Winning Back What I Lost

Got home from business trip and decided to go for a late run w/ my son on his bike; top of my right foot was still hurting from my long run on Saturday; I think I injured it on the loose gravel incline shoulder of the road; swelled up pretty good and I may have to rest it which is a problem so near to my half marathon (12 days) and marathon (33 days); I'm going to ice it and soak it in epson salt real good and see how it responds tomorrow; 8:20 pace w/ one really good hill around mile 4.

T/M; decided to take it easy on my injured foot and run indoors; applied biofreeze to my foot and ankle and bypassed the middle laces on the top of my foot; the result was a nice pain-free running session; iced the top of my feet after the run; I'm now largely convinced that my injury was the result of tying my laces too tight on my long run; the loose fit took a little to get used to; felt like I was going to pull out my shoes at first but once I grew accustomed to it I  felt really strong; 8:15 pace; Post-run leg workout: 2 sets each of leg extensions; leg press; hip abductor; hip adductor; seated leg curl; and standing one leg press. 

Returned home from a business trip at 9:30 pm and was on the T/M by 10:00; my head was still spinning a bit and my ears hadn't fully unplugged but other than that I felt fine :-); Interval runs of 10 min at 7:50 pace and 5 mins at 8:57 pace; foot felt fine; ankle is feeling a bit wobbly though;  will have to watch it

T/M; Speed work today: 4x800 & 4x400 at 7:18 pace; 10 minute warm-up w/ 5 min cool down; I planned to do 8x800 but I was really gassed after 4; frankly, I was afraid that I would fatigue to the point that I'd end up flying off the back of the treadmill.

Returned home from my daughter's school fun night and decided to hit the road knowing that I'd be in Twin Falls all weekend at my son's soccer tourney; tried to do a tempo run at 7:45 and that lasted about 2 miles until I was totally gassed; 8:20 overall pace with the last 3 miles around 8:45

T/M; Spent all day in 90 degree weather outside at my son's soccer tourney; returned to hotel around 10pm and decided to hit their treadmill; I was more than a little worn out from all the sun but I managed to squeeze in some mileage; very proud of myself; 8:20 pace