looking at my last 2 runs (which have felt like crap and left me in pain), and my 2 runs before them, I've noticed a huge difference: the first 5km.
Example: 18km marathon build - 5:30 pace http://connect.garmin.com/activity/149451227
the key to this run being successful, was the slow start for the first 5 - 6km, which allowed me to pick up the pace for the last 5 - 6km (the inbetween is a continuous uphill run along hwy 27).
Now the 19.7km run at a 5:21 pace http://connect.garmin.com/activity/149451238
it's a faster pace, but I was in a lot more pain which left me unable to train to my full potential. These types of runs have to be saved for races, not LSD. I can do my speed with KevO by running intervals in a controlled environment. By not doing so leaves me with this:
a bummed ankle. I'm hoping it's just a bruise, or some little niggling pain, and I'll be back out training, but last night (2/15/12) at km 14.5, a sharp pain started on my inner ankle. Wouldn't have been too bad if I wasn't 6km away from my car on some dirt road with no street lights in the middle of nowhere. Again, last night's run had me starting too fast, and ending in too much pain. I need to get back to moderate pacing at the start. That was how I recovered from/prevented further injury last year, and if I'm going to continue with high volume of training, I'm going to have to remember to do the same again.
So, here's hoping that the ankle is fine (probably is...finger's crossed), and I'm able to get back out training again. Although I did get a lot of work done tonight, I'd still rather be in the gym or on the road (notice how I didn't say pool? I loathe swimming!)
Thanks for reading!
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