New event challenge

[DaveM40]

Hi TheEd - I hope you are well.

I am still on the recovery trail from this calf strain. I have been cross training - a little rowing machine and static cycling. I did a slow 3k yesterday on treadmill,which was ok.

I did an easy 5k today. It was fine to 3.5k then I felt my calf just start to tighten again so I eased myself home to be careful.

It is going to be a close run thing for racing the 21k on sunday. I think I need to be able to run some at race pace before Sunday, so I know my leg will take it. Perhaps I am expecting too much too soon? :confused:

Looking back at the cause of the injury, I have come to the conclusion that I was running a bit too hard over a challenging trail route, that was too long! :duh: In future I will be running much easier the day after a quality workout. Permission granted to remind me strongly of this if I start doing the same again ...

[TheEd]

sadly these things can happen

don't get disheartened, which I don't think you will do

let it go in your mind take all the pressure off yourself for the next 2 to 3 days .. don't test the calf, do those ankle exercises drawing the alphabet with the big toe etc

let it be

and who knows, Sunday may just happen and if it doesn't, it doesn't

you have much to be happy about from over the last 4 weeks

TheEd

[DaveM40]

Thanks for the feedback - I needed that!

I have decided to let Sunday go as you said. If it happens then great / if not - bring on the next race :laugh:

To be honest, we are spoiled for choice with races in the UK. My time will come again for the 21k. As you said there is much to be pleased with since February - huge 5k / 10k PB's and a massive improvement in aerobic fitness / speed endurance. That 15k Tempo proved to me that I can do well at 21k.

Is it ok to do light rowing / bike in the gym? I like to do something as I have a sedentary job and need to let off steam and keep active. I don't think this stresses the calf ...

[TheEd]

can you swim

best form of recuperative exercise

or even consider trying the water running lark

http://www.time-to-run.com/training/wate.../water.htm

I do believe the main problem may have been caused from weight-bearing and rowing or biking 'may' put the stress on the calf that is not recuperative

worth a thought

Hope this helps

TheEd

[DaveM40]

Hi TheEd - thanks for the advice and yes I can swim! I am not a good swimmer, but I think you are correct in saying the other exercises may be hurting the calf. I will do a few days in the pool. I don't have a float vest for the pool running, but if the problem is going to persist I will get one and train by water running. urf: until all is well

I am determined to get rid of the injury as my main focus for now. I will maintain fitness in the pool and continue my usual core training, as my routine puts no weight on the calf.

I was thinking of moving to the "Off Period" after the 21k anyway as I have completed 4 months on the program and have made a lot of progress, but maybe I need to listen to the body now.

Once injury is healed - My plan could be;

2 weeks "off period"

3 weeks "Build up"

Then followed by

cycle 1 - 5k race in week 3

cycle 2 - 10k race week 3

cycle 3 - 1 hour track race week 3

cycle 4 - 21 k race week 3

This could then be followed by another "off period" and "build up" for XC season in winter?

What do you think of this plan?

Best wishes ... Dave

[TheEd]

this looks a good plan and I look forward to you moving through all the programs because once you go to the next level after the off training period and Build Up Training period

and a few cycles, you may even learn about the race period

which is in secret hiding

onwards and forwards

TheEd

[DaveM40]

Hi TheEd - thanks for the reply.

I went to the pool today - It was a humbling experience. I am a reasonable runner, but no swimmer - however after not swimming for over 10 years (and never managing more than 800m) I quite enjoyed it and did 1mile - slowly :laugh: - I will do some more this week.

I am excited about the future plan - I will post an update on calf injury etc on Saturday. Until then I will swim.

Thanks for the support and advice

Dave

[DaveM40]

Hi TheEd - hope you are well.

Just to update - calf is much better. I hope to start running the "Off period" schedule with 30 mins easy on treadmill Monday. If all is well I will move outside next day.

I guess to easy runs are the usual HR range of 120 - 130 for me, with emphasis on relaxed running?

Looking ahead to the "build up" period, a couple of questions;

The 1 hour easy with last 15 mins at 65% effort - what HR values or pace should I look for in the effort? I would aim to do the first 45 HR 120 - 130 / 4.35 usually. My max is 175 / resting around 46

Also what sort of pace should the 5 x 8 min intervals be at?

Just planning ahead - I got to find some suitable hills

All the best ... Dave

[TheEd]

Hi D .. for the last 15mins 145bpm would be sufficient effort

for the 8 min fast look towards what you would have liked to run a half marathon effort as pace

please keep me informed about the calf, I take it you let the half race slip from your agenda?

enjoy the relaxed period

TheEd

[DaveM40]

Hi TheEd - thanks for the reply.

I am 50 - 50 about about the 21k - the calf is much, much better!

I think I may give it a try, then I get scared and think not :confused:

It would be great to run ..... Maybe I decide in the morning!

Dave