Sunday was meant to be a 10-miler but as I was just getting over (or so it seemed) a bit of shine splint discomfort I opted for an easy 5 on the treadmill. No real issues. Continued with ice on the shine after and in the evening.
Monday morning I got in the 10-miler on the treadmill. 45 minutes for the first 5 with most of it at 6.9 after a slow build up over 15 minutes. Took a brief break and did the 2nd half in 46 minutes after slowing the speed down a bit over the final 15 minutes or so. Shin still needs some ice at night.
Tuesday nothing.
Wednesday was 45-minute 5-mile progression run on the treadmill ending at 7.3. Ice before bed.
Thursday I got in the first gym workout since my left hip flexor had tightened up one day last week. Later that night, though, that hip flexor was even tighter and more tender then last week. Oops.
Friday was supposed to be 4x0.5M intervals. I did my warm-up and the hip seemed fine so I gave it a shot (though my HR got up to 147 after the warmup -- lately it's been around 135 or so after my standard 15 minute warm-up)I got about halfway through the first interval and the treadmill -- not my hip -- gave out. It wouldn't/couldn't maintain the pace. I switched to another and had the same problem. So had to switch to the last evailable treadmill and luckily it held the pace (9.2/6:31) fine. I finished the second half of the 1st interval at HR of 166. After a 0.25 jog at 5.0/12:00 pace my HR was down to 147. After the 2nd interval it was 180. Hmmm... I thought my max HR was 178. After the 0.25 jog it was down to 154. After the 3rd interval it was 182. At this point I decided to skip the 4th interval. I probablty just should have cut the pace a bit. Oh well. I probably shuold have done a bit less pace and a bit less rest. Maybe just 2:00 of rest or so. On the plus side afterwood and later that evening both the hip and the shin felt better than they had all week. Almost 100%.
Saturday I got outside for an easy 3-mile recovery run.
So 5+10+5+4+3=27 miles for the week. Next week is 29 like this...
Sunday 10 Long
Monday 4 Recovery
Tuesday 5 Progression
Wednesay Rest
Thursday 6 w/4 at Tempo Pace
Friday 4 Recovery
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