Another couple of weeks have gone by. I’ve obviously noticed there’s been no replies to what I’ve been posting on this thread but the number of hits so far (over 400) says someone must be reading it. As I feel it is the sort of stuff I would have like to have read before starting my running again I’ll continue in the hope it might be useful for someone in a similar position.
A couple of background notes. When I stopped running in 2001 at the age of 47 I was still running 10 miles in 61 minutes. I had to stop as the pain in my hip a few days later was too intense. For a year or so I tried small 2 or 3 miles runs but it was no good. So I stopped. As well as running I’ve been an athletics coach (track, road, cross country) since 1991.
The last couple of weeks have been tough as I’ve worked to get back into running after the muscle strain (non-running cause) and loosen the muscles as the same time. With two 10 minute stretching sessions a day I’m happy to say it has worked.
Under this I’ve put exactly what I’ve done over the last 10 days. Distances are measured in metres (miles in brackets) from
www.mapmyrun.com (I like to know exactly how far I’ve been.) Every day usually starts with a half mile walk for my paper and finishes with a similar stroll after my dinner.
Log:
21st Road run 2310m (1.44mi) 10m45s. Day 5060m (3.15mi)
22nd Off road hill walk in mountain boots. 2960m (1.84m) day 6840m (4.25mi)
23rd Treadmill 3000m (1.86mi) 15m40s Day 8390m (5.22mi)
24th Coastpath hills. Boots 3250m (2.07mi) Day 4990m (3.10mi)
25th am Stroll on beach 2080m (1.29mi)
Pm Stroll 3250m (2.07mi) Day 6030m (3.75mi)
26th Road run 4130m (2.56mi) 21m26s Day 6390m (3.97mi)
27th Road walk in boots. Brisk 6560m (4.08mi) 1hr 11 mins. Day 8160m (5.07mi)
28th Gym Treadmill 2 x 1000m fast walk
2500m concept 2 row (9.41.6)
5 mins cross trainer
20 mins exercise bike 9.76mi Day 3470m (2.16mi)
29th Treadmill 5000m (25m32s). Last 3000m 14m40s Day 8540m (5.31mi)
30th Plan today is for a very easy day with a stroll around the shops.
As I write this it is the morning of the 30th. My legs feel loose after yesterday. I find running on a treadmill helps me work on a relaxed style and I’m in total control of the pace. (Yesterday’s 5000m had 500m walk/jog warm up. Then the 5000m started at 10.5kph pace. The last 1500m was at 12.5kph pace. And was followed by 500m ease down to a walk. Then a sauna and a quick dip in a swimming pool.
Happy New Year to all surface hippies everywhere.
Ed