10-02-2016, 01:23 AM
Hi TheEd!
Thanks for the further advice. Unfortunately I'm committed to futsal on Thursdays so I won't be able to make Day3 a Thursday in the next cycle, however I could do what I did last cycle and make Day3 a Friday and Day8 a Wednesday with 2-3 easy runs in between. Here is an update on where I'm at.
Friday 5/02
2.4k warm up
5k time trial - 3:58/km 181bpm
3.8k warm down
New 5k PB: 19:52min
This was a very satisfying day, one of my running goals was a sub 20min 5k and that is achieved now! I realised after the run that the course I ran had 100m of elevation, I'm keen to try again on a flat course to try and set a better time. Unfortunately I think I did my left shoe up too tightly and caused my extensor tendon to become inflamed on top of my left foot, I played futsal Friday night for a few hours and this worsened the injury.
Monday 8/02
1hr 40min easy - 5:49/km 141bpm
Total distance: 17km
Did my long run with a friend who kept the pace down to a sensible speed, extensor tendon still sore.
Tuesday 9/02
49min easy - 4:55/km 159bpm
Total distance: 10km
I had to be back at work for a meeting by 1pm and ran further out than I should have, the result was I had to run tempo pace on the way back to make it on time. On top of this I decided to do a fast km on the way out, set a new 1k PB of 3:19min but now have a tight right calf as a result, not a very smart idea.
I had to go to a futsal practice match with my team last night before the season starts next week, my extensor tendon was already aggravated from the run yesterday and playing futsal in tighter fitting shoes made it much worse. I iced it when I got home last night.
Today I am skipping my scheduled run entirely for the first time since starting, this is very sad but I need the tendinitis to heal. I will likely skip the social futsal match tomorrow and hope to be back in shape by Friday to do 10x 400m intervals. I hope to fit in a run on Saturday to make up for skipping today.
Next week is the start of the second cycle, below the dotted line on my schedule:
https://docs.google.com/document/d/1AF4j...fPq8sE/pub
Thanks for the further advice. Unfortunately I'm committed to futsal on Thursdays so I won't be able to make Day3 a Thursday in the next cycle, however I could do what I did last cycle and make Day3 a Friday and Day8 a Wednesday with 2-3 easy runs in between. Here is an update on where I'm at.
Friday 5/02
2.4k warm up
5k time trial - 3:58/km 181bpm
3.8k warm down
New 5k PB: 19:52min
This was a very satisfying day, one of my running goals was a sub 20min 5k and that is achieved now! I realised after the run that the course I ran had 100m of elevation, I'm keen to try again on a flat course to try and set a better time. Unfortunately I think I did my left shoe up too tightly and caused my extensor tendon to become inflamed on top of my left foot, I played futsal Friday night for a few hours and this worsened the injury.
Monday 8/02
1hr 40min easy - 5:49/km 141bpm
Total distance: 17km
Did my long run with a friend who kept the pace down to a sensible speed, extensor tendon still sore.
Tuesday 9/02
49min easy - 4:55/km 159bpm
Total distance: 10km
I had to be back at work for a meeting by 1pm and ran further out than I should have, the result was I had to run tempo pace on the way back to make it on time. On top of this I decided to do a fast km on the way out, set a new 1k PB of 3:19min but now have a tight right calf as a result, not a very smart idea.
I had to go to a futsal practice match with my team last night before the season starts next week, my extensor tendon was already aggravated from the run yesterday and playing futsal in tighter fitting shoes made it much worse. I iced it when I got home last night.
Today I am skipping my scheduled run entirely for the first time since starting, this is very sad but I need the tendinitis to heal. I will likely skip the social futsal match tomorrow and hope to be back in shape by Friday to do 10x 400m intervals. I hope to fit in a run on Saturday to make up for skipping today.
Next week is the start of the second cycle, below the dotted line on my schedule:
https://docs.google.com/document/d/1AF4j...fPq8sE/pub