M: ~4M
2M - 10:08, 9:02
3 x 1K - 4:45 (7:38), 4:25 (7:06), 4:29 (7:12) - I took a 1K walking rest just because I hadn't done anything this fast for awhile...
0.25M - Right Achilles got really tight and sore so I bagged it. I think this came on from the trail on Sunday. There are a lot of really tight, root-filled sections and I had a couple close calls with rolling my ankles. I went ahead and applied ice and heat. Going to add eccentric calf raises.
MR10 (white): 10.50M
T: 7M
7M - 10:07, 9:18, 9:19, 9:18, 9:14, 9:16, 9:29 - Just wanted to do a steady pace without straining my Achilles. Achilles is feeling better with the eccentric calf raises.
890v1: 341.50M
890v1: 341.50M
W: 3M
3M - 8:42, 8:10, 8:37
890v1: 344.50M
3M - 8:42, 8:10, 8:37
890v1: 344.50M
Th: 10M
AM: 3M - 11:05 (?!), 9:11, 8:51
890v1: 347.50M
PM: 7M - 9:32, 9:08, 8:57, 8:52, 8:49, 8:27, 8:52 - Achilles is back to normal. Felt
MR10: (white): 18M
890v1: 347.50M
PM: 7M - 9:32, 9:08, 8:57, 8:52, 8:49, 8:27, 8:52 - Achilles is back to normal. Felt
MR10: (white): 18M
F: 8.50M
2.54M 9:16, 8:42, 4:19 - Had to take cover for a lightning storm.
3:48M 9:10, 8:57, 8:37, 4:04 - Water
2.50M 9:15, 8:56, 6:16
MR10 (black): 121M
2.54M 9:16, 8:42, 4:19 - Had to take cover for a lightning storm.
3:48M 9:10, 8:57, 8:37, 4:04 - Water
2.50M 9:15, 8:56, 6:16
MR10 (black): 121M
S: Off. Skateboarding.
Su: 9M
9M 9:46, 9:01, 9:02, 8:56, 8:47, 8:34, 8:57, 9:03, 9:40
MR10 (white): 27M
Didn't get back to the ~7:30/K stuff because I didn't want to mess with my Achilles again. Wanted to get more miles in but a few things got in the way.
9M 9:46, 9:01, 9:02, 8:56, 8:47, 8:34, 8:57, 9:03, 9:40
MR10 (white): 27M
Didn't get back to the ~7:30/K stuff because I didn't want to mess with my Achilles again. Wanted to get more miles in but a few things got in the way.
Week: 41.50M
That was a smart move to ease back at the first sign of Achilles trouble. You may want to try a progression run, where you take the pace down slowly in smaller increments when you think you are healed. This way you can just ease back off without any further damage if it starts to flair up.
ReplyDeleteThat was the approach I took Thursday and Sunday. It seemed to work well because even though I was running faster it felt easier the longer I was running. I felt like I was holding back a little the whole time.
ReplyDelete