Wish it really were that much of a testosterone-fueled triumph. But truth be told I limped and struggled my way through yet another week of niggle-restrained running. There were a couple of sessions that I felt glad to get under the belt, but by and large I felt like I wasn't doing anything more than barely maintaining the same fitness level. I want to be keeping up the miles while doing at least a couple of speed/stamina sessions. I did attempt a couple of faster stints, the best of which was some intervals on Friday evening. But always the right calf felt knotty and sore, threatening to split in half if I ran too hard for too long. On top of that I have kind of tenderness in the groin/pubis that comes and goes, and then, since yesterday, a sharp little shooting pain on the top of my right foot, though it has not troubled me during running, only when walking around the house. I know, I know, don't walk around the house.
Mon PM: 1.5 km swim (recovering from the race pace run on Sunday)
Tue AM: 12 km easy @ 4:52 HR 131 (definitely not yet recovered)
Wed AM: 12 km easy @ 4:42 HR129 (felt more recovered)
Wed PM: 13 km at a mix of paces including one sub 4:00 burst of about 1200 m
Thur PM: 10 km on treadmill, 5:00/km with 4% gradient ... HRav 143, so pretty good aerobic w/out
Fri AM: 11 km easy 5:17/km, HR122
Fri PM: 7 km easy and 6 km of 5 x 800 m intervals @3:40-50/k
Sat noon: 13 km @ 5:07 (no HR data)
Sun AM: 31 km @ progressive pace from 5:10/k, finishing 4:40/k. Average HR 127, pace 5:03/k
Week: 116 km
Month to date: 335 km
Aerobically I know I am pretty fit at the moment and could probably go out and run close to a PB at any short distance. The problem is my legs and whether I have the kind of endurance I need to keep up the speed over the last 15 km of a marathon. I can't really think of much in the way of strategies for getting over this except to keep up the load, but switching over to a "easy days easier, harder days harder" regime for the next two to three weeks, with gradual mileage taper, then a pretty hard taper over the last one week and five days. A few stamina (threshold) runs are going to be very important as is getting recovery happening in my legs, whilst not letting the aerobic base slip. Quite a juggling act.