I'm pretty much back up to my normal running routine now. It's only at about 85% less than I was doing back in March/ April pre-injury in early lockdown, but doing a little bit less feels about right.
Given that back then I was going out and absolutely pounding it, every session, that's just wrong - 90% of effort every session isn't sustainable - I've always known this, but I think i got carried away - a bit like a frog in boiling water, I guess I just got used to increasing everything steadily to the point that I was over training.
Now here I am holding a typical session at 75-85%, the long runs being much tamer and the intervals, short run being 'hard' but not OTT!
Sorry about the Covid-pun, but I guess this is my new 'running normal'.
I'm now aiming to just hold times rather than improve them, for a while at least. There's not a lot of point in killing myself ATM given that I'm moving abroad shortly, it's not as if I'll have any running events to go to in the immediate future where I'll be going for a time, so just holding and enjoying is where I'm at - it suits ATM.
Weekly running summary:
- Total kilometres this week: 16 (not including warm ups)
- No. of runs: 3
Monday - 8K 'long' run
Wednesday - 4Ks of intervals
Friday - 4K fast
I track most of my runs with Garmin, which auto uploads to Strava.
Monday's Run - 8K slow to medium
I regard 8Ks as about the minimum distance when you can claim a long run rather than a 'long run', just about.
Went around the local 10K route, it's the best route around here - some nice hills, lovely scenery, started slow and built it up quite a bit at the end.
All in all, happy days, felt pretty fresh after, which is nice.
Wednesday's Run: 4K intervals
I was feeling a little sluggish today, not really sure why, stress of moving maybe, so I reverted to my 400 - two times 800 - 400 routine - which is my fall back when I'm not in the mood.
I did a 400 M reasonably paced warm up, then a couple of 800s around the 4.00 minute KM pace, and I think the final 400 was actually pretty good - around 3.50.
So I 'held' this just fine!
Perhaps an audience would have helped like last week?!?
Friday's Run: 4K 'fast'
This was actually on Saturday, on account of my hangover on Friday - I went out early, around 8.00, for a proper 'not the Park Run' timed effort.
I did OK - held my 4.30 then two times 4.20 pace, finishing off slightly quicker, happy enough with that.
Next week's plans
Really I just want to up the 8K to 9Ks, and hold the middle two, I might play around with some 30-20-10s in the middle of the week, I've had enough of interval laps of my local park!
What other different work-outs are there?!?!
Oh, hills, maybe I'll take a drive next Friday and go for a hilly run rather than a fast run, maybe, we'll see, I'll probably just end up doing a rinse and repeat, clinging to familiarity while I can!