[Closed] Running.

Surfer, Certainly not upset here. But imagine the outcry on runners world forum when they saw the film- "you can be like me too if you tried harder" but but but....
Ive since seen the documentary recently on telly about super compensator's where some people adapt massively to little exercise and were othere simple dont. I think it was about the HIIT ? I certainly know people who get race fit within weeks and are doing 34 10k then there are others who always seem to be running and struggle to go below an hour for a 10k after years of 'training'. So i imagine Vero is prob wrong and he was a gifted overweight asthmatic. Its a good watch though, have you seen it?

Ive prob got half a story from skimming this thread and made some up [possibly]
[url= http://www.runnersworld.co.uk/forum/training/are-you-inspired-by-alex-veros-ambitions-or-slightly-insulted/101396-2.html ]runners world forum[/url]

Well played RichardK... a respectable time for an Ironman.

Planning to do an Iron in 2014(happy to slowly build up to it, got my first HIM next month.) and would be happy with a time like that.

+1

I have entered the frankfurt ironman next year, I have a lot of work to do, no where near fit enough at the moment. Did my first tri a few weeks ago (olympic) and it was a bit of a shock to the system. Got a HIM next month also (Weisbaden which looks to have a hilly bike course so I am starting to worry about it).
Doing triathlons was something that was in the back of my mind for a few years but I never got started, so decided to set myself some aggressive targets.

@nosemineb

No I havent seen it but ref you point about people responding to training I have a friend who I used to train with almost every lunchtime a few years ago. He lives down the road from me and was a very talented runner (Southern cross country champ and third in the inter counties XC (Should be easy to work it out!)) who could go from puffing at 7 minute pace to cruising at 5 min pace literally within a few weeks of a long layoff(the bugger) By his own admission he was not very talented but he trained incredibly hard for what he achieved.

I certainly know people who get race fit within weeks and are doing 34 10k then there are others who always seem to be running and struggle to go below an hour for a 10k after years of 'training'.

People do respond differently to training, that's for sure. But it's also blatantly obvious that some people are much better suited to running than others. More so than cycling, I would say.

To paraphrase an old saying.

You cant make a cart horse into a race horse but you can make it into a fast cart horse!

[i]What plans have you got?[/i]
left foot then right foot, repeat for about 30 minutes

[i]How is the training going? [/i]
Aright, i occasionally forget what order to move the feet in and fall over

[i]Are you injured or on top form?[/i]
fit as a bakers dog (bad idave joke)

7.4 mile run last night, which is a long way for me. Did quite well - first two miles in 14.17 with ease, first 10km in 50 mins with which I'm pleased. The best 5 miles was 40.01, which was my target for the annual 5 mile race where the in-laws live.

Good effort molgrips. I managed to get running at 6am again for intervals in the rain and I've done my 26m commute too. Tired now.
Did 3 x 1 mile again quicker than Tuesday session. Last and fastest mile was 5.50. Slowest 6.20.
Going to try 4x1 next week.
Hope to do some long runs this weekend. But not sure when yet.

Two sets of sprint intervals and all that heart pounding and gasping for breath on the intervals seems to have had an impact on my aerobic capacity. I was barely breathing hard at all even running at 7m pace, the only thing that slowed me down was pain and discomfort in my legs.

I'll definitely do more of those long ones. Also considering running up Pen y Fan as practice for the Ben. Trouble is, to get the same amount of climbing I'd have to do Pen y Fan TWICE! 😯

Cool!
I was pleased to get a pb in 5k on Tues esp. off the back of 20 miles on Sunday. Quads have felt pretty beat up this week though!
Off for a short gentle run after the tdf highlights.

🙂

My calves and the sides of my knees are quite tired today. I was going to use the ride back from the station as a short hard effort tonight but I'm not sure now, I might be better spinning and doing something targetted tomorrow.

I'm training for next year's London Marathon, I'm currently sat at home with knackered shins. 🙁

Here is a pic of me fell running last week.

I was doing OK at that point but got lost 30 or 40 minutes later in thick clag and ran 2.2 miles extra on a 9 mile race coming in 6th from last!

[img] [/img]

just started again after not running for ages, it always ends up in knee aches and pains for me, however did my 1st run on monday morning 6km and another 4km this evening
so far all good and enjoying the quick fitness fix it gives, also did a tabata workout this afternoon (press ups sit ups assisted chin ups squats) and my body hurts like it has never hurt before.

...just started again after not running for ages...did my 1st run on monday morning 6km and another 4km this evening...and my body hurts like it has never hurt before.

(ignoring the tabata thing)

i'm just joining the dots...

That's not really tabata training is it?

The big news in my running is that i'm officially giving up on flat shoes.

had them for 6 months now I think, and overall I've been pretty disappointed, I get all sorts of hip and bum pain that I don't get with cushioned shoes, and I can't help thinking that they didn't help when I twisted my ankle. (no support) but more of a pain is that I'm really slow. I can run at 7.5mins/mile in normal shoes, where I can't really do better than just over 8mins/mile in flats. Rubbish.

I think it's because I'm used to cushioned shoes. I don't heel strike anyway, but flats just hurt too much (for me)

soz boring.

Oh no emsz - you'll never be a good runner if you don't jump on the barefoot band wagon... I'm going to send you loads of positive thoughts to see if it can help.

Thanks Yeti (missed you, hon) 😀

That's interesting, emsz. I'd have thought someone as light as you would have had fewer problems with flat shoes.. I've not really had any. Then again I started from not much more than scratch with my flats, whereas you were already a good runner with your previous shoes, maybe switching is harder than starting.

Having said that, after my run last night my legs are still quite battered, and I was wondering if I'd done it with more cushioning I'd have been able to keep up a good pace for longer. I'll try my old shoes on the next long one.

I think foot strike is the real issue rather than cushioning anyway.

No worries. Thinking is the new training.

I've even started thinking about things whilst I sleep.

Before I went to bed I thought about running and swimming. Whilst asleep I thought about slaying dragons and sleeping with Stacey Slater (in her crazy Bedlam character). Soon I'll test myself and see if I'm better at all 4 things in the real world.

Hmmmm, (this is going to be sooo dull) I was concentrating last night, and I noticed that with flats I really rotate my foot to land on the big pad behind your big toe, and I don't do that in normal shoes, I think I'm having to twist my whole leg!

I'm probably just doing it wrong!! LOL

I'm probably just doing it wrong!! LOL

You still talking about running?

Anyway, I tried heel striking the other day... it's really bloody difficult and feels ridiculous. I find it hard to imagine that anyone with a pronounced heel strike does anything more than jog.

I noticed that with flats I really rotate my foot to land on the big pad behind your big toe

Hmm.. I thought that's how you were supposed to land so I was trying to do it, but I now don't think that. I naturally land on the outside of my foot (behind my little toe) and rotate to the ball as I push off. Doesn't seem to cause any trouble so I just let it happen.

it's really bloody difficult and feels ridiculous

'swhat I've been saying for ages.

FWIW I always used to use classic cushioned road running shoes. Having spent the last year running predominantyl off-road in fell shoes I now find road running shoes horrible 'tall', 'wallowy / baggy' and lift your heel in a really odd way.

My next pair of road shoes will be at least low profile or flats.

I know, I can't believe that you ever used to do it!!

emsz - Member
I was concentrating last night, and I noticed that with flats I really rotate my foot to land on the big pad behind your big toe, and I don't do that in normal shoes, I think I'm having to twist my whole leg!

I'm probably just doing it wrong!! LOL

sounds like it to me. (i'm no expert, and i probably think too much about technique)

molgrips - Member
I naturally land on the outside of my foot (behind my little toe) and rotate to the ball as I push off. Doesn't seem to cause any trouble so I just let it happen.

what he said.

Pieface - Member

FWIW I always used to use classic cushioned road running shoes. Having spent the last year running predominantyl off-road in fell shoes I now find road running shoes horrible 'tall', 'wallowy / baggy' and lift your heel in a really odd way.

and him.

I'm probably just doing it wrong

I know, I can't believe that you ever used to do it!!

I strongly suspect it's the reason why some people hate running. And that's the point about heavily cushioned shoes - they let you carry on doing it without you really realising how bad it is.

Any races planned for the weekend? I may park run.

No races this weekend for me. I've got a [url= http://www.endurancelife.com/realrelay/ ]Real Relay[/url] section midday on Wednesday which is about 12-13miles then in theory an inter-club mob match in the evening, though I might skip that.
Got a 12 mile trail-race next weekend, a trail 10k the weekend after and the Thunder Run 24hr the weekend after (hopefully in a team of 8 )
Just remembered, also the county 3k relay champs somewhere in that, which is great fun mainly because it's short and no matter how slow you are there's always someone to do battle with 🙂

So has anyone got any good marathon training advice. I currently find myself 8 weeks ahead of the plan I was following and not sure weather to continue ramping up the milage or the amount of speed work, or just level off.

I cant help there Dj maybe a question for the sub3 forum on runners world.
Done my early tuesday am session and up'd it to 4 x 1 miles this morning and im 20 second/ mile faster than the 1st time i did it over each mile.
😀 So pretty pleased and ive bike in to work again too.
I dont know whats driving my motivation at the moment but I am just going with it..
Next run thurs for more mile reps then hopefully do long steady stuff at the weekend.
Next race is darlington 10k.

DJ - where do you feel most comfortable - your endurance or your speed? What distance are your long runs?

I would be tempted to make only minor adjustments - eg on your LSR, increase the number of miles run at/inside race pace at the end of the run (do you do this anyway?). If you do yasso's, then deduct a couple of seconds.

Resist the trap of doing something silly and risking injury. Enjoy being well prepared!

So has anyone got any good marathon training advice. I currently find myself 8 weeks ahead of the plan I was following and not sure weather to continue ramping up the milage or the amount of speed work, or just level off.

Have you chosen a schedule that is too easy? I never followed a formal schedule as such but was just doing lots of running, all at various speeds and lots faster than marathon race pace.
One thing I do often see people get wrong is their general and long run pace. Most often it is run too slowly. If you are happy you have set yourself a challenging enough target then do your long runs not too far off race pace and I would also say this is more important than distance. Dont worry about running more than around 16 anything else adds little in my opinion unless you are elite.
My longest run before doing my one marathon was 12 miles as I was training for shorter distances and XC and only decided to do the marathon 2 days before 8)

Given that I was focusing on shorter races I found the pace (I ran it with some friends just for fun) very easy, so much so that I ran the last 10 miles in well under 60 mins to finish.

Just as a hijack-ish, is anyone doing the [url= http://www.bigrunningweekend.co.uk/ ]Big Running Weekend[/url] in the Peak District on 25-27th August?

Only doing the 10k as I am up that part of the world and my sis is doing it. Would have done the 12.12m, but can't navigate for shit, and apparently that is a requirement.

Right then, advice please-
Just done my fourth early am interval session. Im doing tues and thurs am and 1 mile reps. I generally manage 2 other runs of around 10miles at the weekend.
Ist week i did 3 x 1m, this week 4x1 m @ 5.50-6min/m for both sessions.
My aim is speed for 10k however i am also marathon training so the weekend distances will increase.
Should i go to 2 sessions of 5x1m next week or is it increasing to rapidly? I am thinking maybe do 2 x 2 mile then the other day 5 x 1mile.
Should i be aiming for 6 x 1 mile and is there any point to go for more than 6 or is it too much as that will equate to 36 min of hard efforts?
How should i proceed?
Usually i bike to work after but i gave it a miss today and i will bike tomorrow instead.

Can't claim to be an expert but I'd say that the mile reps aren't really about the speed for 10k - they're about endurance at the right speed.

I do shorter, faster intervals to generate leg speed and form and then build up reps at target race pace to generate the endurance.

What's your target 10k pace, and are you doing your mile reps at this pace? If so, do as many as you can until your pace starts to fall off.

How long have you got before your race? If you've got a month or more and can do 5+ miles or 2+2+1 at target race pace, aim to go faster!

nosemineb, I would do a couple of weeks at each level to just make sure the extra work has worked y'know? I know I can put the effort in and 'go for it' over a sprint session, but I like to do 3-4 goes at the same distance to make sure I can do it more than once.

Does that make any sense!!

I don't do more than 4 sprints in a session. I was told sprint sessions should be about 'the sprint' rather than being shattered at the end, so quality over quantity.

[i]
One thing I do often see people get wrong is their general and long run pace. Most often it is run too slowly[/i]

Surfer, I'm having to start slow on my long runs and then pick up the pace at the end otherwise I just die in the last couple of miles. Is that OK?

emsz - I like this article about marathon long runs:

http://www.mcmillanrunning.com/articlePages/article/2

Message is either start slow and build up speed or go unfuelled and steady to train your body to use fat as fuel.

Im currently around 38 for a 10k but my pb is 36.36 without any real speed work just off the back of running and cycling.
I guess i am aiming for 36 or below for a 10k.
Whilst i felt i had tried hard after the 4th i think i could do another effort.
Maybe i will do a 4x1 next week and a 5x1.
my course is i mile out and back on a unused road so maybe half mile efforts at 5k pace would be good to.
I always thought mile reps were the default for 10 work building to 3 x 2mile efforts.
Next real race is darlington on 12th august its fast ish and chipped and i am on hoilday the week before [camping] so that is ideal to rest the running legs that week.
I think would be good to keep building the 1 mile and maybe alternate the other session to longer 2 mile and short fast half mile reps. Sound like a plan? look like i will get 6 more sessions before the race. My aim for this race is sub 37. I will do leeds abbey at the end of the year and hope to pb there.
Aslo i am going unfuelled on black coffee for these sessions, is that good? i have to many half arsed ideas of what i should be doing! But i am doing something!!

"I always thought mile reps were the default for 10 work building to 3 x 2mile efforts."

Sounds about right. I've seen 3x2m or 5x2km or 2x3m. I guess all pretty much the same idea and effect.

I do most of mine pre-breakfast too.

Sounds like you're definitely going in the right direction. Abbey Dash is on my list too. Just the small matter of 3 Peaks cx first...

Surfer, I'm having to start slow on my long runs and then pick up the pace at the end otherwise I just die in the last couple of miles. Is that OK?

Absolutely fine. Your long run needs to be manageable my point really was aimed at runners who assume that they have to run very slowly on their long run, very much slower than they can handle. For example if you run your base miles around 7 mins per mile through the week (and one of your midweek runs maybe up to around 10) then your long run of around 15 shouldnt be much slower than around 7:20 ish pace.
I see quite a few people running ridiculously slowly on long runs when the long run is a training opportunity not simply a way to waste a couple of hours and increase the risk of injury.

I had a peaks entry to! But after having time to think it over with the new system this year i decided 50quid plus a donation to mtn rescue was too rich for me. ive not regretted it yet! But ive done it 5 times.
Do you fancy the fell race to?
Whats your aim for leeds? Must get it entered this month.

My aim is speed for 10k however i am also marathon training

I'm no expert but you seem to be doing the hard stuff! 1m efforts are tough and for distance runners they are very important and often ignored because of the intensity.
I would suggest by all means continue with 1 x 1m efforts oer week but alternate between say 6-8 x 1/2 mile reps or even 16 x 1/4 mile reps or a mixture.

I found a good way to develop speed was to finish a hard session of reps then recover for a couple of minutes then do 10 x 100 fast strides, accelarating to almost full speed then easing back, turn around then do the next etc then make sure you do a good warn down.
1 mile reps are great to build stamina and strength but to build speed you need to be doing efforts at much faster than your expected race pace so mix it up a bit.

"I always thought mile reps were the default for 10 work building to 3 x 2mile efforts."

Personally I wouldnt really run longer than 1m as a "rep" longer efforts during threshold sessions yes but as a structured session 2m I think is too long.

Abbey Dash is on my list too.

Only did it once but ran quite quickly. Its not an interesting course but good for a PB effort.

Haven't done the 3Pcx before and really fancied a go. I'm treating it as a recce for a future assault so taking it reasonably easy amd making sure I enjoy it.

I've done the fell race before and got it catastrophically wrong. I wasn't really fit enough, hadn't done many long races before and got my fuelling wrong. I needed a few lie downs from Whernside onwards to get over the cramp, then stumbled in at 4:38ish, 40 mins slower than target. Very much a case of unfinished business.

Target for Abbey Dash is 34:59, though I hope to go a bit quicker - I ran 35:30 earlier this year and have plenty of time to get better.

Message is either start slow and build up speed or go unfuelled and steady to train your body to use fat as fuel.

Not sure about the benefit of going unfuelled as the point really is to finish the session. Having said that my long runs often start around 7am so all I have is water and a coffee.
Speeding up during the run I definitely agree with. I used to train with a large group and the first hour was usually steady then it got faster and faster. Its a training session at the end of the day and I know I and my teammates got very fit of that type of competitive training. It has to be balanced of course but I think a long run should be one of the most testing sessions.

i'm no expert

Target for Abbey Dash is 34:59

Am i fooling myself?

Its difficult to say I have ran with guys who train fast then can only manage a similar time in races and others who run significantly faster than their training would suggest when they pin a number on!
Only experience will tell you that and it depends how much effort you are putting in during training and how much you are prepared to hurt during a race. When you have raced more you will find it easier to judge.

Went out Tuesday night for a fast run/walk session. Only this time I wore my cushioned running shoes (although not super cushioned) instead of the barefoot style ones.

I really flew! Ran way faster and longer than I was expecting. Amazed myself.. was it me or the shoes I wonder? 🙂

My form seems to have gone from terrible to bang on after only a couple of sprint sessions. Which means short flat out sprints.

Its all you Molgrips 😉

Did anyone see the program the other night with Eamon Coughlin in Kenya with Mike Boit and Kip Keino??
The depth of quality is staggering, making a final according to Keino means nothing to Kenyans only winning 😯

Up to 60 runners meeting up for training sessions all running very fast. Their commitment and willingness to sacrifice makes them great runners.

Surfer, ok thanks on my 18-20 mile route I'm breaking it down to first 5-6 miles at 8:30/mile then next at 8 then pick up after that to whatever I can keep going at ( varies between 7:30 and 7:45 ) find it hard to keep to that on a long uphill bit at about mile19 though!!

Are you guys doing any leg strength work in a gym at all? Or just interval/ sprints?

Are you guys doing any leg strength work in a gym at all? Or just interval/ sprints?

My legs get a great workout carrying my big belly around.

😀

Are you guys doing any leg strength work in a gym at all? Or just interval/ sprints?]

If you have time then its all good, certainly for injury prevention. I do lots of press ups and sit ups/plank to help with core strength.

What about squats?

What about squats?

I'm sure they are good, Im too old for that now 😥

I do lots of press ups and sit ups/plank to help with core strength.

I can go running for 10+ miles, but I just cannot be bothered doing push ups/core work. I know I should, but it bores the shit out of me. When I was a gym member it was ok, as I was there to do it, but now I have the upper body strength of a wet noodle.

My son (14) has bet me he will have better abs than me by the end of the month when we go to camp bestival. 😳 so I'm working on it!!

Now the people. Done another good session this morning. 8 x 1 min efforts and getting as low as 4.13min /mile pace! I started with 1 min recovery but it wasnt enough i feel so i went to 1.30 recovery after the 3rd minute. By the last one my legs were on fire. Got a warm glow now after cycling to work as i am really pleased with the way its going. I even found i was awake before the alarm today so i hope that continues.
I manged 2 runs at the weekend, 8 mile getting progressively faster finishing the 7th mile at 6min/mile before easing off back home and 12mile really steady off road as well.
Going to do 2 x 2 mile on thursday at tempo pace prob around 6.30-7min mile which i imagine will feel quite hard towards the end especially first thing in the morning.
Then this saturday i am up at silly o'clock to drive to the lakes and do leg 2 of the bob graham round, i am helping a friend and i may possibly extend the run to leg 3 as well if i feel good.
Come on dont be shy, what are you up to?

Good show.

Those short intervals are good. I do even shorter than 1m. It's incredible for increasing cv capacity it seems.

I did hilly 10km on Sunday in 56 mins, which was decent enough, the only slow miles > 9m were the ones with the hills in.

No knee pain either.

Good going! That sounds great, and I'm very jealous of the BG stuff. I'd imagine it could be addictive and, before you know it, you're obsessed.

I only ran 10 miles last week - one good session of 6*3mins and a short 3Pcx set of hill reps with a bike on my shoulder (800' in total).

Cycled 150miles ish over 3 rides, including lots and lots of hills.

Ingleborough fell race on Sat so I'll probably do a session tomorrow and take it easy for the rest of the week.

I still have to get out to Pen y Fan and run up it. Twice...

You entered then Molly??

The quest for sub 3 hour marathon continues. I was ahead of my plan but I've had shin splints for the last 5 days Grrr, it followed a session I've been doing weekly on a grass track in fell shoes. 7X800 at 6 min mile pace. All better now after a week of frantic foam rolling, stretching and leg exersise and I managed 6 miles at Marathon Pace last night.

Supprised to find I was using less than 90% WHR on the last interval of the session though.

Also did 11 miles at 3 hour marathon pace and it felt pretty easy.

Going to do 18 miles on Sunday and try to do the last 6 at 3 hour marathon pace.

BGR will be on my radar soon, moving from London to Ilkley so a trip to the lakes will be doable in a day rather than a weekend.

Ingleborough fell race on Sat so I'll probably do a session tomorrow and take it easy for the rest of the week.

Did that last year in 58:42 which I was quite pleased with

Cool!
I came 4th in a local trail race on Sunday, which somewhat surprised me.
Though in fairness that position was largely due to 12.3 miles being not a popular distance with fast people, combined with needing a bit of map-reading if you couldn't memorise the course. I was lucky in that the only people who were faster didn't know where the finish was so they'd normally only get about 100feet ahead before getting lost again 🙂
Also runners round here tend to be more like roadies, except at least roadies have realised that you don't enter an off-road race on a road bike this time of year and expect to have any grip.. 🙂
Felt quite surreal to me to be in the lead at mile 9, but I can't see that happening again in a long time.
Did a 12 mile leg of the real relay on wed which was good fun, and was shown on the beeb news, making me famous!
Tonight probably a few miles as it looks dry. Thursday is a 5x3K relay which is normally a laugh, but looks like it might be pretty wet this year. Then on Sunday a local charity 10K.

Yeah the bgr, it does get a bit obsessive.. I attempted last year with 3 others from the club and they got round in 22.20. I didnt! I stopped at 28 mile with knee pain that had come form nowhere.
This will be my 2nd time this year on the course so i imagine i will be pretty sore afterwards.
if you dont know leg 2 is from Threkeld, directly up Clough head, over all the dodds, up to helvellyn, dolywagon, fairfield then back down and up seat sandal. Quite a few summits i have missed too. I will have to be feeling really good to attempt leg 3 as well.
Should be good just hope i can get some sleep early Friday night.
Tea boy, where are you based?
Good running Molgrips get pen y fan done then report back!
Dj, when you move up to yorkshire give me a shout, i don't need much of an excuse to run in the lakes. Hope the shin splints ease. Which matathon are you aiming at?

I got well lost up on the Dodds a few weeks back! I think its on this thread.

Leicester marathon. It was the only flat one I could get entry to. I think less than 300 people do it so there could be some lonely stretches I think.

Anyone have a benchmark time for Pen y Fan btw? I reckon I'll be going up the Gap from the North side and then turning left onto the summit.

Anyone have a benchmark time for Pen y Fan btw? I reckon I'll be going up the Gap from Brecon and then turning left onto the summit.

Not from that way as I always do Crybin first from the gap

Climbed it directly from the A70 in 32 mins and down in 18 a few weeks back

Had a good run yesterday again. Did the same route as before but added another field in so probably added just another half mile or so. I didn't feel like I was going to have a heart attack during, legs don't feel like complete jelly this morning and my hip no longer hurts from running, so I think I may be getting somewhere! Got chased by a small herd of cows and a bull which helped me pick up my pace halfway round..

It seems to have sapped all the power out of my legs for my road ride this morning though. So how important are rest days? I feel I should maybe have one tomorrow but I hate the feeling of going a day doing no exercise at all..

So how important are rest days?

They are the most important days.

I reckon if I start in Llanfrynach, go up that way and straight down the ridge to the north of the summit and return to Llanfrynach it's about 12 miles. I'd aim to beat 2.5 hours which is 12.5m/mile, given it's not that steep overall.

I averaged just under 12 min mile last time I was on a bigish run up there, that was running the ridges and it was tough going.

http://connect.garmin.com/activity/174648049

Well then I can forget 12m/mile! 🙂

Did that last year in 58:42 which I was quite pleased with

Too right! Good run. That's about my target. Glad you seem to be on the mend and, more importantly, seeing sense and moving north. I moved up from London a few years ago when I was much fatter.

Well done IanMunro - 4th is 4th! You can only race the people who turn up...

Tea boy, where are you based?

Got chased by a small herd of cows and a bull

😀 Luckily I had a bit of a head start and the gate was easy to jump/climb over.

Oh and is a couple of hours DHing at Woburn ok on a rest day or do you have to do absolutely nothing/as little as possible? I won't be doing much pedalling, just pushing back up to the top. Depends on weather of course but I'd like to get out on my mtb this week after work.

Intervals last night 4 x 1mins flat out, recover then 4 x 30 secs flat out round a small park near me then a slowish 5 miles (36 mins) ankle feels better now. Going for long 20 miler on weekend.