Tag Archives: recovery

Lamp post intervals

Last week I had the all clear from the physio to gently start running again, well run/walk that is. It was just as well because I had decided that I was probably OK to do this on Monday and so had done a short one already.

I still took it easy, running for three lamp posts and walking for one. I also unintentionally ran quite fast – hitting sub 8 minute mile pace each time I ran. This was really encouraging to me as it meant that the gym work and swimming had kept my fitness levels up.

My sats from my first official run

My stats from my first official run. The blue is the speed – see how it is quite regular.

I have to say that I didn’t find run/walking easy at all. I lost my rhythm and felt that getting started again was really hard work. Also lamp posts are just not even. Some are really close together and some are a long way apart. Why? Why not put them the same distance from each other?

Despite this I am really happy to say that there is no pain in my foot at all following both of the ‘proper’ runs which means (to me) that I am ready to get back into it. I just don’t know how to progress without going too fast and injuring myself again.

I also have to try to gain trust in my foot again. When I am concentrating on it I am sure that it hurts/twinges etc but when I am not it is fine. I went out with my son today and was focusing on him – not my foot thus it was all absolutely fine. I am sure that it is fine but the brain is a powerful thing!

Finally, I had a really great session in the gym this weekend with my Personal Trainer. A couple of weeks ago he introduced skater squats to me. These are one-legged squats where you try to get your knee as close to the floor as possible.

I surprised myself (and maybe my trainer too?) at how strong I have become. I really hope that I can now get on with the running side without any problems.nj

I am no longer alone

I was so happy to read this post yesterday because I now ‘know’ someone else doing the London Marathon. I have followed Fairweather Runner almost from the start of my blogging days, so I feel that I know her quite well. I completely admire her and am nowhere near her standard but just knowing that someone else is training will spur me on and mean that I am less likely to skip sessions ( I don’t want that guilty feeling of reading about a training session that I skipped.)


So how about the training so far?

Well it has been happening (mostly ;)). Week 1 went well:

MONDAY: Recovery run. – 4 miles actual

TUESDAY: Threshold run (2x 10 mins fast with 2 mins recovery) pleasantly surprised by my ability.

WEDNESDAY: 30mins cross training / 30mins recovery – 4 miles actual.

FRIDAY: Kenyan Hills – Did 2mins hill for 20 mins with 2mins recovery + strength

SATURDAY: 75 minute run – did 10 miles.

Week 2 saw illness in the family but I still did OK.

MONDAY:  25min recovery – 4 miles done.

TUESDAY: 30 minute hill run – honestly can’t remember if I did anything but think I went to the gym.

WEDNESDAY: Cross Training – 3 mile run.

Friday: 4×6 mins at 10k pace with 5 min jog in between – nothing 😦

SATURDAY: long run 90 mins – nothing.

SUNDAY: rest – 8 miles pace 9.30 min miles.

Week 3 saw a very work heavy week (2 days turns into 4 long days!)

MONDAY: 30 min recovery – 4 miles

TUESDAY: Threshold 2x 15min fast with 5 min recovery – rested – legs ached!

WEDNESDAY: Recovery 20 mins run or cross training – – managed 2×10 mins fast.

I guess it is not too bad as although I am not replacing like for like I am pushing myself. It is also early on. My biggest problem is that I work weds pm, Thursday and Friday and I am shattered Saturday. I also do a job that you can’t leave at work so work days are pretty much chocka. I need to work around this and think about how to manage it. Any ideas greatly appreciated.

Next week is half term. I have a half marathon booked in for Sunday the 3rd so my running partner says that we should taper next week? My legs certainly could do with it – they feel very achy a lot of the time at the moment.