Thursday, June 2, 2016

Healthy and training

I know it's been a while since I've posted, but there hasn't been much to write about since my last injury. After the string of bone injuries, I have been taking the come-back much slower this time around, and so far everything is progressing well. With the Olympic Trials 10km approaching quickly, I have not made a decision on whether or not I will compete as I do not want to push myself to over-train with a solid date on the calendar. I will take it one week at a time.

From the femoral fracture in February which kept me from the Olympic Marathon Trials, I took two weeks on crutches, four weeks with no exercise, and a total of 10 weeks before returning to the Alter-G. The return to ground running has been painstakingly slow, but I am doing everything I can do break the cycle. Over the same span, I have checked bone density, met with an endocrinologist, and have been pushing my limits on strength training. I have always been proactive with general strength work, but my routine has now included heavier leg lifts such as dead lift and multiple forms of squats. The goal is to load the bones and muscles a much as possible without the pounding of running to help ease the transition. I am hoping the strength training, supplements, and slow return to running will have me on pace for a summer/fall racing plan.

One of the more challenging aspects to this come back is the effort to take off days at the first sign of trouble. This meant taking three days off last week with some very mild quad tightness. It was certainly over-cautious, but that will have to be my state of mind for the next several months. When training increases, tightness and soreness are bound to occur, and it will take serious patience and focus to ease my way through without incurring another injury.

I will return to my usual weekly training log within the next week or two, and below you will see my running progression since day one. This has been supplemented with pool, elliptical, and some additional Alter-G in an effort to get 1:30-2:00 of cardio 6 days per week. I will be posting again shortly with a more detailed 2016 race plan. Thanks again for reading, and it's great to be back at it!


3:30: 15 minutes Alter-G @ 65%
4/1: 20 minutes Alter-G @65%, last 5 @ 70%
4/2: 20 minutes Alter - G @ 65%, last 5 @ 70%
4/4: 20 minutes Alter-G @ 65%, 5 @ 70%, 5 @75%
4/5: 15 minutes Alter-G @ 65%, 10 @ 70%, 5 @ 75%
4/7: 20 minutes Alter-G @ 70%, 5 @75%, 5 @ 80%
4/8: 15 minutes Alter-G @ 70, 10 @ 75%, 5 @ 80%
4/9: 10 minutes Alter-G @ 70%, 10@75%, 10@80%
4/11: 20 minutes Alter-G @ 70, 10 @ 75%, 10@80%
4/12: 20 minutes Alter-G @ 70, 10 @ 75%, 10@80%
4/13: 10 minutes Alter-G @ 70%, 20 @ 80%, 10@85%
4/14: 20 minutes Alter-G @ 75%, 10@80%, 10@85%
4/16: 20 minutes Alter-G, 10 minutes soft ground
4/17: 15 minutes Alter-G @ 80-85%, 15 minutes soft ground
4/19: 25 minutes ground
4/20: 25 minutes ground
4/21: 30 minutes ground
4/23: 30 minutes ground
4/24: 30 minutes ground
4/25: 35 minutes ground
4/26: 30 minutes Alter-G @ 80%
4/28: 35 minutes ground
4/29: 40 minutes ground
4/30: 35 minutes Alter-G @ 80%
5/1: 40 minutes ground
5/3: 40 minutes ground
5/4: 40 minutes ground
5/5: 35 minutes ground + strides
5/7: 50 minutes ground
5/8: 40 minutes + strides
5/9: 45 minutes
5/10: 50 minutes
5/12: 30 minutes + 8 x 200 meter hills
5/13: 45 minutes
5/14: 50 minutes + strides
5/15: 55 minutes
5/17: 35 minutes + 8 x 200 meter hills
5/18: 45 minutes
5/19: Fartlek: 6 x 3 minutes on, 1 minute off
5/21: 60 minutes
5/23: 60 minutes
5/24: 10 x 200 meter hills (65 min total running)
5/25: 45 minutes
5/26: 55 minutes + strides
5/27: Fartlek: 3 x (1 min, 2, 3)
Quad tightness - 3 days off
6/1: 35 minutes
6/2: 40 minutes

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