Training in the mould of Tinman - a thread and training log.

Thank you Phil. Yes, that is helpful. I'll slow down my easy days significantly, then.

It is difficult to estimate my current level of ability, simply due to having been away for a while. I should perhaps clarify that my injury has only lasted 2 months. The time away was due to simply not running for 2 years, before training haphazardly for another 2 years whilst trying to build a career. I don't regret this, as the time away was spent very productively, but it was trying to immediately run every day again (only for about 30 mins at a time) that injured me. Since 7:15 and 6:40 pace felt far easier than they ever did when I was running at my best, I may simply use my times from that era as a ballpark estimate for now.

To the poster above, it's for this reason that I am reluctant to run several days in a row for the moment. I am not sure if you are intentionally misunderstanding me, but the plan is to run every day, as opposed to refusing to run back to back days! I am simply trying to build conservatively, to get there slowly.

Thanks to all for the help. Plan is to slow down the easy runs. Hopefully this will mean I can get back to running every day faster.

Also, enjoy your popcorn.

Week 2:

Monday: Rest

Tuesday: 7.5 miles at 7:05 per mile.

I know, I know, I shouldn't have - the pace is too slow to be at tempo, too fast to be easy. It was just one of those magical runs that felt effortless, and I wanted to keep going, since I knew I would be unable to run on the next 2 days. I have been more disciplined since!

Wednesday: Off (Unable to run due to travel)

Thursday: Off (Unable to run due to travel)

Friday: 2.5k very easy (7:00/km), 7.1km tempo (4:05/km), 2.5k very easy (7:00/km) = 7.5 miles

Tempo felt OK, perhaps set off slightly fast - but I ran without a watch, I don't know any splits.

Saturday: 4.5 miles easy (7:38/mile)

Could feel injury walking around on Fri evening, had AWFUL blisters, and almost no sleep. Considered leaving it, but didn't want to have only ran 3 times in a week, so I burst and taped up the blisters, and hobbled through. Nothing from injury. I was running as easy as I could - it felt like I was hobbling along - and still went far too fast for an easy run. I was trying to run about a minute per mile slower than I did. I really need to work on what "easy" feels like - running with no watch is meaning I am running too quick.

Sunday: 2.8km very easy, 5*880m CV pace with 230m jog rest, 2.1km very easy = 6.3 miles

Felt like I might have been slowing in the middle of some of the reps, but if that was the case, it would have been by very little. I don’t know the pace of the reps, but it felt a challenging pace, whilst still seeming like I could have done another 5 reps if needed.

Total = 25.8 miles

Overall, a decent week of training at this point - a slight rise in mileage from last week, with a good tempo and a strong CV workout.

The negatives are that I still need to dial in what EASY feels like - I am trying to run 8:30 pace on the easy runs, which I got wildly wrong (I prefer to run watchless, so once I learn how 8:30 feels, this shouldn't be an issue). The other negative is that I can pretty much always feel my injury very slightly AFTER my runs and on my cool-downs after harder sessions, but 24 hours later it's gone and I'm good to go, so I guess I can't complain. I can feel it a tiny bit now (6 hours after the CV workout), but nothing too bad, and tomorrow is a planned rest day.

Next week, I am targetting 5 runs rather than 4, including a CV workout and a tempo, which should bring me to 32 miles.

I am hoping to increase gradually week-to-week as the injury (hopefully!) disappears.

Best,

HM guy

Week 3: Good week this week.

Monday: 9.5km at 4:15/km.

Was in a weird position, as I'd ran hard the day before, and was planning on resting, but realised that I'd have no time to run the day after (last-minute travelling across country). Had to run - culdn't take it too easy since I'd be skipping tomorrow, but obviously couldn't do a full workout after the day before. Ended up doing a steady run with some strides throughout the last 2 miles, which brought the average pace down.

Tuesday: Off

Wednesday: 3.5k easy, 4k tempo, 500m jog (approx.), 3k tempo, 2.2k easy = 13.2km – good run.

Started in 3:46, 3:52, 4:00, 4:10, and stopped then in order to recover (originally was going to attempt 7.5km at 4:00). Probably could have kept going, but wanted to get the pace right – learning to pace myself properly is a little tricky. Jogged the 500m, then did 3k at 4:01, 3:57, 3:57 – much better pacing. I feel like I could have run 7.5k at 4:00 pace, but it would have been a very hard effort. It is the goal for next week.

Thursday 19th Sep: 10.8k easy

Felt good and easy, a little slower as it was quite a hilly route. Good news is that all the hills didn’t aggravate the injury. Don't know pace, but I think it was about 8:30/mile.

Friday 20th Sep: 3.4k easy, 1*400m (long rest), 6*800m (200m jog rest), 1.4k easy = 11k

Splits: 81, 2:56, 2:54, 3:00, 3:01, 3:02, 3:03.

Decent run. Not absolutely exhausting, but it was definitely hard towards the end. The 400m was meant to be the first 800m, but I went out in 38s for 200m, which was far too quick, so decided to try to run my target pace of 45s for the next 200m to get used to it, then take full recovery and restart the workout. Ended up running 43 for an 81 overall. The workout felt smooth and strong at first, and had to work a little harder each rep. Often did the first 200m about 1 second faster than all of the others. Recoveries got longer – about 1:45 for the first jog, by the end it was taking me about 2:30 to jog 200m. It should probably be said that I had got far, far too drunk the night before, was running this hungover, having had no water or food for around 20 hours – so it’s a lower bound!

Saturday 21st Sep: Rest

Sunday 22nd Sep: 50 mins easy = about 10.5k? No watch – Good run. Started out a little sluggish, before naturally running a lot faster with a longer stride after about 20 mins for the same effort. Not much to say as I don’t know the pace or the distance, so I’m guessing 10.5km, but it could have been a bit longer.

Total = 55km = 34 miles

Very pleased with this week, increased the miles from the week before, and included some good workouts. All bodes well for a gradual progression. Next week, I'll target 40mpw, and would really like to run 4:00/km or faster for a continuous 30 min tempo (at least), before holding that pace for longer each week.

More good news is that my physio has said my injury is just a muscle injury, and will heal on it's own provided I am careful with it. OVER THE MOON, I was really worried it was a labral tear, which could be permanent - he did a specific test, and ruled it out.

Also today did my first reasonably "long" run since the injury today - about 75 mins of good, steady continuous running, plus like 20 mins at the start of getting lost, running back and forth, having to stop like 5 times in 5 mins to find out where I was and wait at lights... so I feel like I'd be lying if I called it a true 90 min run. Still likely covered a good 11-12 miles. Can feel injury very very slightly now, but I've learnt it usually disappears by the next morning, and am much less concerned about after seeing the physio.

Update: A good, solid couple of 35 mile weeks, with some very encouraging workouts, and little from the injury - although there was one minor scare, and a couple of irritating things held me back slightly.

Monday 23rd Sep: Rest

Tuesday 24rd Sep: Long run. 15-20 mins of being lost, stopping often, then 75-80 mins of good running = about 19km? Pretty good run in heavy rain. Seemed to get faster without raising effort – felt like I was going extremely fast speed-wise at the end, with no heavy breathing. Don’t know distance or pace, assuming around 12 miles. Could feel injury somewhat at the end.

Wednesday 25th Sep: 48 mins easy = about 10km? Started intentionally very slowly, naturally lengthened stride and sped up after about 20 mins. Don’t know pace, likely about 6.5 miles or so in total. Nothing from injury, which is a big relief. Also ran to store and back later (which I shall not add to my miles),

Thursday 26th Sep: 3k easy, 7.7k at 3:54 pace (30 mins), 2.8k easy = 13.5km Very good run. Tough, but certainly not exhausting – I could definitely have completed 10k at this pace. Pace was even, with the first lap (as always) being a touch fast.

Friday 27th Sep: Rest

Saturday 28th Sep: 10km easy Nice run, pretty slow. Don’t know exact pace.

Sunday 29th Sep: 3.5k very easy

Very annoying. Was meant to be a CV workout, but life happened and had no time all day. Tried to do it at 11:30pm, but the loop I use for CV reps wasn't lit. Ended up running to the start and back, very slowly as it was in the dark (5:10 pace). Scuppered the week somewhat, but ended up being OK, just did it the next day.

Total: 56km = 35 miles

Monday 30th Sep: 3k easy, 4 loops of 1.23km, in 4:27, 4:18, 4:22, 4:27 (going on 6:00), 2.7k easy = 10.7k

Good run. Felt quite hard, but I could definitely have done one more rep under 4:30 without too much trouble – was considering doing so, but opted not to, I don’t want to overdo the speed at this stage. 5 reps under 4:30 is the goal for next week.

Tuesday: Easy trails run = 10.4k

Very easy – 9 minute mile pace (5:35 per km). Did something stupid – tried some high knees, after reading they were good for strengthening hip flexors. Might have set the injury back a little as a result, immediately felt a stabbing sensation. From now on, though, NO sudden changes of pace until the injury is 100% healed, and will take 2 days off (planned to take 2 off days this week, just changed plans to take them both at once to rest injury)

Wednesday: Rest

Thursday: Rest

Side note – walked 3.5 miles and sprinted up colossal spiral staircase absent-mindedly, with nothing at all from injury, so signs are good to begin again tomorrow.

Friday: Easy 10k

More steady than easy. Fairly windy!

Saturday: 3k easy, 40 mins tempo at 3:55 pace, 3k easy = 16k

Don’t remember exact splits, but all laps of 1.23k were 4:44 – 4:52, and went through the eighth (final full) lap in 38:32 = 3:55 pace, average 1.23k lap = 4:49. Felt pretty hard, but not all-out. Very happy with this run. Will attempt the same run next week, but at 4:45/lap = 3:51 pace. Rainy, but no wind.

Sunday: Easy 10.4k

Nice run, very easy (a touch quicker at the end), quite rainy.

Total: 57.5km = 35 miles

Overall thrilled with these weeks, especially the 40 min tempo at 3:55 per km = 6:16/mile. That's faster than I could have dreamed of running a tempo when I was in PB shape, so signs are very good.

Buildup each week since coming back from the injury has been 25 miles, 26 miles, 34 miles, 35 miles, 35 miles, and will target 40 miles next week. Plan is to attempt a CV workout of 5*1.23km with 90s rest at a little under 5:55 pace, a tempo run of 40 mins at 6:15 pace, a long run of 90 mins, and two easy runs of about 10km.

Once that is done, I will repeat that week at least once, trying to raise the pace (or decrease the rests) of the workouts. Once I know the injury can hold up, I'll introduce another easy 10km, so I'll be running around 48mpw in 6 days, and then will gradually raise the long run, until I am running 50mpw in 6 days. Once that's done, the plan is to add a few doubles in the New Year to hit 60mpw, and go from there.

This week:

Monday 7th Oct: Rest

Tuesday: Long run, 1h35 mins. Conservative guess = 19km

I don’t know the distance or the pace, but after about 35 mins I felt amazing, and had a really long, flowing strong stride without having to push at all. It felt like it was 7-flat miles at the worst for an hour, but since I really don’t know, I’ll say it was 5:00/km average pace = 19km.

Wednesday: Easy 9.5k

Thursday: 3k easy, 5*1.23km off 6:00 turnaround (targeting 4:30), 3k easy = 12.1k

Splits: 4:37, 4:25, 4:25, 4:30, 4:34. Originally disappointed with this, since it seems inferior to last week, but on reflection I don’t think it is too bad. I had little sleep, had forgotten to use an inhaler, and was running in the dark on an unlit course. The darkness certainly cost me a few seconds, as I slowed down around dark corners almost involuntarily (instinctively frightened of hazards), and I would always slow a bit right at the end, as I couldn’t scan in advance for hazards like in the day. I think it’s realistic to say this is indicative of 4:30s in daylight, with an inhaler, having slept properly.

Friday: Rest

Saturday: Easy 10.4k

Sunday: 2.77k easy, 40 mins at 3:53 pace/km, 2.23km easy = 15.6km

Pretty good run, although was targetting 3:51 pace instead of 3:53 - still my fastest tempo so far, 10k split was 15s faster than before. Badly paced first 2.5k – went 4:51, 4:32 for the first two 1.23km laps, then averaged 3:54 for the rest of the session. Probably the hardest of all these tempo sessions so far. Goal for next week is still to average 3:51.

Overall, 41 miles, with two good workouts and a good long run. I'll repeat this week twice, trying to make the workouts faster, before adding another 10km run on a sixth day, which'll bring me to 47-48 miles.