Over time, I have become better but I am still struggling to go 12 months injury free. The protocol that I follow is:
- Target a reasonable run volume. Typically around 45 kms / week (just under 30miles), specifically 40k in the winter; 55 in the peak season
- Hit the run target by running 5 to 6 times / week
- Minimize the long runs. Only build some longer runs 4 - 6 weeks before the A race
- Virtually no speedwork (Probably have done 3 slightly faster than race pace sessions in the past 15 months. Last one culminated in picking up plantar fascitis 4 months ago)
- Keep the pace under control
- Build to the run volume on a conservative basis, increase by 2.5kms / week (just under 2 miles)
- Recover week every 4th week. Typically 25 - 30km (15 to 18 miles)
Despite this conservative approach, I am nursing a strained adductor / psoas. Have taken 2.5 weeks off, but still sore...
For those who were formerly always injured, what winning steps / solutions have you followed to reach the nirvana state of non-injured?
PS1: in case relevant, i typically race 70.3. Am a FOP dude (40 - 44 AG) courtesy of reasonable swim and bike times. My run times are between 1.34 and 1.37.
PS2: i saw this thread which I thought was useful- http://forum.slowtwitch.com/...s%20injured#p3002091