tag:blogger.com,1999:blog-7465956249798874262.post195870505985207506..comments2023-10-17T05:08:54.903-04:00Comments on That's What She Said: TruthinessRMhttp://www.blogger.com/profile/01079220291482067777noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-7465956249798874262.post-22013218809064411672011-06-22T13:03:58.303-04:002011-06-22T13:03:58.303-04:00Mother efFFFFing work firewall. I had a crapload ...Mother efFFFFing work firewall. I had a crapload typed and lost it all. Here goes again.<br /><br />I just came back from injury. 6+ total weeks off, 5 of which were non-weight bearing on crutches. I've been back now just under 10 weeks. Weekly mileage since return:<br /><br /><2, <6, 19, 13, 12, 27, 30, 24, 34, 34.<br /><br />I've focused on these key elements:<br />1) number of days per week, including lifting, biking, softball, and running<br />2) how my body feels on the run, and increased distance as I could<br />3) speed before endurance<br /><br />I couldn't do an effective workout on the track until about week 6, and at that everything is 800m or less, with a week of hard 2's, week of hard 4's, and last nights 3-minute torchure followed by a few mile tempo run.<br /><br />Moral - I didn't follow the 10% to the science of it... but across the board, given my workout effort (either running, lifting, biking, or softball), my level of intensity has increased probably just as that, 10% per week.<br /><br />I also am trying to follow the 4-week cycle, of build 1, build 2, peak week, and recovery week.<br /><br />Coming from 60+ per week avg (of actual running weeks) over the last full year, it's taken 10 weeks to get to about 60% capacity.<br /><br />First race back over the weekend since club challenge was a demoralizer, as I've run the race over 25sec/mile faster. The takeaway reward was getting to the line to begin with.<br /><br />Patience, Patience, Patience. It's easy to forget how badly getting back into shape hurts. I damn near forgot how long it takes.Darthttps://www.blogger.com/profile/04878042640028775337noreply@blogger.comtag:blogger.com,1999:blog-7465956249798874262.post-34037546449708230422011-06-21T22:26:16.915-04:002011-06-21T22:26:16.915-04:00Having been off for injury for a year, I can say t...Having been off for injury for a year, I can say that I followed this to some extent. When I was allowed to start running again, it was 1min on/1min off for 20 minutes. The whole first week I did that maybe three times. They I went to 2 on, 1 off, then 3 then 4. By the time I got there, I felt like I was basically at the point where I should be able to run 2-3 miles straight. The whole process took a while but I think by 6 or 7 weeks I could run 4 miles, and then another few weeks I could run 6.<br /><br />If you look at my monthly mileage from last May/June/July 2010, I did 1 mile in May then 18 in June. By July I felt ready to run more and was like 94, then August was 153.<br /><br />I don't think if I were hurt and not running for three months would I just immediately jump back into the same number of miles per week I had been running (whether that number was 20, 30, 60, whatever) but I do think that I could build up faster, so if I did only do 20 the first week, would move to 30+ the next week rather than just 22. But we've also been running for a long enough time that we can do that.RMhttps://www.blogger.com/profile/01079220291482067777noreply@blogger.comtag:blogger.com,1999:blog-7465956249798874262.post-20773958126876773252011-06-21T18:28:47.588-04:002011-06-21T18:28:47.588-04:00If I were off due to injury for 3 months, I’d prob...If I were off due to injury for 3 months, I’d probably go back to 60 miles a week almost immediately. It’s not like the guy was off for years. But, hey, that’s just me. I think the cited study was a failure because they maxed the runners out at 90-95 minutes per week. Let’s see a study where they max the runners out at 90-95 minutes per day.JARhttps://www.blogger.com/profile/08443915271016647503noreply@blogger.com