Well this has been in my mind particularly after this week's long run (17.5 mi personal distance record!). The run overall went quite well but felt pretty tough in the last two miles - and whose after effects included pain in my left iliotibial band (IT band) - i.e., the side of my left knee. Imagine having to anticipate each walking step's landing because you know it's going to give you some minor pain. This is what I felt a couple of hours after finishing that monster run. Luckily I've been down this road before, having spent some time off a few years ago undergoing some physical therapy (basically - stretching) before returning to action. I know the stretches and also have a foam roller that can help me keep that band limber enough to keep going.
In other highlights (or lowlights?) this week, we did some hill sprints including the last one in which we started from a lying (prone) position on the pavement! We'll credit training teammate Joe Loureiro for that surprise twist that he learned from "Sprinting: How Ryan Hall Gets Fast" (scan ahead to about 4:10 into the video).
39.6mi tot this week:
M: off
T: 7.45mi tot - 1.35mi warmup, 5x {1000m tempo, 2 min recovery}, 1.75mi cooldown. Tempo negative splits! 6:21/mi pace, 6:13, 6:12, 6:08, 5:54
W: 9mi medium/longer run, 7:06/mi pace, whole lot of those miles right around 7:00, 1:04:18 total time
T: 5.6mi tot, 4.05 mi run then 15x {17 sec "up" the hill, walk down to recover ~60 sec}, 0.25mi cooldown to the finish line
F: off
S: 17.5 mi, 7:30/mi pace - uphill climb that if you look at the elevation profile kept going off and on for 5 miles - WOW!
S: off (listening to the body and getting too many other things that need to get done, done)
Elevation profile from the monster run:
Summary after 5 weeks of training for Boston:
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