3 June 2014

Bouncing Back

Bouncing Back

So with my current situation regarding running I have been able to refocus, refresh and redirect my energy towards my running for the back half of the year.  Gone are the macro and micro cycles, peaking and periodisation. I have simplified my approach to getting key sessions done and doing more quality k’s leading into my events and speeding things up to improve the top end.  This program is scheduled to start in full by the end of June with this month being about building time on feet, increasing my typical training load and schedule as well as strengthening my legs.

I have been doing 5+hrs of core and strength working weekly and this will progress in difficulty as the months go by, and then gradually decreasing the time to around 2-3hrs a week once I am able to run more.  I have been riding a lot, well a lot for me anyway!  9hrs last week and 7 the week before, I am trying to replicate hard days and easy days and keep my normal load time wise. As my running increases my riding will decrease but I have been lucky to be able to get some solid rides in without being run over (its been close!)  Running has been introduced in the week just gone and will become more intense as I progress with the injury, the pain has now dampened down and there appears to be no negatives from the introduction of running.
Kel and my new kicks for the back half of the year
thanks to Pace Athletic

I am working in 3 rehab phases with my return to running;

Phase 1 – Day on day off.  All on grass track at an easy pace running within my stride.  Max distance 5km for 7 x 5km runs in the fortnight.  Progress if no pain is present.

Phase 2 – Day on day on day off.  Road/Track then Trail/Track at an easy pace but increasing the stride.  Distance between 5 – 7.5km with 5 runs in total in the week.  Incorporate some hills.  Progress if no pain present.

Phase 3 – Return to normal schedule.  Begin at 50km and increase by 15km a week.  Run 6 days a week and complete normal sessions increasing distance/intensity as week’s progress.  Aim to be at full load by week 4. Progress if no pain is present.

This schedule should have me complete a 100km week by the second week in July. From there I will be back into full training and hopefully free of injury. I want to get my body right and am being very careful to ensure I come back ready and strong.  My back half of the year will now aim towards some targeted events with my prep starting for 2015 in November.

My races for the next while will be;

Kel rocking her "lairy duds"
@ STS Kamay.

Obviously Glow Worm will be a race to how I feel and a bit of fun, but if it is feeling good I will be racing and pushing it along.  The next few weeks are going to be tough, sitting out is something I have never liked doing but it is something that has to happen.  I love the atmosphere at Newnes for the Glow Worm weekend, it was my first trail event where I fell in love with the sport and I am looking forward to being a part of it again.  The next few weeks also marks a return to serious racing for Kel, she has been training well and should put up some races in the coming months.  I can’t wait to watch her at STS and seeing how her year progresses towards her goals that are set down for later in the year.

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