23-12-2016, 11:51 AM
Seasons greetings!
Well the last attempt to get back didn't go so well.
I have been back training again for a few weeks. Am nowhere previous levels of fitness or pace but have to start again somewhere!
I also have some new equipment to help me with training. I have purchased a treadmill and a static bike.
For the last three weeks only bee running on the treadmill. Very slow build up distance.
Wk1 19km
Wk2 36km
25KM so far since Monday
It is slow going though. Generally around 5:40 - 6:15min/km. Longest run to date was 14km on Sunday.
My right calf IS STILL an issue. but last couple of runs there has been less discomfort. I have included strength training into the workouts so far. Core training, sit ups, planks etc. Legs - squats, calf raises and bike. Upper body, plank, press ups resistance reps. These strength sessions may be starting to benefit the calf and strengthen the lower leg which has lessened the discomfort. Strength training done on shorter run days. Anything 10km or more is a run only day.
It is going to be a long road back. My issue is aerobic fitness, my legs are still feeling strong and recovering quickly from sessions, despite the calf issue, which only happens for first 20mins of any run.
I know it has been a long time TheED but I do greatly value your support and advice.
I know the programmes work, I would not have been able to go from barely being able to run 5km at all to doing a sub 20 5km in about 6 months if they didn't.
The plan for the moment is to get back onto the training cycles and stay fit. No plans to race etc at all.
HR monitoring during runs is still an issue but as a rough guide my Ave HR is currently about 150 for a 30 min 5km. Still a few more long runs to go before that drops a bit. What do you reckon? Resting HR is around 50.
Any advice about where to go from here?
More info around training can be provided if necessary?
Hope you and the family are keeping well.
Darren.
Well the last attempt to get back didn't go so well.
I have been back training again for a few weeks. Am nowhere previous levels of fitness or pace but have to start again somewhere!
I also have some new equipment to help me with training. I have purchased a treadmill and a static bike.
For the last three weeks only bee running on the treadmill. Very slow build up distance.
Wk1 19km
Wk2 36km
25KM so far since Monday
It is slow going though. Generally around 5:40 - 6:15min/km. Longest run to date was 14km on Sunday.
My right calf IS STILL an issue. but last couple of runs there has been less discomfort. I have included strength training into the workouts so far. Core training, sit ups, planks etc. Legs - squats, calf raises and bike. Upper body, plank, press ups resistance reps. These strength sessions may be starting to benefit the calf and strengthen the lower leg which has lessened the discomfort. Strength training done on shorter run days. Anything 10km or more is a run only day.
It is going to be a long road back. My issue is aerobic fitness, my legs are still feeling strong and recovering quickly from sessions, despite the calf issue, which only happens for first 20mins of any run.
I know it has been a long time TheED but I do greatly value your support and advice.
I know the programmes work, I would not have been able to go from barely being able to run 5km at all to doing a sub 20 5km in about 6 months if they didn't.
The plan for the moment is to get back onto the training cycles and stay fit. No plans to race etc at all.
HR monitoring during runs is still an issue but as a rough guide my Ave HR is currently about 150 for a 30 min 5km. Still a few more long runs to go before that drops a bit. What do you reckon? Resting HR is around 50.
Any advice about where to go from here?
More info around training can be provided if necessary?
Hope you and the family are keeping well.
Darren.