Morning: Lifts + Core + 10 min bike (runners knee is super sore)
Afternoon: Coach J exercises + some more core
Evening: 3.5 miles on the treadmill, kept this run short and very slow like 11:00 min pace, the knee wouldn't allow any faster until I got to about 2 miles where I picked up to 10:00 min miles. Very slippery outside today, I'm glad I made the choice to use the treadmill because I could set the incline up to put less strain on the knee.
If I wasn't training for Boston I wouldn't have ran the race on Sat., but I felt I needed a test to really see how the achilles and knee are handling the training volume and intensity. The result is not good, this means I'll have to reduce intensity since that seems to do the most damage. Looks like slow running for the next training cycle. In all retrospect I should have never tackled Boston this year, but I signed up before the Monumental and paid my way, so no bailing now, just got to roll with it. I also think it's time to think about going up a little on my heel lift for my short right leg. The doc said I'm 1.5 cm short and I'm using a .25 cm lift, acceptable range is 1.25 cm short, so I'm just within that range, but I wonder if more lift is needed.
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