Heel the pain
Bit of a heel niggle after Wednesday's run, so rested up yesterday.
Got the dreaded Uh oh! Strava email to inform me someone local had nicked one of my near 2 mile KOM's by 1 second. Bit of fuel for the fire. The segment actually fiishes the end of my 6 mile tempo route luckily enough so fitted in nicely with today's plans.
The biggest suspect on the heel niggle is pace - lots of plodding since Saturday with shuffle form TM so really needed to put some effort in today and let the form and 4%'s see if that helps any.
Out to the middle of Alms hill and off. Immediately feel a little shakey but settle and pace drops (always starts mid 7s) and settles on 6.11 for the first mile (I had set alert instead of lap ffs so just got an overall lap average without auto lapping every mile.
Pushed to keep HR up, first mile goes quickly and second is always toughest mentally on this route. 6.08 avge by second mile and HR settled. Comes down to 6.05 by the 3 mile turn point. Quick re-tighten of laces here and didtch the gloves - it warmed up !
Come back fairly rapid and overall avge drops to 6.01 by the 4th mile and then 5.59 by the 5th mile. The last mile is a decent drop down so easy to keep it down and finish the 6 miles with a 5:57/mm avge.
Keep going down the hill to do what was planned as a steady mile and I'm at 6.01/mm avge for this mile already so decide to plod out at that pace and take another segment (it does go past my front door after all!!). Finish at the bottom of the road with 1.12 miles @ 5.59/mm.
Overall session 7.12 miles @ 5.57/mm for 159 bpm - nice pace and good solid HR. First 3/4 at threshold (marathon-ish pace if fully conditioned) and second half at tempo (well, just under so half marathon-ish conditioned).
Decent hit out. Happy with that. Heel all good and legs checked out OK. Definately thin I need to stick to better conditions underfoot, 4% or Zoom Fly & keep the pace on the steadier side.
Planning on hitting the Jack Daniels sessions next week (not the drink unfortunately) - they look pretty easy to me but we shall see how they come out. Enjoying the running while I can, looking forward to the V45 age group from December BUT I have unfinished Parkrun business to attend first namely a sub 17 Parkrun that's always eluded me
Got the dreaded Uh oh! Strava email to inform me someone local had nicked one of my near 2 mile KOM's by 1 second. Bit of fuel for the fire. The segment actually fiishes the end of my 6 mile tempo route luckily enough so fitted in nicely with today's plans.
The biggest suspect on the heel niggle is pace - lots of plodding since Saturday with shuffle form TM so really needed to put some effort in today and let the form and 4%'s see if that helps any.
Out to the middle of Alms hill and off. Immediately feel a little shakey but settle and pace drops (always starts mid 7s) and settles on 6.11 for the first mile (I had set alert instead of lap ffs so just got an overall lap average without auto lapping every mile.
Pushed to keep HR up, first mile goes quickly and second is always toughest mentally on this route. 6.08 avge by second mile and HR settled. Comes down to 6.05 by the 3 mile turn point. Quick re-tighten of laces here and didtch the gloves - it warmed up !
Come back fairly rapid and overall avge drops to 6.01 by the 4th mile and then 5.59 by the 5th mile. The last mile is a decent drop down so easy to keep it down and finish the 6 miles with a 5:57/mm avge.
Keep going down the hill to do what was planned as a steady mile and I'm at 6.01/mm avge for this mile already so decide to plod out at that pace and take another segment (it does go past my front door after all!!). Finish at the bottom of the road with 1.12 miles @ 5.59/mm.
Overall session 7.12 miles @ 5.57/mm for 159 bpm - nice pace and good solid HR. First 3/4 at threshold (marathon-ish pace if fully conditioned) and second half at tempo (well, just under so half marathon-ish conditioned).
Decent hit out. Happy with that. Heel all good and legs checked out OK. Definately thin I need to stick to better conditions underfoot, 4% or Zoom Fly & keep the pace on the steadier side.
Planning on hitting the Jack Daniels sessions next week (not the drink unfortunately) - they look pretty easy to me but we shall see how they come out. Enjoying the running while I can, looking forward to the V45 age group from December BUT I have unfinished Parkrun business to attend first namely a sub 17 Parkrun that's always eluded me
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