Ok. These are my goals for the next 12 months. 51.38 and 22.43 I had a bad injury in April 2015 and it is still not identified. I have a inner left knee pain, outside of knee cap. Not meniscus-MRI #1 going for #2 shortly.
I can finally run with some consistency and lift, i have stopped sqauts for now.
I am looking for feed back and a place to track my training.
THis might not be the place and I might get blasted by some people here. But for now here goes.
Tempo type runs
400 300 200 100 3 min rec. after the 4, 2 min or less after that
72-74 50-52 sub 35 15-14
5x200 all sub 35- 1-2min recover
300 42
200 25
150 19 low
Close to full speed full recovery.
For now everything in flats no spikes
I lift 2-3 times a week Hip thrusts, RDL, ext. DL,Bench, pull ups, heavy KB swings.
I mix and match the 300 200 and 150 depending how I feel. I prefer 2x300 but can't always do it at a good pace.
I will add squats once I get my knee better. Its been a year. I'll go light like 225 for reps every few months.
Ran a 22.4 hand timed in 2015 and several 38 in the 300s.