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60 Mins Easy (Hills)

LOAD: 210

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

Recovery week coming up next week and with 2 races in there the volume will really drop, so something to look forward to.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

A mixture of hills and flat (section on seafront before return to Horntye) but I extended the route so we were out for an hour – and most of us covered 10k, or more. Great fun. That’s the good news. The bad news is that (unusually) I felt a pain in my heel when I got out of the car after driving home – the sort of pain I usually feel the morning after. Then this morning’s pain (when I first got out of bed) was stop-and-lean-against-the-wardrobe bad. Soon afterwards (as is more usual) I could get about by limping a bit then, two hours later, was walking normally but with a slight pain (maybe a 3/4 out of 10). I’ve been ignoring that for weeks – but it’s not going away. I also noticed doing the S&C on Tuesday that my (weighted) step-ups were hurting in the same place. I’m probably a bit gung-ho with those (two reps of 24) and on Tuesday it occurred to me that they might even be the root cause… But, despite the obvious paranoia that turns thinking you have an injury into fixating on the possibility, I do now believe something is wrong. I am going to take it really easy for Parkrun (and the extra, to reach 30!) on Saturday. Then if that brings pain I will take a whole week off until the Icklesham race (which I have paid for and am more keen to see, than run quickly). After that I will review again. At the back of my mind is the fact that I’m now 65 and running 40-50k per week, whereas 18 months ago it was more like 20-35k… Fingers crossed, though. I am a glass half-full guy and as long as I’m not actually damaging myself, I don’t mind a bit of suffering. Because running itself, and being part of the running community makes me feel good. PS Can you suggest anyone to talk to about PF? Ideally, a runner who has dealt with it… Unless you know of a running physio less expensive than Sportswise in Eastbourne!
Neil Jeffries
Jax has had plantar before. I can get here to message you. Jan Young I believe had a long term issue with it and actually helped Jax quite a lot if you wanted to reach out to her (she’s on Messenger or I could ask her for you?). Paul Gallop another I believe had some trouble with it, who might be able to help (again if you want me to approach him I can). It might be the case the training load is too high right now and that needs to be adjusted, something I’ve done with the likes of Steve Gates and Paul Lambert, because they have both struggled with injuries, but both have delivered excellent results on limited training. The one thing perhaps you’ve not done, is take a short break and this is a cumulative effect of 3-4 months of solid training. It’s why I always take time out at the end of each plan. 10 days after Beachy Head last autumn and 6 days (would have been 8 but I did a 1-2-1) after Paddock Wood. So you are due a break given you ran a few times the following week. So don’t see it as lost training if you take some time out, see it as taking the holiday you’ve earned by training so hard for 3 months. Then when you return, hopefully the heel will feel better and you’ll feel fresh. As I said my only experience with foot pain was a few years back and it was pretty bad that it stopped me in the middle of a run, I’ve rarely done that. But 8 days rest on that occasion proved enough for me.
simon-linklater

Coach Simon