Injured No More…

…I think.

I have done my third run in five days and today I felt great. Absolutely no sensation in the left foot at all and my running is approaching an acceptable level.
This morning’s run was a hot 11km at a pretty much constant 4:35/km and it showed me that I have fitness in the bag from earlier this year.

Trainingpeaks has many metrics that show me progress:
NGP for one – it calculates a normalized pace, the pace that you would have ran on a flat course.
IF,EF & TSS are also great.
However, when I am just developing base fitness, the best marker are the Peak Distance Metrics during a steady run.
See beolow, the metrics from this morning”s run:
Peak3The run had no surges – just running. See the difference between peek 10km and peek 5km: 8 seconds/km. That’s a good fitness marker.
Now if we compare it with my last run before I finally admitted I was injured:
Peek1Three seconds per kilometer between peek 5km and peek 10km.

Until I get ‘fit’, that’s the metric I’ll be tracking. When this normalizes over 5km and 10km, I’ll then start to add interval work.

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I’ve just come back from my first open water swim of 2014. Just a short one (about 1800m) but I threw in some hard efforts – the last 300m was at Olympic Tri pace. My foot is in pretty good shape still, despite 33km of running in the last 5 days. I can still feel a pressure point when I massage with a tennis ball but after about 1-2 minutes of massage there is no pain at all. I wonder what the problem was/is?

If things continue as they are I could manage to get a good week training done. Preliminary plan is:

Run tomorrow.
Swim + MTB Saturday
Long Run Sunday

Of course, that could and probably will change.

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