Hitting the trails! Minimal knee soreness! Training plan for first running event in 10 months! GOR Marathon Accommodation Booked!

It’s all starting to come together…

Bing. I got a message on Thursday night. “Keen for a run around Sugarloaf Reservoir on the weekend?” I didn’t need asking twice. I hadn’t been out to Sugarloaf before and I was keen to test my knee on the trails as well as catch up with Lachie. I dug my hydration vest, bottles and gels (that are now well past the expiry date) out of the closet and we headed out.

I really enjoyed the run. It wasn’t too hilly for a first stomp back. I was also surprised to realise that at the top of the lone hill, was a great view of the city. Definitely one to return to in future. 

My only complaint was my Asics Gel Sonoma 4’s. Coming into the last few kms, they were rubbing on my heels worse than ever. They do this on almost every run with some elevation. I managed to finish up with little pain but made a mental note to use some strapping tape or similar next time. 

“What do other people use for blister prevention?”

My knee was a little sore two or so days later but had returned to normal before long. 

One of my other runs during the week was a tempo run. I pushed a little harder than I usually would but my knee felt good. I think it’s on the mend but i still need to nurture it. It is important at this stage not to load it up too quickly and be careful not to favour the other leg/knee too much. Ultimately, resulting in another injury which I am not keen to endure!

My swimming has continued and now that restrictions are over, the pool can be visited for over an hour! Woooo! I’m still hovering around the 3-3.3 km per session which has been good for recovery and strength work.

As promised in my last update. I have developed a training plan that will take me through the Christmas period and toward the next race on my calendar, the Kilcunda Half Marathon. This should help to ensure I continue to build the running load at a manageable rate.

I found it tough to put together. With many days travelling, pools not open and loading up on turkey and pudding over Christmas, time is quite precious. It will require some tweaking and I may not stick to it 100% but it’s a plan. When I need rest, I will. If I feel up to doing a little extra, I’ll see how that can fit in. The goal is to enjoy it and live the journey!

I have outlined a plan for the lead up to the Kilcunda half marathon however I’ve just decided to lock in the next two weeks. Stay tuned for the complete plan in my next update.

Week Starting	MON	TUE	WED	THU	FRI	SAT	SUN
14-Dec-20	REST	3 km  Swim	REST	50 min Easy	3 km  Swim	REST	12 km Long Run
21-Dec-20	REST	3 km  Swim	50 min Easy	Christmas	5 km Recovery	12 km Long Run	REST

I need to continue to ease back into a training load that my body hasn’t seen for a number of months. I’ll review my progress at the end of the two week period, then solidify the training plan going forward.

In a fortnight that much has been achieved, accommodation for the Great Ocean Road Marathon was also booked. Kicking goals all over the place!

How have I progressed

• Developed Training plan for Kilcunda Half Marathon
• Continuing to test out GoPro capabilities
• Minimal knee soreness
• Returned to the Trails!
• Booked Accommodation for Great Ocean Road Marathon

Stats since last update

• 41.01 km on trails and along local walking tracks
• 12.30 km swimming

Date	Distance	Pace	Terrain	RPE*
Mon 30 Nov	5.47 km	6:14 /km	Concrete	2
Tue 1 Dec	3.30 km	1:49 /100m	Swim	2
Fri 4 Dec	3.00 km	1:52 /100m	Swim	3
Sat 5 Dec	15.01 km	5:48 /km	Trail	9
Tue 8 Dec	3.00 km	1:48 /100m	Swim	5
Thu 10 Dec	8.51 km	4:32 /km	Concrete	9
Fri 11 Dec	3.00 km	1:50 /100m	Swim	5
Sat 12 Dec	12.02 km	4:50 /km	Concrete	7

In the graph below, you can see my footwear distances for the year. I do try to mix up which shoes to go for when I’m headed out for a jog. 

Check out my 2021 Upcoming Race Schedule to see what I have planned for 2021 and beyond.