Week 8 - The One and Only - Day 54 of 112

"No-one can take that away from me"

First early morning  run of the week was completed upon me thinking that I was on the verge of the achilles giving me acute pain. I had planned to complete the 3 mile half marathon paced run with 1 mile warm up and cool down which was held over from yesterday. The achilles was tender at the start but gave me no problem once it was warmed up. It was quite stiff from the ice, stretching and strength exercises that I have been putting it through this week. At the end of the warm up gave it another stretch before taking on the 3 miler which is something that I think that I will need to do from now on before an interval or threshold run. This injury is all about management. At the end of the 3 mile run I had that familiar feeling that the tendon was about to go again and eased off just before it did. Very slow jog back in 9.28 pace.

It turned out that I was more near marathon pace effort than half marathon effort. Not really to sure that it would have been wise to give it a go at half marathon pace so decided to ease it back. The run went well. Not too much of an effort but still enough to make it worthwhile. Splits were 6.52 - 6.41 - 6.51 with HR avg over the miles - 160 - 160 - 162. This was way off the 6.20 pace suggested but it just wasn't worth pushing it. Tried to keep relaxed and fluid throughout and I think that this help my breathing. Will continue to concentrate on this for Sundays run.

Have now got some massages for the achilles and will try these out to see if they make a difference. Managed to get them from You Tube and they certainly look as if they will help.

Went past the Ice Maiden again this morning. No positive exchange. Passed USA Steve who was I think wanting to give me a high five. Will try that next time I see him. USA Steve is the guy who organises the 5KM at Dawsholm every Saturday at 9.30am. I have run it a couple of times. It is a very small bespoke event. I think there were 5 people who ran it the week that I did. Nonetheless I am still proud of my only ever 5KM win. "Nobody can take that away from me" - Sir Chesney of the Hawkes.

Numbers - 5 miles - 39.08 - 7.49 pace - 79.4 cadence - 144 avg HR - Calories 694