The last couple of weeks have been about recovery and trying to get the plantaris sorted, still hurts but nowhere near as bad as it was and taking it easy more out of precaution. The exercise bike has been getting some more work and have started doing some upper body and ab exercises again
Had some more acupuncture done on the calf and another deep tissue massage, have also started trying Brooks Infiniti to see how they go as I'm still going through shoes like no tomorrow, hopefully one day will find some that last the distance and there will be no more whingeing.
Week commencing Mon 14th Apr 41k on bike and 6k run.
Wed : Exercise Bike 20k in 42 min and upper body and abs workout.
Fri : Exercise Bike 21k in 40m30s and upper body and abs workout.
Sat Run 6k in 31m12s, plantartis still sore so kept run short.
Week commencing Mon 21st Apr 57k bike and 26k run
Mon : Upper body and abs workout
Tues : Exercise Bike 22k in 42m
Wed : Run 8k500m incl hills @4.55
Fri : Run 12k500m@4.50 and abs and upper body
Sun Run 5k@4.48, niggling plantaris and then Exercise Bike 35k in 1h6m.
Hopefully next week can start running a bit more and look at the 50-60k mark.
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2 comments:
Injury is always a bummer, but perhaps it happened at the right time i.e. when you are recovering from marathon (not when you are peaking). I think the rule of thumb is one day recovery for every one mile raced. So, don't do a hard workout until about 4 weeks after marathon and just simply do easy running until then.
I think the exercise bike was a wise move. Maybe do that (and/or some other sort of crosstraining) every 2nd/3rd/4th day gives the niggles some more recovery time, the shoes some rest...I can relate to that wearing out shoes thing! My contact details are 0439 817 518 and jontheroadrunner@rocketmail.com
I currently have $1 and 20cents in the bank, (+$1 and 15 cents in my wallet) and am hoping that I might finally get paid in full this thursday, living on handouts from my parents, who are not the richest people around...
I think that the last 3 weeks would be recovery time from Canberra anyway, so I dont think you will lose anything, if you are able to get fully back in the saddle in say 2-3 weeks time (i.e. about 19th May onwards to 16th June is to me the major weeks leading into the Perth Marathon, if you are doing that...). Hope you can persist until you work through the worst of things, I know that feeling of trying to keep things managed, when you know everythings not 100% most real athletes have to live with that at some time or another...Remember hearing about an elite (Top 5 in the world) 1500m runner in Sarah Jamieson last year and she had 5-10 operations on her legs, and has massage,physio, and coldbaths pretty much every day all year round to keep things going...partly cos of how hard she trains...but it makes you realise how easy our issues are in comparison, although elite athletes have access to better options...
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