05-07-2015, 10:14 PM
Hi TheEd,
Unfortunately my achilles flared up again after my last post, so I took another week off running, then went on holiday where I started to do some 30min easy every 2nd day. For the past 2 weeks I've been doing easy runs every 2-3 days, 30-60mins at about 4:50min/km pace on average. I'm feeling confident the injury is behind me now, and ready to start back on the program.
I ran the 4km TT this morning, 400m splits as follows:
1. 1:36
2. 1:40
3. 1:39
4. 1:39
5. 1:39
6. 1:39
7. 1:38
8. 1:38
9. 1:37
10. 1:36
Total: 16:18 (4:04 min/km)
Though I've obviously lost quite a bit of fitness I'm happy with that result, it could have been much worse. Also good to see that the splits were quite even, and I didn't fade at the end.
It's a shame to have had this setback as I was making good progress. Hopefully after a couple of cycles I will be back to where I was before the injury. If you have any advice or modifications to the program that would be very welcome.
I will start back on the program tomorrow (Tuesday).
Target times for this cycle:
5x2km - 8:20
6x1km - 4:05
10x400m - 1:36
Thanks,
Daniel
Unfortunately my achilles flared up again after my last post, so I took another week off running, then went on holiday where I started to do some 30min easy every 2nd day. For the past 2 weeks I've been doing easy runs every 2-3 days, 30-60mins at about 4:50min/km pace on average. I'm feeling confident the injury is behind me now, and ready to start back on the program.
I ran the 4km TT this morning, 400m splits as follows:
1. 1:36
2. 1:40
3. 1:39
4. 1:39
5. 1:39
6. 1:39
7. 1:38
8. 1:38
9. 1:37
10. 1:36
Total: 16:18 (4:04 min/km)
Though I've obviously lost quite a bit of fitness I'm happy with that result, it could have been much worse. Also good to see that the splits were quite even, and I didn't fade at the end.
It's a shame to have had this setback as I was making good progress. Hopefully after a couple of cycles I will be back to where I was before the injury. If you have any advice or modifications to the program that would be very welcome.
I will start back on the program tomorrow (Tuesday).
Target times for this cycle:
5x2km - 8:20
6x1km - 4:05
10x400m - 1:36
Thanks,
Daniel