Monday: Run 1 mile (13:17 pace)
Tuesday: Easy run 3.0 miles (12:53 pace) + bike trainer 6.5 miles (13.3 mph, 61 rpm)
Wednesday: HIIT run 3.0 miles (11:59 pace)
Goal: Warm-up 0.5, 4 x 0.25 @ 8:30 with 0.25 recovery, cool-down 0.5
Warm-up 0.5: 13:53
4 x 0.25 intervals: 8:19, 7:56, 8:50, 8:58
4 x 0.25 recovery: 13:19, 14:08, 13:28, 14:56
Cool-down 0.5: 13:05
Thursday: Tempo run 6.05 miles (12:00 overall pace, 11:13 tempo pace)
Goal: Warm-up 1, 4 @ < 11:30, cool-down 1
Warm-up 1: 13:08
4 tempo: 11:19, 11:10, 11:22, 11:00
Cool-down 1.05: 13:58
Friday: Tennis (25 min) + walk 1.5 miles (to/from tennis courts) + run 1 mile (12:20 pace)
Saturday: Run 1.2 miles (12:43 pace)
Sunday: Long run 10.75 miles (13:03 pace)
Total biking: 6.5 miles
Total running: 27.0 miles
Overall decent week, especially the tempo run!
The roving pain in my feet, however, has moved on from either ankle to the top side of my left foot. I'm getting nervous because this feels like a different kind of pain than what has clearly been soft tissue/tendon kind of issues that I've felt previously (albeit never formally diagnosed). Though my hypochondriac mind immediately leapt to a stress fracture (and then from there just a quick hop over into denial - the mixture of hypochondriac plus fear of it actually being true creates some odd anxiety, let me tell you), I don't think it's at all possible without hurting much more than this.
It actually doesn't hurt while running, just from random other impacts (I think usually while turning? so it hits the side of the foot weird). The pain is caused by impact, but not all impact causes pain. It'll trigger it, get a sharp pain for a moment, then it'll be more of a mild throbbing for an hour or two, and then dissipate for the most part.