Tuesday July 26th:
3k-5k: Sets of 400m Hard; 400m jog recover; Sum of hard pace should be lesser of 3 miles or 5% of the week's mileage
5k-10k: 10-12 x 400m Hard; 400m recovery; Sum of hard pace should be no more than 5% of weekly mileage
10k-21k: 2 Miles easy + 5 x (5 to 6 minutes threshold; 1 min rest) + 40-60 min easy pace
21k+: 6-8 miles easy
Strides; 6 x 150m
Wednesday July 27th
3k-10k: 4-7 miles easy
10k-21k: 6-8 miles easy
21k+:2 miles easy + 5 sets of 5-6 minute threshold; 1 min rest + 1 hour easy
Thursday July 28th
3k-10k: 2 miles easy + 40 minutes at threshold + 1 mile easy
10k-21k: 2 miles easy + 40-60 minutes at threshold + 1 mile easy
21k+: 8-10 miles easy
Friday July 29th
3k-10k: 6-7 miles
10k+: 6-9 miles
Strides: 4 x 200m
Strength: AMRAP Push Ups; AMRAP Hollow Hold; 3 min rest
Hi,
ReplyDeleteI've been checking out your blog for a while now...great stuff!
I had a question that I was wondering if you could help me out with. For the past few months, my achilles has been a bit tender to the touch. It bothers me on runs unless I spend a LOT of time warming it up. I figure it is achilles tendonosis, and am wondering if you had any experience dealing with this? It's not very bad, it's only slightly tender when I press on it, but what kind of time line should I expect if it is a minor case and need to stay off of it? Thanks!
The typical rule when it comes to anything concerning the achilles is: you can run as long as it gets better as you run. If it gets worse or stays the same while running, stop.
ReplyDeleteLuckily, managing the symptoms of tendinosis is actually the best way to handle it. Ice cups after running for 5 minutes then another session of 5 minutes later on will help with any inflammation. Prior to running I would get your foot on a lax ball and roll the crap out of it for 2 minutes, then spend 2 minutes in a calf stretch. Work above and below the location of the injury to help loosen it up.
If pain persists for a week with consistent treatment, take 3 days off. If you start running after 3 days rest and it hurts just as much as before you rested, you have a problem on your hands (or achilles rather). I wouldn't expect that to be the case though.
Good luck! Good question! Thanks for following!
thanks a bunch for the quick response, will do!
ReplyDelete