I really can't take the withdrawal syndrome anymore....
Seven weeks and counting, my ankle is still about 70-80% good. Decided to ditch the physio. Decided to train on dodgy ankle like normal training but at reduced mileage.
My observations after this week's training is as follows:
1) My 'quality pace' has dropped by 15secs per km. Prior to the injury, I ran my short tempo at 4:00 pace and short reps (400s) at <3:30.>
2) My running form sucks big time. Today I did a 60mins run (longest in 2 months) and had to stop a few times to rest and stretch. Quads were hurting, hips got really tight, and I over-pronated than usual. It seems that due to the long lay-off, I have missed the feeling of 'how to run'.
And, of course, ankle still hurts especialy after interval and long run.
M - 60mins Yoga, 30mins easy 5:21
T - 40mins including 5k tempo 4:14
W - 40mins easy 5:30
T - 8 x 400m av 1:29-1:30 (ankle hurts)
F - 60mins spinning class
S - 30mins easy 5:20
S - 60mins 'long run' 5:10
Total 48k for the week