Go Hard: Effieciently Hard

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The Click

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One of my favourite things about training hard is when you hit those moments where you reach a clear next level in fitness. Improvement in running is never linear. There can be an ebb and flow, mixed with a sometimes unpredictable performance in the day to day runs. This is why I like to take a medium to long term view for most of my training. Running rewards consistency over an extended period of time.


Over the last couple of months I've tried to push out the envelope. This has resulted in a few ups and downs during that time. However, it has now brought my fitness to a new level. I'm not at my best ever race fitness, but I am potentially on my way there. What is this new fitness level?


My body can now comfortably handle 100km training weeks.


I haven't been at this level in a long time, and I haven't ever really sustained that level for long periods. So if getting a solid 100km training week is relatively comfortable, then it sets the base for some substantial improve…
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Remodelling

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The disorganised scar tissue of fats cells, fibroblasts, inflammatory cells and loose connective tissue should be at the stage where it has been coaxed along to become something more functional. My ankle ligaments feel much stronger than they did a week ago. It's now at that stage that defines whether it stays as a mess that holds together, but without most of the elastic qualities a good a ligament has, or it becomes a functional ligament again. So this means training to encourage the remodelling process. There should be plenty of collagen now, and after the week and a bit of basic movement exercises most of it should be aligned in the right direction. The fibres will be type 3 collagen which are significantly thinner than the dense type 1 fibres which make up the majority of a healthy ligament. Into my fourth week post injury and I am running on the assumption the strength of my ligaments is at best 10-20%. It's a dangerous time. Without loading it will stagnate, but load al…
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Another Year

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Over a week in, and it's time for my first post of 2017. Not one for big New Year resolutions, it's just an good reminder to have a review of where I'm currently at versus where I want to be. Of course this is an ongoing process and involves a bit of detail over a few days, but I'll spare everyone from that. It just seems extra self indulgent and boring. That leaves just the main details...



My running is okay right now. I'm not breaking any records at the moment, but I'm fit and relatively injury free. I've got a bit of a base of general running fitness with some inconsistent volume behind me. It is definitely a good starting for the year. Better than I've had over the last couple of spins around the sun.



The overriding general goal for the year is to end the year fitter and faster than I am now. This will require a much higher level of consistency than I have achieved in recent years. As a result I will need to focus on doing what it takes to keep runn…
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