Five weeks of solid running complete in preparation for the Hamilton marathon. Nothing overly exciting to report this week; I got in one great workout and I’m doing what I can to stay healthy and avoid tendon inflammation issues. I had a physio session on Thursday at Archway and Jenny helped loosen things up and is going to prescribe some strength-building exercises to try to prevent the shin problems I had in the spring since they might not be completely behind me. I also met with a sports medicine physician at the Fowler-Kennedy centre in London but they suspected that the tendon issues were a result of my flat feet and prescribed orthotics. I bought an over-the-counter pair they recommended but they don’t fit right and are causing blisters from rubbing. I’ll be returning them and instead trying the strength training route.
I ran 75 miles which was short of my target of 85 but a couple days I cut my runs short to preserve my shins so I’m not too worried about the number as long as I’m still running and getting in my workouts. Anyways, here’s my week.
M: 8 miles easy-moderate.
Tu: 18.4 miles. 8 miles warm-up, followed by 8x1200m interval workout, and 2 miles cool-down. Interval target was 3:45/1200m or 75 seconds per 400m lap. I was pretty well on target (3:45-3:49) for all but two intervals where I decided to help out a training buddy with his pacing (3:58).
W: 9.3 miles. Ran with the SCSS XC team to help them with their workout and then did a few hilly trail loops on my own.
Th: 10.6 miles easy with 6 strides.
F: 9.6 miles with 2x2T (threshold, 5:28/mile) intervals. Ran the first interval at 5:26/mile and the second at 5:44/mile. I had planned to do a 20 miler with more T miles but ran out of water and it was too hot/humid.
Sa: 12.6 miles easy.
Su: 4 miles recovery.
My target for next week is somewhere around 90-100 miles. Hopefully that comes together without issue.