M: 7M
9:15, 8:51, 8:51, 8:32, 8:13, 7:45, 8:33
890v2: 76M
T: 5M
9:18, 8:24, 8:15 (stopped to talk to some friends over beers) - This next bit got screwed up because I hit the Lap button on accident so I'll just give the times with distances - 0:44 (0.15M), 7:07 (1M), 6:04 (0.86M) - Not sure why I ran so fast going home but it felt good.
890v2: 81M
W: OFF - Social stuff
Th: 10M
AM - 9:52, 8:56, 8:39, 8:23, 7:39
Connect 1: 183M
PM - 9:17, 8:48, 8:18, 8:00, 7:21
890v3: 319M
F:4M
8:55, 8:31, 8:29, 8:19
890v3: 323M
S: 4M
9:15, 8:37, 8:42, 8:26
890v2: 85M
Su: 10M
AM - 8:05, 8:28, 8:35, 8:10, 8:11 - First mile came up short.
MT110: 59M
PM - 8:35, 9:08, 9:05, 9:00, 8:58 - Same as this morning with the first mile but it was a little closer to the right distance.
890v3: 328M
Week: 40M
I figured out it was my Peroneal Tendon that was bothering me. I did a lot of heat, calf raises, and light stretching all week. Over the week it calmed down significantly, but I have a little Achilles soreness which I am going to attribute to the increase in miles. Overall I feel good, but I am going to add the band walks just to be safe.
I hope everything is good on your end.
I'm glad the tendon is getting better, and 40miles is a good bounce back number.
ReplyDeleteIf the tendon keeps feeling good, you can gradually add more mileage. You've been running for quite a while now, and I think you'll be able to increase your mileage faster than you have in the past. As always, its important to run by feel, but also schedule in slower pace runs at least 3 times a week. Force yourself to recruit those slow muscles again. I want you to let the volume of running be the workout the next 4 weeks.
Concentrate on keeping a smooth and controlled form. Also, once the tendon flare ups stop, you can inject some 10 second hill bursts a couple times a week. These should be faster than the 200s we had planned, but hopefully less stressful on the lower tendons. You should feel it more in the upper legs.
The goal is volume up. The hill bursts are just meant to give a slight neuromuscular workout. Try not to let them hurt your volume in any way.
Got it, coach!
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