I had to run on a treadmill for 3 days since Monday (rested on Tuesday). My left foot pain has eased a bit. I was able to run on Wednesday (5 km) and Thursday (5km).
Yesterday's workout was more interesting and quite strenous than the previous two. I ran for 500m at 8.0 km/hr followed by another 500 m at 9.0 kmh/hr, a total of 1.0 km. For the next 2 km, I ran at a constant pace 10.3 km/hr. For the last 2 km, I increased the treadmill speed to 10.8 km/hr. It was quite hard going to keep running. One guy who was also running for 20 minutes looked over checked me out a few times. I don't know what that was about though
My training plans for March and April is to gradually increase my training distance to 8 to 10 km. I also plan to improve my speed as measured on the treadmill to 11.0 km/hr and be able to maintain it for at least 10 km. I don't plan to do any long runs yet.
I hope it doesn't run this evening again and I will be able to run outdoors.
2 comments:
Congrats Tan Sri,
Wow! u sure recovered fast. dont forget to finish gradually with a cool down run of 8k/hr for 500m or so!!!
-waterman.
Its waterman again. I think to prevent another injury, u should not think of any spesd training for at least 1 or 2 months. Just concentrate to increase 1 of your runs to longer distance also gradually, like 2k per week until u hit 20k. This way,all your running muscles will be fortified enough to take on speed run!
Take care!
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