M: 3M
9:00, 8:30, 9:00
Connect 2: 23M
T: 8.5M - Trails
4.30M 9:00, 8:44, 8:57, 9:09, 2:59 - Just an out-and-back to a nice spot on a stream I like.
4.20M 9:04, 9:08, 8:22, 8:28, 1:55
MT20: 17.5M
W: OFF
Th: 6M
9:51, 9:30, 9:18, 9:03, 9:04, 8:21
890v2: 223M
F: OFF
S: OFF
Su: 9.5M - Trails
8:26, 8:43, 8:54, 8:34, 8:11, 8:35, 9:30, 8:35, 9:05, 4:26
MT110: 9.5M
Still feeling some lingering soreness in my tibialis behind the outside of my left ankle also some tightness in my left calf. It comes and goes so its not bad just annoying.
My one resolution is to hit the trails on weekends. I need to spend some time off all the hard surfaces.
Week: 27M
I'm not really sure how to proceed moving forward, because I don't like the idea of increasing intensity while the tibialis is still sore.
ReplyDeleteYou are probably going to have to go by feel the next two weeks. If you feel good, you can work in some fartlek runs. Do a 10-15min warm up and then pick up the pace for whatever interval period you want. It could be 1/2 mile on, 1/2 mile easy repeated over the remainder of your run. You decide how long and how many reps you want to do. You want to finish tired, but you don't want the tendon to feel strained.
You could also try doing some tempo runs (15-20min). Again, the goal is to pick up the pace and labor the breathing without straining the tendons.
You should probably give yourself at least 1 recovery paced workout (like 10min pace) and one easy paced (9+min pace) workout between your tempos & fartleks...take more days between or don't do them at all if the tendon starts to feel worse.