Sports med. doctor said 4-5 miles tonight, 7 miles tomorrow, and Thursday I could do 10 if the next two runs are ok. Also I can't run downhills for a while so unfortunately Alta tomorrow isn't a good idea. Thursday I will come and run at practice, hopefully do the workout, but maybe just a long run, I will see how I'm feeling and talk to Coach Murphy. The Achilles and sprain are healed, but there's a very loose ligament, my left foot can be pulled to the side about 3-4 times as far as the right. So more icing and then when it clears up tonight I will do 4-5 miles and a 20-30 minute bike ride. I am thinking 5 min warm up, 20 mins of 2:30 hard, 2:30 easy, 5 minute cooldown.
4 miles at the Brighton track, just had dinner before so not the most enjoyable but my ankle felt fine! Time for the biking part.
|