Friday, January 21, 2005
I'm back
After two weeks of complete rest, and some outstanding work by Northside Sports Physiotherapy (thanks Robbie and Tristan), I only missed two weeks of training, and was back on the roads a fortnight to the day that I rolled my ankle.
I have lost a little bit of fitness, and struggled through the first few runs. As my ankle felt strong, I didn't run too easily, and although my HR was up, my times weren't far from where they were prior to my lay-off. The ankle has given me NO problems at all, apart from some tightness in the surrounding muscles that have been doing some extra work for a few weeks. A quick recommendation to anyone in this position - GET TO A PHYSIO ASAP.
The following is a breakdown of my training since starting back.
Wednesday 12th January 2005, 1:00pm
5km easy - 23:14 Ave HR 157
Hills were tougher than usual, but no problems with ankle
Thursday 13th January 2005, 10:40am
10km easy - 43:40 Ave HR 153
Still a bit underdone, but running OK
Friday 14th January 2005, 6:00pm
12km steady - 51:06 Ave HR 157
Worked this a bit more
Sunday 16th January 2005, 7:00pm
12km mixed - 51:48 Ave HR 156
Really let fly over the first 4.5 km - sub 4:00/km pace (although it was downhill)
Eased back over the rest of the course, but happy to have done a bit of speed work.
Tuesday 18th January 2005, 4:20pm
8.5km easy - 36.01, Ave HR 145
Rolled through first half comfortably, and picked things up a bit on the way home. Similar form to pre-injury.
Wednesday 19th January 2005, 3.20pm
16km steady - 1:09:15 Ave HR 156
Worked this run, without going too hard. Second half uphill, so always needs a bit of effort. HR was higher than normal (into the 160s for most of the second half) but breathing very controllled. First longer run for over 3 weeks, so very happy to have held it together. Faced my demons by following the same course that caused my ankle roll.
Thurday 20th January 2005, 6.30am
6km easy - 29.37 Ave HR 148
Ran this with Louis in the stroller, so pace was off normal. High HR on the uphills towards the end - not the best of runs for training, but Louis had a good time watching the world go by.
I have lost a little bit of fitness, and struggled through the first few runs. As my ankle felt strong, I didn't run too easily, and although my HR was up, my times weren't far from where they were prior to my lay-off. The ankle has given me NO problems at all, apart from some tightness in the surrounding muscles that have been doing some extra work for a few weeks. A quick recommendation to anyone in this position - GET TO A PHYSIO ASAP.
The following is a breakdown of my training since starting back.
Wednesday 12th January 2005, 1:00pm
5km easy - 23:14 Ave HR 157
Hills were tougher than usual, but no problems with ankle
Thursday 13th January 2005, 10:40am
10km easy - 43:40 Ave HR 153
Still a bit underdone, but running OK
Friday 14th January 2005, 6:00pm
12km steady - 51:06 Ave HR 157
Worked this a bit more
Sunday 16th January 2005, 7:00pm
12km mixed - 51:48 Ave HR 156
Really let fly over the first 4.5 km - sub 4:00/km pace (although it was downhill)
Eased back over the rest of the course, but happy to have done a bit of speed work.
Tuesday 18th January 2005, 4:20pm
8.5km easy - 36.01, Ave HR 145
Rolled through first half comfortably, and picked things up a bit on the way home. Similar form to pre-injury.
Wednesday 19th January 2005, 3.20pm
16km steady - 1:09:15 Ave HR 156
Worked this run, without going too hard. Second half uphill, so always needs a bit of effort. HR was higher than normal (into the 160s for most of the second half) but breathing very controllled. First longer run for over 3 weeks, so very happy to have held it together. Faced my demons by following the same course that caused my ankle roll.
Thurday 20th January 2005, 6.30am
6km easy - 29.37 Ave HR 148
Ran this with Louis in the stroller, so pace was off normal. High HR on the uphills towards the end - not the best of runs for training, but Louis had a good time watching the world go by.
