Your Journey
Your words from the first call, back in March.
"Running completely pain-free and feeling a lot stronger."Run pain-freeDonePain-free on 96% of logged daysFeel a lot stronger as a runnerDoneSingle-leg quad strength 18 → 86 kgGet a real strength baseDone3 sessions a week, from a standing start of noneStop the constant nigglesDoneRobust under fatigue, no flare-upsHandle 60–70 km weeks without breaking downBuildingRebuilt after the ankle. The body can take it now. Tolerating higher volume is the next step.
Where you are as an athlete. Faint is your start. Solid is now. The dashed line is your potential, what the performance phase is for.
Why the potential matters
Fewer injuries. The stronger you get, the harder you are to break. Strength training cuts runners' overuse injuries to around half, and you came in picking up constant niggles.Lauersen et al., British Journal of Sports Medicine
Faster, for less. More strength, power and speed improve your running economy, so the same pace costs less energy and you can hold it for longer.Systematic reviews, Sports Medicine
The payoff. That efficiency and durability is exactly how you reach 60–70 km weeks without breaking down, the one goal still open.
You've cleared the rehab phases, performance is the next step
15 April: rolled the ankle on an easy club run. A sprain, not a break, but it cost you your biggest race of the year. We dropped into protective ankle work, kept the rest of the engine running, and rebuilt. By 27 April the injured side felt as strong as the other. Training through the setback, not stopping for it, is what got you here.
Long run · metres climbed
Long run · kilometres
4 quick questions. Tells you where to start, and how deep to go.
So I know whose audit I'm looking at.