PV = nRT

prov millville loop about 7:45 pace

  intervals BF canyon

1.6 miles 8:19

4 x 1 mile 6:00, 6:09, 5:57, 6:08

1.6 miles 7:50

6.7 FF 7:38

9 x 400 on track 79, 79, 79, 80, 80, 81, 73, 74, 79 seconds.

my left lower calf is acting up again, started hurting before the run, now it is worse. I will have to take a day off and assess. the only real impetus to achieving ones goals in this sport is injury. very frustrating. I know I push the envelope on my calves in the minimal shoes, but if I use heavy trainers then it is the stress fracture/shin splint/tendonitis problem. I will water run tomorrow and retire the five fingers, hyperspeeds and 790s for awhile and go back to the wave riders. I think I will try the nike free also- it supposedly gives the foot movement but also has a heel and cushioning for the calf. we will see.

60 minutes water running

went back to my heaviest cushioned shoe the dreaded NB 1062  to protect my strained calf. it seems to have worked as I didn't have any problems, aside from hating the heavy rigid shoes. 9.1 miles.

then I switched into my new nike frees for another 4 miles. don't really know what to say about them. the five fingers and 790s are a much more natural running shoe, but the free has more cushioning. I will leave it in the rotation before passing judgment. important thing now is to protect the calves next week. I may incorporate one day of water running per week to help things out and maybe also do more cross training as I can't seem to break over 50 miles a week right now on the pavement without getting in trouble.

13.15 total miles 7:35 average.