the treadmill and did 3km run. My legs felt less heavy afterwards, but still very tired.
Following on from the theme of not being able to take it easy I went out tonight intending to do just an easy run, but ended up doing 5.5 miles in 46 mins. Still got very tired aching legs and it was a struggle to run this normally short distance, but I did it and it WILL get easier again.
This week I have spin and running planned for every day. I will try to do easy runs in between harder sessions. I must do a hill session every week in preparation for Leeds. I will start with 800m intervals and see what speed I can do. I think it will be easier to do hill sessions on the treadmill as I can control the incline and speed easily and hopefully see an improvement. I also intend to keep up the tempo runs and may complete these on the treadmill too. For 7:55 min/mile I will need to set the speed at 12.2km/hr. This will leave any other sessions to easy runs or interval sessions and hopefully a long run outside (although probably not this week) as I need to get my distance back up as well.
Wish me luck....
I have tried to build up gradually. Did a few sessions of running for ten mins with five min walk breaks in between. I have also probably done a bit more than I should have done - no surprises there for those who know me ;) I have also tried not to run every day... Hmm that one didn't last long...
Thursday was the first day I ran hard. Went running with a guy I met who runs with Dewsbury Road Runners and it was so good to go out with somebody. We went running round Temple Newsam attempting to do half mile intervals. That really pushed me and the walk breaks didn't really take and we ended up jogging them after a while. We did 5.63 miles in 48 mins which was good. He is so much taller than me I think I had to take 6 strides for every one of his!
Friday I went out and did a 40 min run with 20 mins tempo in the middle. Tempo was a bit slow averaging at 7:46 min/mile. My legs were aching though - an experience I had totally forgotten about.
Saturday was an hour spin class which left my legs feeling like lead weights. I thought it must be lactic acid build up so I hopped straight onto the treadmill and did 3km run. My legs felt less heavy afterwards, but still very tired.
Following on from the theme of not being able to take it easy I went out tonight intending to do just an easy run, but ended up doing 5.5 miles in 46 mins. Still got very tired aching legs and it was a struggle to run this normally short distance, but I did it and it WILL get easier again.
This week I have spin and running planned for every day. I will try to do easy runs in between harder sessions. I must do a hill session every week in preparation for Leeds. I will start with 800m intervals and see what speed I can do. I think it will be easier to do hill sessions on the treadmill as I can control the incline and speed easily and hopefully see an improvement. I also intend to keep up the tempo runs and may complete these on the treadmill too. For 7:55 min/mile I will need to set the speed at 12.2km/hr. This will leave any other sessions to easy runs or interval sessions and hopefully a long run outside (although probably not this week) as I need to get my distance back up as well.
Wish me luck....
1 comment:
good luck,
i have just found your blog while reading tom and H.
hope you get your pb later this year.
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