General plan to ramp up running with a goal of completing the city/trail run 10 mile on 5/22....and prep for tri season...posted for my referral but boring to others:
long run plan once/week :
1 weeks-25 minutes with breaks fill 60 minutes
2 weeks-35 minutes with breaks fill 65 minutes
3 weeks-45 minutes with breaks fill 75 minutes
4 weeks-55 minutes with breaks fill 80 minutes
5 weeks-65 minutes with breaks fill 90 minutes
6 weeks-75 minutes with breaks fill 90 minutes
7 run 5K straight at moderate pace. (test)
8 weeks-75 minutes increase space break out...fill 95 minutes
9 weeks-85 minutes increase space break out...fill 100 minutes
10 weeks-95 minutes increase space break out..fill 100 minutes
11 weeks- 100 minute run at very easy pace
12 week-10 mile city/trail run at pace
short run plan twice/week with some variations as needed
1 week-25:00 fill to 40
2 week-27:30 fill to 45
3 week-30:00 fill to 45
4 week-32:30 fill to 45 increase pace and consider only 30
5 week-35:00 fill to 45 increase pace and consider only 30
6 week-40:00 fill to 45 increase pace and consider only 30
7 week race week
(add to in the future based on progress)
the good news: with man made snow and our trips (skiing in europe was awesome!) and events it was a good/fun xc ski season....
bad news: it was a lousy local ski season.....3-4 weeks of ok to good skiing....
2 bad snow years in a row...
Mt Bike1:05:19 [3]
timed my workout to experience the 58F weather....amazing....the greenway was buzzing.....to the river and back....the "pathletes" were out in mass.
...it might as well warm up and get rid of the snow so that we can get going with single track mt biking asap....
kept the effort down as I continue my knee ramp up thoughtfully. My knee hurt a bit early and felt tight....its certainly not comparable to my good knee. You can definitely tell a difference....
so far with surgery and rehab I have not missed a beat with anything I wanted to do or events I had planned......and with a good ramp up, the timing of my spring and summer goals looks good. I have time to get there....but my luck can always run out...
Run2:41 [3] ahr:116
quick outside tester run for the knee walking up to Walgreens...this was after my bike ride....knee was tight and hurt a bit....
3 x 4:00 run at 12:30 pace....2 min recovery walk in between.
knee was tight and hurt a bit on the first round but felt better by the last one....it seems it 2 steps forward, 1 step back but going the right way generally.....good progress....