Training Log Archive: RJM

I need to manage this recovery better, and ease in slowly.
Actually writing out a plan sounds like a good idea. SO:

I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.

PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min



Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty

To first day of summer school, then home in school van for the vibi workshop. Busy!