A week of these popping up everyday is probably a sign I shouldn’t ignore:
The job is “probably not worth a stroke.” as a colleague said to me on Thursday 
Just went for a run along a canal, sunny, nice. Discovered a bunch of emotions coming out through the run. Put in a smile at the end for Strava, but I guess I did enjoy it.
First run in 2 months… and I felt pretty good!
7.5 miler. Was struggling because of stiff sore heels a while back so mojo went into a tail spin.
One theory of mine is I was scuffling about in a pair of old Hokas and the air had all but gone so potentially low low heel drop was just straining me a bit… who knows? Been doing a lot of core stuff and existing on OMAD so actually feel pretty nimble. Better still I want to run again 
Looks like Constable country
Up early, out for a run.
5.5km.
23:25. 76m elevation.
Lovely morning for it, if not humid AF.
Easy gravel ride. 50ish km. 2.25hrs ish.
10hrs and 250km for the week 
55km cafe ride. Very steady. Lovely morning for it.
First “run” in months yesterday 1min run, 4min walk x 5 plus some high knees, skips and a and b skip drills. 1mins were done at cadence 180, which got me 3.45 to 4m/k pace with nearly 500watts each time and stride length hovering around 1.4m. Was hard work, none of this Z2 nonsense 
Right ankle felt a bit weak, heal sore today but calf and achilles seems to be holding up. Same again in a couple of days.
Saturday am 19k steady offroad run
Saturday pm 25mins TRX + plyometrics
Sunday am 8k steady run
Sunday pm 5k easy run with zl
That’s a mighty solid comeback 
- any reason why you chose that 1 min on (properly) / 4 min off format?
Physio, said build up from 1/4 trying to not plod holding good form and decent cadence, said get to about 10 efforts then say 1.30/3.30 , 2/3 until Im running continuously for an hour. Gonna take some time but hopefully get to a point Im back in decent shape.
Another nice run for me this evening. Almost didn’t bother after a heavy bbq dinner. But glad I did.
17.66km for 355m elevation gain. Managed to hold a nice 4.53/km average which I was happy with for a steady effort.
That’s 2 x weeks with 2 x runs and managed 3 x runs this week. Bit of consistency creeping in. 
Backed myself for a morning jog, which might’ve been a bad tip.
Although, I was odds-on favourite to break a sweat with the temps out there this morning
An easy accumulator of 5.25km in 28mins.
Another 5 today, 1st i was on pavements as its 1 km to the park from the pool, and 168cadence average for a 4:50 pace, but 2 thru 4 was back to around 180, 3:40 - 4pace and the 5th was on way back to pool so some parts OK but the pavements were dodgy so more worried about that than holding cadence.
Its so nice at 6am with the sun out, warm but not hot! 13minutes 5k programme on the theragun just now and will go back to the trotters later to work the plantar a bit more.
Goal hold this pace for 20minutes…and sub 20 / 5k …it’s really easy when you write it down 
That’s impressive running !
I’d got twelve hours by dinner time Saturday last week I guess with three bikes 4,3,2.5 hours there’s not a lot of room for much else
So two complete rest days too?!
A bit of boxing 6:30 plank ! ( that’s my limit I think !)
A good swim ( by my standards )
Core/ weights blah blah
Onwards
Only 1 minute reps though, its all about trying to have quick turnover and less impact through the joints, but its so tempting in weather like this to just get back into long plodding!
My pt is doing the same
After 3 physios, 3 different pairs of shoes god knows how many hospital appointments .. he is now running
200 m run 100 m walk for 10-15 mins with no injuries
Pacing is “ don’t look at your watch “ just run naturally … he’s quite fit for a 100kg guy so speed is creeping up
Long slow running just ruins him he’s tried several times, he is desperate to do hyrox Birmingham
Personally I’d have given up … like me.
Know what you mean- did something similar when I was coming back from my hip injury last year. I reckoned even 30 seconds with good form was a win, and then a decent long walk recovery until it was ready to go again. Used Couch to 5K app which basically does exactly this.
Probably should still be doing it TBH but am back to sloppy hobbyjogging like normal now.
27km bike loop home.
