I did it!

Well I did it - I did THE HILL (or hell as it is now affectionately known as). After putting it off for months I got up early yesterday morning and by 8am I was running along Meanwood Road towards Stonegate Road in an attempt to allay my fears. It was bad... The first bit was very steep and I think because I had been worried about it for so long my heartrate was high anyway. When I got to the top I had to walk for a bit because I felt sick! The rest of the hill was very long, but I felt fine with it - it was just the first bit.

This is the elevation map from my Garmin. It starts just before 1.5 miles.

Anyway, with little madam having been away this week I have been able to run outside every day which has been nice. I have mainly done steady runs to try and build my mileage back up, but I did managed to do 10k in 50.25 the other day which I was quite pleased with (I hadn't been running all out until the last bit). My quads have been complaining like mad though and my left knee has felt a bit funny so I have forced myself to have a couple of rest days.

My physio appointment on Wednesday was interesting. My plantar fascia in my right foot is incredibly tight and I nearly passed out from the pain when she was massaging it. But, it was worth it because I could stretch my calf more easily and have even been able to put my foot flat on the stairs which is the first time I can remember ever being able to do this.

Mileage for this week: 33

Return to training is just like a massive hill

I have managed to train lots over the last couple of weeks, but it is proving really hard.

Most of my training has had to be at the gym while little madam plays in creche so it has been a bit difficult to calculate my mileage.

Summary:
Run club last week was a 10k. Went in fast group. We zoomed along Kirkstall Road to Horsforth. Then we turned left (getting Doctor Who deja vu here) and hit hills that were more like mountains to my poor legs. I managed to run up two of them all be it very slowly, but the last one I had to walk which is so not like me. Realised I need to do more hill work...

Long run the next day with the guy I went out running with before. We did about 8 miles, but my legs were really suffering.

Done a few hill sessions at the gym and some weights work on my legs to try to strengthen my quads.

Interval sessions have been good. While I seem to have lost my endurance, my speed has certainly not suffered too much.
Track session: 0.5 mile intervals: 3:24, 3:16, 3:23, 3:26, 3:19, 3:25 with 1 min recovery time between each set.
Gym session: 6 x 800m (200m recovery): started at 13 and increased by 0.5 each time. Last one I only managed 600m though.

Long run: first one for six weeks. Did my 11 mile route round Garforth. Slow pace. I could not believe how tired my legs were. It's more than a bit disheartening really. Even sore the next day.

Just been out to do easy pace to get my legs moving again after long run. 4.5 miles in 40 mins. My quads were burning towards the end.

So this week I will run every day including a long run, some hill work and some shorter intervals. No little madam this week so I should be able to run outside - YAY! The treadmill is soooooo boring.