M: 5M
9:17, 8:41, 8:44, 8:48, 8:48 - I got the schedule late so I couldn't double. Planned to do the AM 5M Sunday.
890v2: 116M
T: 6M
9:17, 8:33, 8:30, 8:05, 7:48, 8:01 + 4 x 0:15 striders
890v2: 122M
W; 4M
9:51, 8:40, 9:08, 8:36
MT110: 63M
Th: 7M
8:46, 8:41, 8:33, 8:30, 8:16, 8:02, 7:59
890v3: 340M
F: 3M
9:37, 8:43, 8:56
890v2: 125M
S: 2M
9:06, 8:39 - Got chased home by a bad thunderstorm.
890v3: 342M
Su: 8M
9:30, 8:40, 8:41, 8:46, 8:26, 8:22, 8:09, 8:23 - This did not work out well. 1) I got a bad piece of lettuce in my salad last night so I had a few pit stops to make. 2) The pit stops left me totally empty and dehydrated. 3) I was running in the late morning and the heat was brutal.
890v2: 133M
Week: 33M
My left ankle is still tight and sore in the mornings. It loosens up and is good during the day. I'm still doing a lot of calf raises for the Achilles, and am thinking about getting a PF splint to sleep in. I've noticed that holding it in that dorsiflexed position helps.
Ignoring the Friday's rain and Sunday's debacle, this week went well. I was a little tired from being sick last weekend, but it worked its way out by the first mile each run.
Those lower leg niggles can be bothersome. The PF splint might help, and I think its worth a try.
ReplyDeleteIf I'm tight in the morning, I will wake up about 15min earlier and do some foam rolling, followed by a session with the sprint stick. I make sure to give everything a going over, because sometimes loosening up seemingly unrelated muscle groups helps.
I also try to do a little bit of foot strengthening at my desk. I like the toe lifts (with heel on the ground)...I guess its more like a foot lift, because you feel it in the ankle and shin. Towel scrunches also seem to work, I don't actually scrunch up a towel, but perform the same motion in my shoe.
Doing some heel walks after running can also be good.
If things are still bothering you after this microcycle, it might be nice to take 10-14 days off and just let things heal up a bit.
Doing toe lifts are what made me think the splint might help. I am always messing with different foot/ankle exercises at my desk.
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