Thanks TheEd. It's good to be back!
Training since the 01st as follows, all runs with a 1% incline programmed into treadmill;
02-01-17
Recovery run
6km
36:10
6'01"/km
134bpm ave.
03-01-17
Strength training upper/lower/core 45mins.
10.01km
1hr
6'00"/km
134bpm ave.
04-01-17
16.01km
1:36
5'59"/km
132bpm ave
05-01-17
Strength training upper/core 45mins
10km
59:12
5'55"/km
126bpm ave.
06-01-17
8km
46:22
5'47"/km
130pbm ave.
07-01-17
Strength training upper/core 46mins
08-01-17
21km
2:04
5'54"/km
136bpm ave
Been going well. The slower running is really helping. The HR is already dropping on the runs. I can run as long as I like at around the 6min/km pace. Bit of strength training continueing also to build my core and upper/lower body. The calf issue is much less of a problem (calf raises seem to be helping), it is slowly fading away and most runs are free from and discomfort.
My question is; how long do I carry on doing this aerobic for and what is the next step?
This weeks vitals:
71.1kg
17.1% body fat
52bpm resting HR
Made a few other changes. Dropped caffiene almost completely. Now only have 1cup a day in the morning. This in turn has almost cut all the processed sugar out of my diet.
Feeling good.
Training since the 01st as follows, all runs with a 1% incline programmed into treadmill;
02-01-17
Recovery run
6km
36:10
6'01"/km
134bpm ave.
03-01-17
Strength training upper/lower/core 45mins.
10.01km
1hr
6'00"/km
134bpm ave.
04-01-17
16.01km
1:36
5'59"/km
132bpm ave
05-01-17
Strength training upper/core 45mins
10km
59:12
5'55"/km
126bpm ave.
06-01-17
8km
46:22
5'47"/km
130pbm ave.
07-01-17
Strength training upper/core 46mins
08-01-17
21km
2:04
5'54"/km
136bpm ave
Been going well. The slower running is really helping. The HR is already dropping on the runs. I can run as long as I like at around the 6min/km pace. Bit of strength training continueing also to build my core and upper/lower body. The calf issue is much less of a problem (calf raises seem to be helping), it is slowly fading away and most runs are free from and discomfort.
My question is; how long do I carry on doing this aerobic for and what is the next step?
This weeks vitals:
71.1kg
17.1% body fat
52bpm resting HR
Made a few other changes. Dropped caffiene almost completely. Now only have 1cup a day in the morning. This in turn has almost cut all the processed sugar out of my diet.
Feeling good.