It's Two Runs in One!

Post, that is. Yes, after nearly two weeks off due to the tendinitis and my wife's surgery, I got one run in Wednesday while we were in Rochester. It was three 1.3 mile laps around the neighborhood for a total of 3.9 miles in 34:10, and with negative lap splits of 12:00, 11:22 and 10:48. It was about as hard as you'd expect but not too hard.

Yesterday I did a small pyramid interval workout after a 1 mi warmup with 400 walk/jog intervals and an 800 cool-down:

• 400 at 9 mph (6:40 pace) - goal mile pace
  
• 800 at 8.2 mph (7:19)
• 1 mile at 7.5 to 7.8 mph (8:00-7:42) - goal 5K pace
  
• 800 at 8.2 mph (7:19)
• 400 at 9 to 10 mph (6:40-6:00)

I did 5 miles in 52:05 and it was pretty hard, but I could tell that there was still some fitness left over from last month's 69 miles. Consider this week "cramming" for the 5K and one mile in next week's Corporate Challenge.

Since I really hurt my left posterial tibial tendon, I've been going to physical therapy about once a week. The PT suggested that I run every other day, since I inflamed it again by running 20 miles in 3 days between 5/30 and 6/1. That was supposed to be the weekend of the 37 Mile Birthday Challenge, but with the minor injury and preparing for my wife's surgery out of town, there was no way I was going to get it done. Maybe I can do it later this summer after I work my way back up. I'm disappointed by these developments, and I'm leaving my training log alone for now. It's discouraging to have to blank out 50 miles of training.