Back in training

After injuring my soleus muscle (the one that runs between the two heads of the big calf muscle) hill running in Canterbury, I am now cautiously starting training again. I have to admit that it was very tough not being able to run - psychologically I have changed my lifestyle to accomodate it, and I found myself at sixes and sevens without it, and physically I found myself restless and gaining weight.

In an effort to avoid over use injuries again I have slowed my training pace down to 5 min/km (was previously frequently training at 3min 50sec per km). This slowdown drops my heart rate down to 134 bpm (which is around 70% of target heart rate), as opposed to 160 (85% of target heart rate).

I still am going to take a while to get my mileage back up - I aim to do around 60-70km this week running, and 250km on the bike, and build back up to 120km running - following the 10% per week increase maxim. This will be switching between increasing mileage and increasing intensity - both of which are important. I will do my first speedwork at the track next week, starting on 8*880s once a week, with a target of 2min 50secs, and building gradually to twice weekly (tempo, fartlek, hills and intervals - alternating as needed), and easing back into 2m 30s per 880 yards (800 meters).

The main reason for writing all this on my blog? To remind me not to overdo it again and fark up my legs again!