Last Monday was a public holiday (Queen Liz's birthday), so I drove to the War Memorial to do the short version of one of my favourite long-run loops. The distance was 12.5k — I'd run this same course just prior to the DVT diagnosis. That run took me 1:13:40 to complete, at an average heart-rate of 129 (right at my MAF HR). On Monday I ran 1:13:22 at 128. So it looks like I'm back to where I was (in terms of fitness) before the time off. Or near enough — I'd observed it was windy for parts of the run in April.
After the diagnosis I had 24 days off from running (or any form of exercise more strenuous than vacuuming). On the 25th day I resumed running — jogging actually. All runs since then have been at MAF heart-rate (except for a weekly 2.5k cross country 'race' were the last kilometre would be over MAF — I'm not going 'all-out' in these). I've gradually built my weekly kilometres: 9, 28, 40, 49 and 56 this past week. I'm on 20 mg of Rivaroxaban per day until August at least. I see the specialist then to have another ultra-sound and blood test.
My running is going well and I'm hopeful of being fit enough to run under 70 minutes at the City to Surf in August. I've been running a hilly trail course — letting myself go a bit on the downhills (as recommended by Phil Maffetone in his book as a way of introducing speed while staying under MAF heart-rate). The short 'downs' of these runs would be around 5-minute k pace, while the 'ups' would be over 6-minute pace. I can also feel some benefit coming in from the Concept2 rowing — still not doing a lot of weekly metres, but my technique is improving. I rowed 5k in 21:39.7 recently, which ranks me 53 out of 70 in the world for 2014 season of the 50-59 age-group. I can feel that the rowing is strengthening my quads/core and also benefiting me aerobically. Haven't been doing too much Xootring though, mainly on account of how bloody cold it's been! That'll be a Spring to Autumn sport. Yes, I'm soft.
After the diagnosis I had 24 days off from running (or any form of exercise more strenuous than vacuuming). On the 25th day I resumed running — jogging actually. All runs since then have been at MAF heart-rate (except for a weekly 2.5k cross country 'race' were the last kilometre would be over MAF — I'm not going 'all-out' in these). I've gradually built my weekly kilometres: 9, 28, 40, 49 and 56 this past week. I'm on 20 mg of Rivaroxaban per day until August at least. I see the specialist then to have another ultra-sound and blood test.
My running is going well and I'm hopeful of being fit enough to run under 70 minutes at the City to Surf in August. I've been running a hilly trail course — letting myself go a bit on the downhills (as recommended by Phil Maffetone in his book as a way of introducing speed while staying under MAF heart-rate). The short 'downs' of these runs would be around 5-minute k pace, while the 'ups' would be over 6-minute pace. I can also feel some benefit coming in from the Concept2 rowing — still not doing a lot of weekly metres, but my technique is improving. I rowed 5k in 21:39.7 recently, which ranks me 53 out of 70 in the world for 2014 season of the 50-59 age-group. I can feel that the rowing is strengthening my quads/core and also benefiting me aerobically. Haven't been doing too much Xootring though, mainly on account of how bloody cold it's been! That'll be a Spring to Autumn sport. Yes, I'm soft.
Yesterday I watched the ACT Cross Country Championships at Stromlo — it was cool and sunny — perfect weather to watch people race!
