This week wraps up four weeks of very consistent training since my two-week break after the race.
Overall, I'm very pleased with the rhythm I've found. Cycling has been a great way to break up the monotony and take some stress off the legs, and I really think it's allowed me to absorb the hours I have been and recover between running sessions.
Strength work has been consistent as well. The focus has been on foot (especially the left), lower-leg, hip, and core strength as opposed to the heavy squat/deadlift approach. I really find that stuff zaps me for my endurance workouts, and quite honestly, it's not what I need.
While there hasn't been much improvement in my running pace over the last month, I'm recovering well in between sessions and having an easier time managing my effort. Baby steps forward.
The plan is to keep the plan the plan: To move steadily forward, consistency first, gently increase volume, keep the body healthy, and slowly swap out cycling hours with running hours. For example, yesterday (Saturday) I decided to add another running session to my weekly plan. But instead of a full hour, I just did an easy 30-minutes, and then hopped on the bike for a 50km, 2.5 hour ride. More aerobic training with minimal risk of injury.
I also bought a treadmill this week, which I'm really looking forward to using once the weather turns bad. No more icy, brutally cold runs. While I definitely plan on training outside a bunch this winter, I plan of doing it on the sunnier days. The blizzard running just brings unnecessary risk, and is inviting an injury to happen.
Each week is just an opportunity to lay down another brick in the structure. And my goal is to lay it as perfectly as possible, so I can continue to build something that lasts.