Monday – 15 minute glutes & leg strength, 8 mile power zone endurance ride, 5 minute stretch. No walking or running today.
Tuesday – 1.4 mile morning walk, 5.5 mile afternoon run. Easy miles. Tops of feet still sore, but slightly better after using a ladder lacing technique I found on YouTube (link below).
Wednesday – 5.5 mile progression run. Couldn’t hit the targets, but managed 3 miles @ 7:09, 6:59, 6:55.
Thursday – Christmas Day = Rest Day ?
Friday – 3.5 mile run, 10 minute bodyweight strength. 3 x 1K @ 6:35, 6:21, 6:15. A real effort and can’t say the hamstring was too happy.
Saturday – 4 mile easy run.
Sunday – 9.5 miles. Split this into 2 runs (6.5 and 3 miles) due to some tech issues. Couldn’t hit target pace, so just ran easy to avoid making the hamstring any worse. Also walked 0.75 miles and did some afternoon strength work on the glutes and legs.
Just shy of 30 miles for the week. No real improvement with the hamstring, despite following a fairly strict regime of rehab exercises – heel slides, toe-elevated bridges, standing hamstring curls. Will continue with the same protocol next week.
Ladder Lacing – How to fix foot pain from wearing shoes tied too tight