Posted: Yesterday at 14:10
To ice or not to ice seems to be (one of) the big debate(s) in injury treatment. My understanding is that ice and anti-inflammatories etc are good for treating acute pain and swelling (probably the over inflammation described above), but the benefit to longer term recovery is uncertain. when I visited a physio about hip tendonitis he recommended alternating hot and cold, or just cold/not cold if that was too much trouble. Something to do with the fluctuations in temperature stimulating blood flow rather than the cold reducing swelling.
Skinny - my favourite tempo sessions are 3*10mins at T with 1min recoveries, or 40 mins/6miles at slightly slower than HMP (I used to do this at HMP, but Daniels' book has a table in it for adjusting pace for longer tempos).
As for my training, I did 16 with 12 at MP on Saturday. Weather wasn't great and the canal towpath was very sploshy, so I diverted and ran the last couple of miles through town, which was hard work avoiding traffic and going up hill into the wind. Anyway, the remarkably consistent 12 miles came out with an average pace of 6:59, and an average hr of 83% max which is about right (if you ignore cardiac drift).