M: OFF
T: 5/5
Felt ok. Still tight, but not painful.
MT110:101M
W: 5M
5 x (1M/5:00 rest) - 8:40, 8:09, 7:54, 8:19 - I just did a 5/5 for a warm up and 5:00 walking/stretching breaks between miles. This felt good. Still a little tight, but no pain.
890v2: 160M
Th-Su: OFF
My Achilles is just a little tight from the top of the heel bone to about 1.5 inches up. Last week I got really aggressive with the stick on my peroneus longus to the point where I was showing some bruising which seemed to make a huge, positive difference. I was just digging into every area that was sore and rolling it. Most of that was at the top of the muscle. Am I off in thinking the peroneal tendon problem I have been dealing with was caused by the tightness in the muscle?
I can't feel that anymore. It's just the tightness in my Achilles which I assume came on due to compensating for the peroneal issue.
Anyway, I hope everything is good with you.
Looks like you are continuing to improve. I think this week you should: Walk 1 min, run 3min, walk 1 min, run 5min, walk 1min, run 20min. I would do a string of these together for 3 or 4 days in a row.
ReplyDeleteThe rest should help heal up the sore muscles, but I think you need running to help circulate blood to the lower tendons. Its just got to be easy, and if something tightens, walk it out.
The stick is really kind of an art, and it sounds like you've got it. I roll increasingly harder until I find a "hot" spot, then I will roll it heavily before placing it right on the "knot" and pressing into it as hard as I can. It usually will release after a few sessions.
I'm doing well. I ran one of my toughest workouts this morning: 2m wu, 5x1200 at 5K pace with 400jog, 2m cd
Last night I did a 5x5 for 50:00 and it felt good. I was at around 8:00 for most of them I think and it felt fine although it rained and the temperature was up a little. This morning its a little tight but feels good.
ReplyDeleteNice workout! Are you planning for a race?