JJ, next week -
interval session is slightly shortened, with 1.5 + 1500m x 4 with 200m walk/jog 1.5 cool off (total of around 10k)
Don't overcook the paces
JJ - next week's 'hard' session is hills - you know what to do
plus an easy run 10k, and LSR is 16k. After that a bit of a taper up to race day.
How are your feet feeling - I see on another thread some advice to exercise the feet - very good idea. Some options are -
picking things up with your toes (marbles sort of thing?)
walking backwards and forwards on your heels, ditto on your toes
ankle rotations are also good, and 'writing' your name with your toes
- and keep up the tennis / golf ball massage and calf massage. Calf and underfoot often linked because the tendons attach in the foot.
JJ, that's about the state you should be in right now, if not we are not pushing you. Have to just monitor, it's a fine line
JJ, you'll be fine.
This week -
Intervals - 1.5 warm up, 5x1500m plus 200m walk / jog + 1.5 cool down (11.5 total). The 1500m should be at 5:15 pace.
JJ - the under-arch aches - use a tennis ball and roll it around on the floor with your feet to massage the undersoles. Also, more calf stretching will help.
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