Dopeyintraining
Mouseketeer
- Joined
- Apr 14, 2017
Well September is turning out to be rubbish. I dropped a box on my foot the weekend before and thought it was fine. I went out and did my first planned run and afterward it got more painful and I couldn't put much any weight on it. There's nothing broken just a bit of inflammation and I feel like I have a weirdly flat foot.
Week 31- 18 weeks to go: 4th -10 Sept
Mon: Easy A ~3.4 miles
Tues: Bike 13 km
Weds: Easy 4
Fri LR 6
Sat: Away
Sun: Away
Total: Me - 3.4miles (~7 mile on bike)
Before starting the next week I took some advice from a physio as I didn't want to stop running for too long what with my goal race coming up. They are treating it as they would plantar fasciitis. The guidelines I was given to set myself pain threshold of 3 out of 10. If it is higher than that beforehand or if it gets worse as I run then stop immediately. They recommended running short bursts up an incline but walking down. I did two lots of hill work this week with lots of stretching and foot massages on my days off. Monday's hill was fairly gentle but Saturday's hill was the steepest I could find. I quite enjoyed the first couples of times but the last one was brutal.
Week 32- 17 weeks to go: 11-17th Sept
Mon: 5 minWU + 3 min gentle hill + 1 min stretching X 5 ~3.3 miles
Tues: Bike 10 km
Weds: 2mWU+3HMtempo+2CD-6
Fri easy 5
Sat: 5 min WU, - 4 X Hill + 5 min Rec
Sun: Away
Total: Me - 5.3miles (~6 mile on bike)
This week I've started back on my DB plan. On Monday I put wedges in my shoes just in case. I have also cut the miles back to ease back. It's only two weeks until my race so I its just trying to keep me ticking over until then. At the end of this week I'll think about my goal pace and if I need to be less ambitious but for now I'm still optimistic I can get a PB on the day.
Week 31- 18 weeks to go: 4th -10 Sept
Mon: Easy A ~3.4 miles
Tues: Bike 13 km
Fri LR 6
Sat: Away
Sun: Away
Total: Me - 3.4miles (~7 mile on bike)
Before starting the next week I took some advice from a physio as I didn't want to stop running for too long what with my goal race coming up. They are treating it as they would plantar fasciitis. The guidelines I was given to set myself pain threshold of 3 out of 10. If it is higher than that beforehand or if it gets worse as I run then stop immediately. They recommended running short bursts up an incline but walking down. I did two lots of hill work this week with lots of stretching and foot massages on my days off. Monday's hill was fairly gentle but Saturday's hill was the steepest I could find. I quite enjoyed the first couples of times but the last one was brutal.
Week 32- 17 weeks to go: 11-17th Sept
Mon: 5 minWU + 3 min gentle hill + 1 min stretching X 5 ~3.3 miles
Tues: Bike 10 km
Fri easy 5
Sat: 5 min WU, - 4 X Hill + 5 min Rec
Sun: Away
Total: Me - 5.3miles (~6 mile on bike)
This week I've started back on my DB plan. On Monday I put wedges in my shoes just in case. I have also cut the miles back to ease back. It's only two weeks until my race so I its just trying to keep me ticking over until then. At the end of this week I'll think about my goal pace and if I need to be less ambitious but for now I'm still optimistic I can get a PB on the day.