I’ve put a few bits in there, but will wait to hear from you on Tuesday as to how you feel and then we can look to tweak the plan to hopefully have you fit for those 2 x 20km runs in a month or so.
MADE IT!!! 6.03m/km, 5km in 30.19, not bad at all considering that I forced myself to an easy pace! No pain in the ankle, just a little bit but really slightly on both knees but thats the typical pain that some s&c, stretching and massage can solve! Im back in the games! Thank you!
I have also done 45min swimming (2k) with jesse in the evening
This is great. So pleased you are feeling much better now and the ankle held up ok. Coach Simon 🍊
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
Done the exercises you suggested plus some more:
Upper body
Copenhagens
Some trail specific exercises that my physio gave me.
I had to split the session in two parts, 1h30 in total
Yes that is a lot for one day. Perhaps we need to split them over 2 days if they do take this long. But really well done. S&C is always something we can tweak so keep the feedback coming as that really helps. Great job Benni Coach Simon 🍊
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Done! I took the dog so I forced myself not to go faster than what I should. I could ‘feel’ the ankle, I have a small pain, but no other pains in other parts of the legs, and it didn’t worsen after the run.
This run was done on Thursday.
We have crammed quite a lot into the last few days so not a massive surprise the ankle did hurt a little. Hopefully it won’t bother you going forward though. Well done on the run Benni Coach Simon 🍊
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
Done all the exercises but for some did only 2 sets rather than 3 because I was still hurting from the orevious s&c session! I have also done 45min tennis, me against two kids so I run quite a lot!
Great work Benni, sensible to ease back if you were still aching a bit. But some great exercises in there and shoes that your strength levels are good. Coach Simon 🍊
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Because if family organization issues, I ended up running on the west hill, which was fantastic training opportunity! You can decide how intense the uphill/down hill is (potentially you coulg go to the ild town and back) you can run some bits on the grass.. really enjoyed the roller coasters, but I went really slow – definitely out of shape. I did 284mt ascent though.
Definitely some extra points for that. I’m impressed. I think there is a place for this in the training, but we want to keep most of the running at lower HR due to the benefits. So it’s about getting the balance right. But excellent work here Benni Coach Simon 🍊
