I was feeling a little nervous as I didn't want to feel sluggish or unfit as I would have been disappointed that all my cross training I had been doing was a waste of time. Thankfully I felt like I had never been away and although I took the road reps steady I felt flowing and my normal self.
First session back was 3x800 loops of Manchester City's car park, whilst the rest if the group did 4 x 1200s.
Next week was 3x800 loops but this time my training partner Donna Jones was there so I added up going about 10 secs a rep quicker but still felt comfortable.
I've also started Saturday sessions with the group at Manchester Uni Fields which is the best place to train ever for grass loops as the ground is so flat and there are no holes to look out for. So first week I took it steady again, 3x1mile reps with plenty of recovery, the next week I did 4x 1mile reps with 4mins recovery around 5.30secs. I was on my own for this session as everyone was racing at the National x/c relays. I then followed this up the next day with my first 'long run' in two years. Admittedly it was only 45 mins but I have never been one for doing much more than an hour anyway.
Tonight I have my third road reps session so hope to add an extra rep tonight.
Touch wood I am not struggling with any injuries at the moment, although I am having to manage a tight tib. post but it doesn't seem to be giving me too much trouble.
I am extremely cautious to look too far ahead but hope that I may be ready to do a few x/c races in the new year, with the Northern x/c as a first race.
Apart from the running starting to take shape I am still only managing to run 4 times a week so over the next few weeks I hope to increase that to 5 or 6. I have eased off the bike just while I get back into running and swimming 4 times a week now.
I will sit down with my coach Norman Poole and discuss training as I need to get the balance of running and swim, bike sessions correct so that I am doing enough running to perform at my usual level next year as well as fitting in enough triathlon training to be competitve in the Super Series next year. I have spoken to a few runners who have made the switch to triathlon and although they do less running now they are actually running faster than when they just ran.
Interesting, and I do believe now that runners could include a lot more non impact cross training in their schedules. For me personally, I feel that the swimming and biking sessions, although not as specific as a cross trainer for runners, they certainly are using the same heart and lungs we use in running and you can do a lot more of it! My last swim session was a main set of 10x200 with 10secs rest. The reps take 3mins.
I am lucky that I have an efficient running style naturally so if my heart and lungs are still fit, it shouldn't take me too long to get back running fast. Obviously I need to make sure my running muscles are strong enough to take the forces so I have been doing a strength program for the first time this year along with maintaining drills which I feel is essential for me.
Last weeks training:
Mon - 3x800 road reps
Tues - 90min 4.6km swim session
Circuits
Wed - 5 mile steady run av 6.58 in 35mins
Thurs - 60min swim session uncle 10x 200s
Fri - easy 5 mile run in 40mins
Sat - 4x1mile grass reps with 4 min rec.
Sun - long run 45 mins easy ( no Garmin to take away subconscious pressure of mile splits!)
Pm: 60min swim session - 8x 200 off 3.10 strength set.
This week I hope to add some bike sessions but still the main focus is making sure I am fresh and healthy for my running over the next few weeks.
Keep running!
Louise x x
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