Week #7

So much for getting lucky with 'manageable maladies'...My achilles remains tight/sore/unpleasant, and while I've been able to continue running, it'improving very very slowly.  A few days off would probably be good, but at this point in the training it's tough for me to back off too much.

I have been wearing New Balance 890s for the majority of my training runs up to this point, and I wore the NB 870s for a recent run and the additional cushioning helped my achilles quite a bit.  I need a new pair of training shoes anyways, so I'll start looking this week.  Anyone have any suggestions?

Here's Week #7:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

12-Feb

-

3.0

Or cross training/soccer

0

Tried warming up again, this time inside.  Not happening.  Decided to play it safe.  Rest.

Monday

13-Feb

10.0

10.0

Medium Long Run - Aerobic

0:07:24

13.1

My achilles felt pretty good, and I'm going to take tomorrow easier than presribed, so I took this one a little quicker than I normally would.

Tuesday

14-Feb

11.0

11.0

Medium Long Run - Recovery

0:07:57

6

Pulled back a bit and just did an easy recovery jog.

Wednesday

15-Feb

3.0

6.0

Recovery

0:07:53

11.17

Achilles warmed up ok, but my legs felt shot.  Not one of my best runs, but at least it was fatigue rather than injury.

Thursday

16-Feb

6.0

8.0

Speedwork

8.08

1200/800/400/400/800/1200/4x200 with warm ups and cool downs.  Felt great.

Friday

17-Feb

4.0

8.0

w/10 100m strides

0

Rest.

Saturday

18-Feb

18.0

21.0

Medium Long Run - Aerobic

0:07:46

13.05

I was hoping to put in a few more miles, but decided to finish up early.  Achilles felt pretty good.

Thursday splits: 4:19, 2:59, 1:22, 1:19, 2:54, 4:27, 0:35, 0:35, 0:34, 0:32.

It's been pretty frustrating not getting in a long run, but I'm not too bummed out.  I think the speedwork has been going very well, and getting in multiple 10m+ runs feels good.  After the race next Sunday, I'll have four solid weeks to train before I taper.  I'm going to be a lot more conservative next week to make sure the legs feel fresh for the week, and with any luck - I'll come out of the race feeling healthy, strong, and ready for more.

Total miles for the week: 51.4