Tempo run, 13.1 miles, 1:32:30, Calories 1129
Total 156 miles
Distance to go: 49 miles, on schedule.
My plan for today was to do the Olympic Distance Triathlon, and after
a better nights sleep I awoke at 6:30am and the sun the was shinning!
After so m rain this summer having two back to back sunny days was
remarkable, what good fortune to be out and about today. My prep all
went smoothly and on schedule for getting in the pool at 8:00am.
Alas at some point I must have knocked the skin/scab off where my
mole had been removed earlier in the summer. The incision had mostly
healed and had been fine for a month, but had got a little infected and inflamed
over the past week - perhaps too much swimming/wearing goggles as they
sit right on the scar site. I now had an open wound right where I was
planning to put goggles for an hour of swimming, not a good combination
for trying to heal a wound site so I decided to not risk it and canned
the Triathlon for the day. I was still all keyed up for 4 hours of
exercise so headed out for a tempo run to burn off the pent up energy.
With such glorious weather one can't help but have a spring in ones
I then glanced downstream and there was another Heron perched on a stone, further away so not so visible in a small in this blog, click on the picks to bring them full screen.
I had to stop and and take yet another photo though, the Trossachs was just looking so awesome this morning:
last three miles a few signs of fatigue started to appear, my free ride
was now over so had to dig a little deeper to keep the pace up.
Passing back over the footbridge no Herons but a family of Grebe's
the last 1/3rd mile finally some common sense kicked in and I took my
foot off the accelerator and jogged in to easy down the muscle tension
and begin the process of recovery. Originally it was my intention
during my Olypmic Challenge to do all my runs/cycles and swims at a
gentle pace to avoid injuries and exhaustion, doing a quick half
marathon certainly wasn't part of the game plan.
the house I kicked off my shoes and found my left underside of my feet
was really sore. I thought I had kicked all these problems but now it
was back with a vengeance. Massaging the bottom of both feet revealed
that both are tender but the left is much worse. I think now that it's
more likely that the muscles in my feet are overused/strained rather
than my plantar fascia. Fast running and going uphills seems to be the
trigger, in particular a strong push in late stance looks to be when the
area is under most strain and discomfort.
Now I feel
pretty stupid for having run fast for so far. I didn't get any
discomfort from any part of my body until mile 10, had I stopped then
I'm guessing I would have been fine. Messaging and keeping active but
in more gentle way will be key to healing the strain, fingers crossed I
won't have screwed my chances of completing my two final big challenges -
the Olympic Triathlon and the final day Marathon due on Sunday.
I ran the second fastest half marathon that I have ever done and wasn't
racing, just cruising along at tempo pace. Clearly I'm in shape to go
sub 1:30, and very likely in the shape to beat my PB of 1:28:57 set back
in November 2010.