W4 D2 :: Holding On
Wow, this is tough. The foot isn't right today, re-wrapped and just stretching & rolling. Hammys feel very tight and some calf tenderness.
Sacked off the morning shakeout and I'll just try and get once a day while this isn't ok.
I'll continue to roll heavily and loosen off back too.
Feels like I am basically either on the edge of bannishing this to an annoying ache - like the shin last year - or about to become properly injured.
I'd like to say the adrenaline off the knife edge balance is exciting me but I'm feeling beat up if I'm honest.
Fitness wise I am there or there abouts. Day of rehab and I'll attempt session tonight. the sessions are where it's at, we'll see how the foot responds but this morning it's not playing ball for sure.
So, the session.
Jogged up to the quiet trail - this is the best one around and perfect for intervals. Slight drop from one end to the other and about 0.4 mile in total.
Felt a bit pont on the warm up but who cares. Quick stretch and straight in to the intervals.
#1 75 - felt pretty good but aware this is too quick.
All recoveries are a walk for 10-20 secs and then jog back the rest
#2 77 - backed off. 5.08/mm and felt crazy slow
#3 76 - felt comfortable
#4 75 - starting to breath. Aware foot is fine on efforts but aches on recovery
#5 74 - tighten shoe, shirt off. Welcome to the gun show
#6 74 - really feeling it now
#7 71 - wow, felt raggy but thought pace was slow. 4:44/mm
#8 72 - pushed the finish. Felt that one
Walk for a bit afterwards and stretch. Jog back home. Foot pretty sore.
6.1 miles for the session with 2 miles of effort under 5/mm so pretty good.
Aimed at 3k pace but finished up with 1,500m pace which to be fair it probably should be (if not 1,000m pace). It's a short, sharp session.
Pleased with that as theres some speed there. These will need to be sub 70 avge off a minute really so work to be done but happy from nothing like speed for a long, long time.
Foot sore afterwards but this may be calfs and hammys being especially tight so focussed on a lot of rolling, icing and stretching already. Acid test will be getting out for a run tomorrow.
Def think keep it one run sesh a day with some rehab and maybe aqua jogging to prop up.
Session aim - to build speed and start to run relaxed well under race pace.
Session outcome - yep, success. Good start point and more to come. Fingers crossed the body holds out. Enjoy these sessions in the sun!
Next up, recover and run easy paced before the next session.
Sacked off the morning shakeout and I'll just try and get once a day while this isn't ok.
I'll continue to roll heavily and loosen off back too.
Feels like I am basically either on the edge of bannishing this to an annoying ache - like the shin last year - or about to become properly injured.
I'd like to say the adrenaline off the knife edge balance is exciting me but I'm feeling beat up if I'm honest.
Fitness wise I am there or there abouts. Day of rehab and I'll attempt session tonight. the sessions are where it's at, we'll see how the foot responds but this morning it's not playing ball for sure.
So, the session.
Jogged up to the quiet trail - this is the best one around and perfect for intervals. Slight drop from one end to the other and about 0.4 mile in total.
Felt a bit pont on the warm up but who cares. Quick stretch and straight in to the intervals.
#1 75 - felt pretty good but aware this is too quick.
All recoveries are a walk for 10-20 secs and then jog back the rest
#2 77 - backed off. 5.08/mm and felt crazy slow
#3 76 - felt comfortable
#4 75 - starting to breath. Aware foot is fine on efforts but aches on recovery
#5 74 - tighten shoe, shirt off. Welcome to the gun show
#6 74 - really feeling it now
#7 71 - wow, felt raggy but thought pace was slow. 4:44/mm
#8 72 - pushed the finish. Felt that one
Walk for a bit afterwards and stretch. Jog back home. Foot pretty sore.
6.1 miles for the session with 2 miles of effort under 5/mm so pretty good.
Aimed at 3k pace but finished up with 1,500m pace which to be fair it probably should be (if not 1,000m pace). It's a short, sharp session.
Pleased with that as theres some speed there. These will need to be sub 70 avge off a minute really so work to be done but happy from nothing like speed for a long, long time.
Foot sore afterwards but this may be calfs and hammys being especially tight so focussed on a lot of rolling, icing and stretching already. Acid test will be getting out for a run tomorrow.
Def think keep it one run sesh a day with some rehab and maybe aqua jogging to prop up.
Session aim - to build speed and start to run relaxed well under race pace.
Session outcome - yep, success. Good start point and more to come. Fingers crossed the body holds out. Enjoy these sessions in the sun!
Next up, recover and run easy paced before the next session.
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