The easy run on Monday was a planned 'recovery' run. 5.64 miles at lunchtime in 41:23 mins i.e. 7:23 min/mile average pace (155/171 bpm).
On Tuesday my legs were really heavy after the run on Monday and probably a hangover from Sundays run too. Maybe too much over the weekend. After all, it's been a while since I've run a 15 miler! So I rested...
Likewise on Wednesday.
On Thursday evening I tried to make up for not running on Wednesday and ran twice the planned distance. 11.62 miles in 1:24:54, an average of 7:19min/mile (161/179bpm). The run felt really relaxed from a heartrate point of view but my left calf was very tight. In fact both calves were tight and the pain in my heels at the base of my achilles which usually goes away after a warmup lasted for the full run. I hope it's nothing serious (??) but I rested on Friday anyway.
On Saturday I was torn. Time was limited and I wanted to watch the last test of the Lions v South Africa, go to the Cork City Sports and go for a run. I managed to go to the sports and fit in a quick / short run but unfortunately the Lions had to be recorded and watched later!! The run was 4.33 miles in total. Not having put in any quick runs all week I pushed the pace over the first 3 miles at 6:29 pace. But my legs were like lead, left calf was sore and to be honest I don't think I could have kept the pace going for much longer. All in all it was an 'off day'!!
By the way, the Cork City Sports were great. Some good performances including Rob Heffernan's national record in the 3k Walk (11:14.09) and Paul Hession's 20.45s 200m. It never ceases to amaze me how the 'pros' can make sub-8min 3k pace look like a Sunday morning jog!! It was also nice to see so many of Irelands 'current' and former Olympians were in attendance both as spectators and competitors. Though it was disappointing that more of the Corks public didn't turn up to watch - I reckon a max of 1000 or so spectators. That's a far cry from the heady days of the 1980's when I remember sell out crowds to watch great athletes like Johnny Grey, Steve Ovett, Sydney Maree, Yuri Sedykh (who set a world record at the meet in 1984), Mary Slaney etc etc.
Give the problems with my heel area after last weeks long run I decided that today a steady 8 mile run instead of the planned 15+ miles would be prudent. The run profile was a 4 mile (160m climb) out and back (see below). 7:25 on the way out and 6:34 min/mile average on the way back - running downhill is great for the stats but in my defence there was a strong headwind all the way home so I had to work harder than planned to keep the pace in the mid 6's. Overall 7.92 miles (55:25mins, 7:00min/mile, 162/178bpm)
Week Total (26/06/09 to 05/07/09) - 4 runs
29.51miles - 3:31:55 - 7:11min/mile - 160bpm
2 comments:
How is your heel? Were your legs just heavy after the weekend or is the old injury acting up again?
Thomas, the heel thing has been hanging around for the past year or so. It not so much the base of my heel but rather the top back i.e. where the achilles connects that's the problem.
In the past it was stiff and sore first thing in the morning but cleared up after a couple of minutes walking around. Now after a hard session it seems to stay with me most of the day. It was particularly bad last week during each of the runs. So much so that I found myself running very flat footed (unusual for me) and compensating (probably not good in the long run).
I've mentioned it to physios in the past but they seemed to take no notice of it. Based on my extensive research and medical training (not) I put it down to a tendonitis. Maybe old age I guess!! I'll keep an eye on it and try to be sensible!! :)
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