Training has been very inconsistent these days. I traveled the weekend before (Aug 20 – 21st) and was able to run again last Tue. On Wed had to work late and Thu I woke up with an ingrown toenail that wouldn´t let me walk normally. Had it taken care but had to stay put for the rest of the week.
Now, I intend to start a new cycle this week and with some luck, everything will be fine from now on.
It was hard to believe after I pushed the stop button that I’ve just finished my 4k time-trial in 16:52. After 3 months of no consistent training, including a 25 day stop during my vacations, I didn’t know I could run like this.
I went to the park decided to do my best but expecting a 5:00/km pace, as my easy runs at 6:00/km were not that easy as before. I started faster than I wanted (the 5:00/km pace) but kept going to see what would happen. After the first km I checked my watch and saw 4:12 and immediately thought I wouldn´t make it. But I´m stubborn and kept going and going. When I reached the 3rd km I was wishing it could end there. Then I thought: “Ok, just another km, right?” So I went for it and finished very tired, reaching my limit.
Better than the final time was how consistent I could go. No more than 2 seconds from my fast km to my slowest km. This made me very happy.
Aug 12th – 4k time-trial
New cycle beginning today.
I´ve just finished my first week of training after a long off period. I followed my plan of running 4 easy runs and a bike ride. I ran my 6k-7k runs at a pace from 5:35/km to 6:00/km and I felt it went nice, but these runs were tougher than used to be. I´m not using my heart rate monitor yet.
This week I´ll increase the distance. Now I´ll run one 7km and after it two 8k runs. On Saturday is the 4k time-trial.
Day 01 – 7K easy
Day 02 – 8k easy
Day 03 – 8K easy
Day 04 – OFF
Day 05 – 4K time-trial
Day 06 – 8K easy or Bike
Day 07 – OFF
I honestly didn´t remember the last time I ran 3 times consecutively. I had to open my Excel spreadsheet and check there. It was in April, during the week before my 8K race on the 30th. Then after this race, a week later, I got injured.
The feeling of being able to run again is awesome. I have a lot of work to do to recover my old performance (not that I was a fast guy, but much faster than my current turtle´s pace). But I can´t and won´t rush it.
It´s great to be back!
I´ve discussed with TheEd how I should do my training during the following weeks: I´ll run easy for the next two weeks and then run a 4K time-trial to see where I stand.
What I plan to do is to slowly increase the distance after a few of runs. I started running 6k (35min) last Saturday and Sunday. Took a day off yesterday (Monday) and plan to run 6k for the next 3 days (Tue, Wed and Thur). Another day off on Friday and an 7k on Saturday. On Sunday another 7k or bike.
As usual, day 01 is Tuesday.
Day 01 – 6K easy
Day 02 – 6k easy
Day 03 – 6K easy
Day 04 – OFF
Day 05 – 7K easy
Day 06 – 7K easy or Bike
Day 07 – OFF
I´ll keep icing my foot, either if I run or not.
If everything goes well this week, I´ll increase the distance of the following runs.