Throughout the 2013 season I raced a lot and had some great results but I was always carrying some injury or niggle. Be it the Plantar Fascia, Hamstring, Groin or Knee something was always not quite right and I was constantly running a modified training plan to accommodate. So after my win and course record at the K2D 50km in December I had planned to take a 2 week break to rest and recover from the year that was and see if I could shake the issues before my biggest season ever in 2014.
Usually this length of break would be more than enough time! Throughout 2013 I had been recovering more or less in 7 days. For example over the April/May period I raced a PB Half marathon, PB marathon, 50km trail race, 5000m track race and 400m track race in a 5 week period without too many issues.
However these things tend to catch up with you sometimes when you don’t listen to your body, and I think now I am finally paying my dues for a busy 2013 racing season. So the planned 2 weeks has turned into 4 weeks and it’s only just now I am able to start some slow running to try and nurse my body back into shape.
Saturday 11th Jan
Bike: 2.5hrs/250m/ 80km
Ride with Team Random cycling club including pace efforts. My first ride over 1.5hours in about 3 years, managed to hold on to the pace makers and didn’t get dropped – Shattered afterwards.
Sunday 12th Jan
Monday 13th Jan
Slow road run testing injuries
Hilly hour ride in arvo
Tuesday 14th Jan
Easy afternoon ride
Wednesday 15th Jan
Thursday 16th Jan
Easy flat road run injuries still a bit niggly so kept the pace under wraps.
Friday 17th Jan
Easy Hilly road run, feeling the injuries a bit today on the hills but still holding together.
Saturday 18th Jan
Small amount of running specific exercises.
Sunday 19th Jan
Easy flat run with 2x3km easy pick ups to 3:35-3:50min/km. Feeling good today, everything holding together and the pace came easier than expected.
Monday 20th Jan
1080 repetitions of various dynamic running exercises.
Tuesday 21st Jan
Track session 5x 1200m with 60sec rest. Easing back into speed with reps between 3:49-3:54. I would usual be around 3:40-45 with these when in form but happy with the times considering its been over a month off.
Wednesday 22nd Jan
Easy morning run with small undulations
Easy post run spin flushing the legs out, felt great to get out on the bike after the run a really nice way to recover the legs.
Thursday 23rd Jan
1200 repetitions of various dynamic running exercises.
Friday 24th Jan
Was meant to be 60min but knee strangely playing up. Cut it short to hopefully salvage long run tomorrow.
I am still holding on the idea of racing the Tarawera Ultra marathon in March which will really be dependent on how things progress over the next 7 days. Fingers crossed!