Running39:44 8.78 km (4:31 / km) +86m4:19 / km ahr:106 max:148
Feeling much better on waking than yesterday. I could notice some soreness for the first five minutes but nothing after that.
Running14:06 3.16 km (4:28 / km) +7m4:25 / km ahr:120 max:128
Started running with no pain at all, but heel started to hurt after about 4-5 minutes. Since this was the opposite way to this morning, increasing pain rather than decreasing, I made the decision to turn around and call it a day. It wasn't really any worse by the time I got back to the car and perhaps it would have faded if I had continued, but I'm really keen to get this sorted so I can put a decent block of training in.
A bit frustrated as this could have been avoided. I still need to remember to not get carried away and to do the basics right when I'm feeling good. No racing for me on the weekend - I'm going to be very cautious for a few days and hopefully I can build back to a decent volume nest week.
A good reminder going into marathon training that two weeks at 95% is better than one week at 105% and another at 60%. Consistency.
Running41:26 8.82 km (4:42 / km) +83m4:29 / km ahr:119 max:142
Normal morning run, feeling back to normal.
Running58:36 12.85 km (4:34 / km) +156m4:18 / km ahr:117 max:139
Achilles a bit sore, so avoided intervals. It's gotten worse after the weekend; probably a combination of spikes, lack of stretching and old shoes for the last little while. Have new shoes now and will get back on the stretching to hopefully nip it in the bud.