Wednesday, 12 February 2014

Building My Base

It is time to get serious about running. Since December 26 I have been fitting in one run a week, and I don't have to tell you that is not the way to make any sort of running progress.

I have been holding back for a couple of reasons:

  • A weak core - I have been making a focussed effort since being cleared to exercise to build a stronger core so that I can avoid injury.
  • Timing - now that it is lighter out when J gets home from work I am more comfortable going out on my own.
  • Fear - I don't like my new pace and there is part of me that is terrified that I will never get back to where I was.
I have finally decided that if I have time to do a 45 minute video, I have time to do a 4km run.

The Grand Plan

Like with cycling progression, I am treating my running plan like I am coming back from an injury. Not totally novice, but with a need for a gentle increase in total volume before getting into more scheduled, training specific runs. 

I will be training towards this 10k distance on April 27.  This gives me 10 weeks to get there (keeping in mind I can run 6km right now).

I am also beginning to drop my walk breaks. Although I have been a huge advocate of the run/walk break over the years, my new coaching program doesn't promote walks breaks on the reasoning that the biomechanics of running and walker differ too greatly. It is going to be rough at first because I have conditioned my body to crave them. I suppose this is an added bonus of taking a break. I can come back with an entirely different approach.

I am starting my weeks on Sundays with my LSD run. Here is what week 1 will look like:


After each week is completed, I will fill in the actuals so I can track progress in mileage and HR improvements.  I may also include the pace per run if you are interested.

Have you come back to running after pregnancy or an injury? I would love to hear about your approach.





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