Sunday, January 28, 2007
7.7 Miles, A Little Soccer and a Very Tender Heel
It isn't gone. It isn't even getting better. My heel (plantar fasciitis) seems to be worse.
I was worried that would happen.
I am not putting in the big miles like in my marathon training, but I am still running 4 or 5 days a week. And it hurts after every run. Now, even before running, pressing on my heel hurts.
I am now working on getting in to see a specialist to attack this thing head on. My chiropractor continues to increase my heel lift (right shoe) and thinks this will help the heel, but it isn't working. I told myself that I would train through to the marathon, then get this thing taken care of. So now it is time to get it done...
It was a beautiful Florida winter day. This means it is:
2) Cool (around 63 deg)
3) Lower humidity (under 70%)
Perfect day for a run!!! :-)
I don't want to lose all those marathon training miles, so I am slowly building my long runs back up to the 10 mile-ish range. This week, I wanted to do around 7 miles. My run ended up being 6.5 miles before heading out with my daughter for our standard two laps around the block, adding another 1.2 miles. Both runs were very nice.
First run - easy long run keeping to my aerobic zone and listening to Phedip intervals.
Run 1 splits:
Mile 1: 11:00 min
Mile 2: 11:50 min
Mile 3: 12:12 min
Mile 4: 11:58 min
Mile 5: 12:21 min
Mile 6: 11:49 min
Mile 6.5: 5:30 min
Total time: 1:16:26 (approximate - without stops)
Pace: 11:44 min/mile
Avg Heart rate: 156 bpm (nice aerobic pace)
After brief rest, ran the block with my daughter.
Distance about 1.2 miles
Time: 16:27 min
Avg Heart rate: 143 bpm (recovery - aerobic pace)
By the end of run 2 my heel needed a break, but I had promised my younger daughter (age 7) that I would kick a soccer ball around.
Now I used to (operative word there 'used to') play soccer a long time ago, so this was going to be fun. The first time I stretched over to stop the ball from rolling out into the street I felt my lower back ache (ugh!). (Note to self: stretch better for soccer and play more soccer).
Once that was done, a little house stuff, a shower and finally, some ice.
Good runs with nice little cross train! Tomorrow it's the elliptical machine, then we will see how the heel feels. :-)
I am 72 miles into the Tinkoff 1000 challenge. OK, there is no official challenge - but my goal is to run a 1000 miles this year with Adam, from Burning 20. I am on the low side for my first month, but since I am planning to run a marathon or two, I think I will catch up. Last year when training for Disney I averaged about 120 miles/month in the 4 months before the race except for November, when I backed off to save my heel (there is that heel again, sheesh!).