AM: 45mins easy (av 5:08 min/km)
including 4 x 15secs barefoot strides on grass
Tuesday (threshold + hills):
3k warm up
3 x 3k HM pace, 3mins jog in between
12:15, 12:15, 12:21 - av 4:06 min/km (av HR 165)
4 x 40secs hill reps, walk/jog down
4 x 15secs hill reps, walk down
10mins cool down
Total 18k in 1h:27m (av pace 4:50)
The plan was to run 4 x 3k at 4:00-4:05 pace but only did 3 due to discomfort in the left ankle. Yesterday's rub mainly focused on the usual supects such as hammy, calves, glutes, quads, and ITB so the problem was undetected.. I completed the first and second reps at the slow end of my target pace but then in the third rep, the discomfort got worse and I slowed down to around 4.07 pace. Decided to skip the 4th rep and to salvage the lost quality, I did a few short hill reps (definitely not be the wisest thing to do!)
PM: 30mins slow jog treadmill (av 5:45 min/km)
50mins easy tradmill (av 5:26 min/km)
10mins light weights
Ankle got worse and the pain has spreaded to the lateral shin.
Thursday (threshold + reps):
20mins warm up
8k Tempo in 32:16 (av 4:02 min/km)
5 mins rest
4 x 400m in 82secs, 1min walk recovery
20mins cool down
Total 17k in 78mins (av pace 4:35)
Ankle was painful when I started and had to resort running at 6:00+ pace for the warm up. I wanted to do a continuous tempo and decided to play by the ear. If I can only last 3k, then be it! Surprisingly legs felt prety good and I completed 8k at 4:02 min/km. It was hard but not a ball-busting workout. After drink break, did 4 x 400m at 2400m pace on a marked bike path to get some running faster than HMP/MP. Unfortunately, this aggravated the foot problem and had to run very slowly for the cool down. Iced the ankle and shin and put some voltaren afterwards.
38mins easy treadmill (av pace 5:30 min/km)
24k long run in 2h:02m (av 5:02 min/km)
The plan was to do a 3 hour at easy effort, but stopped at 2 hours due to foot problems. Went through the first 90mins pretty okay, but the pain got siginificantly worse from there. The pain also has spreaded to the shin and knees. Run, stop, run, stop, run, stop for a few times before deciding to have had enough and catch a bus home.
A crap week affected by foot injury. 90k for the week with 2 tempo sessions and a cancelled long run.. Went to the pyhsio on Saturday and he diagnosed two issues 1) damaged tendon in the ankle joint (anterior side); and 2) lateral shin splint. He didn't think that there was any stress fracture at all. Most likely the problem was due to over worked muscles. I hope it's not something serious like compartment syndrome, although Satuday's long run experience sounds like early signs of CS (after stopping, the pain dissipated but then re-appeared again).
A huge setback for me with only 5 weeks left to go to the marathon. It has been a good long streak running without any significant niggles and injuries, but suddenly shit happens. The last time I visited a physio was 18 months ago for a damaged ankle ligament on the right leg (this time is left leg) and it put me out of action for 3 months. The difference is this time I am walking without pain, so there is every chance that I can make the start line.
Will do a wait and see approach for next week. The physio's suggeston is very predictable - which is to rest fully. I might do elliptical in the gym or if things improve, I will just run through the pain and see what happens. My objective going forward is simple - to go to the marathon start line in a healthy state in 1 month time.