M: 2M
9:15, 8:35 - Tired and sore from Sunday. Left ankle is tight.
890v2: 55M
T: 8M
Noon: 9:07, 8:12, 8:12, 8:19
PM: 9:15, 8:31, 8:26, 8:32 - Left posterior tibial tendon and Achilles are sore. Ice, heat, and massage day and night.
890v2: 63M
W: OFF - Posterior tibial tendon and Achilles. Ice, heat, and massage.
Th: 20M Bike
3:25, 3:23, 3:31, 3:34, 3:13, 3:03, 3:32, 3:30, 3:34, 3:38, 3:33, 3:32, 3:32, 3:58, 3:31, 3:21, 3:28, 3:02, 3:14, 3:34 - Ice, heat, and massage. Felt a lot better after the ride.
F: 6M
9:19, 8:54, 8:49, 8:32, 8:32, 8:25 - Heat and massage. Feeling better but still very tight in the AM.
890v2: 69M
S: 3.5M + 12M Bike
AM: 9:35, 9:22, 9:06, 4:19 - With a friend. Feel pretty good. Heat and massage.
890v3: 314:
PM: 3:52, 3:46, 3:57, 3:30, 3:10, 3:03, 3:28, 3:26, 2:48, 3:03, 3:57, 3:37
Su: OFF - Heat and massage.
Week: 19.5M + 32M Bike
I needed a down week anyway. This morning everything is at 95%. I'm going to continue with the heat and massage. The PTT had been bothering me on and off for awhile, but was never an issue until after that last trail run. I could feel the terrain jamming my left ankle the whole way...
Also, my company (I finally got converted from a consultant to an employee) is having a 5K September 21 that I want to run as a tune up for December 7.
Congrats on the work conversion.
ReplyDeleteI think you are handling the sore tendons correctly. The 3.5mile run with your friend on Sat is exactly the kind of effort that I have found is good for healing tendons. The tendons get plenty of blood flow, but the impact of the slower pace is gentle. Use your own judgement, but I've found in the past that running daily or twice daily for shorter durations of 3-4 miles at a time (9-10min pace) lead to big improvements after 7-10 days. Time off didn't do much for me, though everyone is different.
I also slept in Compression Socks and did calf drops every other day.
I hope you have a speedy recovery.