Week 6: Stretch & Recovery

1 x Light Walk (aim for minimum of 6kms brisk walking)

    1 x Interval Training (30 mins) Pick from stairs, hills, bike, soft sand or high intensity interval training in a gym

    1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can

    2 x Relaxation & Injury prevention: Stretch – see this week’s video; swim or yoga

 Week 7: Stairs

    1 x 20km Walk (For 60k Coastrek teams, 1x 32km Walk)

    1 x Interval Training (30 mins) see workout of the week

    1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can

    2 x Relaxation & Injury prevention: Stretch, yoga, swimming

The above training program, is recommended by COASTREK. I have been following their plan very religiously, but also adding in my gym component. Up until now!

Unfortunately,  my dodgy knee has raised it’s ugly head and decided not to work. I didn’t injure it walking, but on the bike. As regular readers will know, I’ve had this chronic knee problem for years, and every now and then have an acute episode, which just needs to be worked through. Usually a few days sees me get back to normal training.

But this time, it’s been three weeks. I’ve still been walking (with a stiff leg) but only distances of about 10k. I’m still feeling confident that all will be ok for Coastrek, but decided to take myself off to a sports physio this week. I really should have done that three weeks ago, when the injury flared up.

The physio has said no walking at all for two weeks.  All I can do is rehab exercises. He is very confident that at the end of two weeks, all will be ok to get out there and catch up with the team and their training.

So that is all I’ve been doing this week – rehab and gym. Just doing upper body in the gym which isn’t a problem at all.