M: 8.5M
8:23, 8:51, 8:48, 8:30, 8:20, 8:12, 7:46, 8:48, 5:37 - Calf/Achilles cramp.
Connect 2: 31.5M
T: 4.5M
9:08, 9:02, 9:05, 13:01 - Calf/Achilles cramp.
890v2: 235M
W: OFF
Th: 9M
9:07, 8:51, 8:24, 8:20, 8:18, 8:32, 8:18 - Stopped to talk - 9:19, 9:03
890v2: 244M
F: 7M
8:50, 8:58 (hill), 8:33, 8:25, 8:18, 7:55 (hill), 8:40
890v2: 251M
S: 4M
9:02, 8:43, 8:36, 8:29
890v1: 421M
Su: 10M - Trail
9:59, 9:38, 9:13, 8:31, 8:30, 8:31, 8:28, 8:07, 8:45, 9:08
MT110: 20.5M
Week: 43M
The vitamins I have been taking have a diuretic so I'm dropping that. I'm blaming the calf cramps on that.
All the pains are getting better. Using a lot of heat and no ice. I still have a little metatarsalgia, but I've been wearing pads and its nearly gone. I found these goofy things called "Toekinins". Anytime I try to use adhesive pads they slide around and I have to take them off.
Toekinini
Those Toekinis are pretty funny looking, but as long as they work, I'd try them.
ReplyDeleteGlad to see things looking up. Maybe a you can throw in a hill workout (walk down) or fartlek this week.
One more note. If you happen to take any antibiotics this winter, make sure they aren't the ones that can cause tendon problems.
I'll get my times up later tonight or tomorrow.
ReplyDeleteIf you are ready to start a structured program next week, I have formulated a 7 week training cycle. If not, you can push everything back a few weeks.
ReplyDeleteWeek #1 (1/28 - 2/3)
Mo- 1.5 miles warm up, 2 x 100m striders, stretch, 20 min @ 7:30 pace, 1mile cd
Tu- 5 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 5 miles easy
Th- 2m wu, stretch, 12x200m in 40sec ea (continuous jog 200m rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- 6 miles recovery pace
Su- 10 miles easy
Week #2 (2/4 - 2/10)
Mo- 1.5 miles warm up, 2 x 100m striders, stretch, 20 min @ 7:20 pace, 1mile cd
Tu- 5 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- 2m wu, stretch, 10x20second hill sprints (walk back down {4 min break}), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- 12 miles easy
Week #3 (2/11 - 2/17)
Mo- 1.5 miles warm up, 2 x 100m striders, stretch, 20 min @ 7:10 pace, 1mile cd
Tu- 5 mile recovery run (Band Walks, 30 push ups, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 5 miles easy
Th- 2m wu, stretch, 1 x mile @ 6:30, 1 x 800m @ 3:10, 1 x 400 @ 1:30, 1 x 200 @ :37 {rests: jog 800m, jog 400m, jog 200m}, 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- 6 miles easy
Week #4 (2/18 - 2/24)
Mo- 1.5 miles warm up, 2 x 100m striders, stretch, 20 min @ 7:00 pace, 1mile cd
Tu- 5 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 5 miles easy
Th- 1m wu, 2x100m striders, stretch, 6x800m in 3:10sec ea (3 min rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- 3 miles recovery pace
Su- 12 miles easy
Week #5 (2/25 - 3/3)
Mo- 8 mile recovery run (100m (~20 sec) strider at the end of each mile 2-7 (6 total))
Tu- 6 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- 1m wu, 2x100m striders, stretch, 5x1000m in 3:57sec ea (3 min rest), 1 mile cd
Fr- 6 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- 4 miles recovery pace
Su- 14 miles easy
Week #6 (3/4 - 3/10)
Mo- off
Tu- 6 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- 1m wu, 2x100m striders, stretch, 3x1600m in 6:20sec ea (400m jog rest), 1 mile cd
Fr- 6 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- 8 miles easy
Week #7 (3/11 - 3/17)
Mo- 6 miles easy
Tu- 2m wu, stretch, 2 x 400m @ 1:30, 1 x 800m @ 3:10, 2 x 400m @ 1:30 {rests: 2-3min rests}, 1 mile cd ****try not to go faster than suggested paces****
Wd- 4 miles recovery
Th- 4 miles easy + 4x100m strides
Fr- 2 miles easy
Sa- Race (3/16)
Su- off
That looks intense! There's a 5K close to me on 03/16 so this will work perfectly.
ReplyDelete