I dialed back my spring training plan from a typical late phase race plan to an early phase base-building plan. I've decided to follow Hadd's method from the looooooooong LRC thread. Not sure at this point how high I'll get my mileage because 1) going forward, I will be running lots of slow singletrack, where it takes me 25 minutes longer to run 10 miles and 2) I'm afraid of doubles given the pain in my 2nd run of the day two days ago. Upper 50s should be easy enough but I'd like to see what I could do off of more mileage than that and I've never really been successful at consistently getting above high 50s.
The insertional achilles is frustrating to figure out. Some runs I never notice it, most I notice it in the first 1/2 mile and maybe the last bit if its a run > 1 hour. More perplexing is soreness* between runs. I ran 90 minutes Sunday on Falmouth singletrack and had zero soreness during or after. Monday was a rest day. Tuesday was an easy run at Twin Brook. Yesterday I ran 90 minutes on Falmouth singletrack and my foot was sore last night into this morning. Was it the rest day? Was it running 80m strides at Twin Brook (no sprints this week!).
*Soreness is level 1-2 on a 10 point scale, so the soreness is very, very, minor
Total Hours last week: 7:38
Total Miles last week: 53.1
M 27 min / 3.4 mi (77% HRmax) Brook Rd + 3 x 12s hill sprints
T 66 min / 7.8 mi (79% HRmax) TMR TNR @ TB, incl 4 x long sprints + 4 strides
W 67 min / 8.1 mi (76% HRmax) Falmouth road loop
R 74 min / 9.8 mi (81% HR max) Back Cove/East End Beach
F 62 min / 7 mi (72% HR max) Brook Rd
S 65 min / 7 mi (76% HR max) Pineland
S 96 min / 10 mi (76% HR max) East Branch/Community Park