Keep drumming in the rules

Need to get to the mindset where getting injured is a mistake and not just an unfortunate turn of luck.

Keep with the rules

1 . Stay healthy

Ø  Gym – keep straightening out the body, range of movement work and strengthening.

Ø  Massage – once every three weeks

Ø  Keep with the fish oil - seems to help keep down the inflammation.

2. Be patient building speed.

Ø  Concentrate on building inherent running speed at rhythm

Ø  No intervals until there is some reasonable distance from last injury.

3. Be patient in building the distance. 1k a week to the long run

4. Be structured – For now

Ø  1 x long run (14 + 1k per week)

Ø  1 x long tempo (12 Tuesday run)

Ø  1 x short tempo (7.2)

Ø  2 x easy (2 x 8 = 16)

Ø  Total baseline = around 50 and growing.

5. Be frequent – at least 5 runs a week

6. Try to keep some of it on softer surfaces.