Friday: 7 miles
Saturday/Sunday: off
Bad end to my week. My foot is now the main problem-I ran 3 miles today and was limping afterwards. My plan for recovery is getting new shoes (tomorrow) and not running for a full week. During that time I will swim/aquarun/cycle on a daily basis. The next week I plan on hitting 30ish easy miles, then hopefully I can resume training in full.
Don't sweat the setback. Keep up the cross training. Setbacks happen to every runner. Don't give up!
get ankle weights and do quad strengthening exercises for the knee. even just doing the calf extensions on a weight machine, starting with light weights, might be enough to fix your knee. about the foot, depends on the problem.
So I don't really remember where I left off on here, but I took 3 weeks off from running with only swimming and biking. I ran 18 miles my first week back and this last week I ran 30 miles. Just to see how my fitness was, I ran 2 miles in 6:11 and 5:40 one night. It was pretty easy. With essentially 9 weeks to complete my original goal of 9:40 for the 3200, I am thinking about reassessing/changing my goal to sometime later in the season based on my foot injury setback. I have a 5k in 2 weeks that will give me a good measure of where I am fitness wise (I ran the same one last year in like 18:50) so after that I will know for sure if I want to try to start pushing speed stuff for the original goal, or if I should go back more into base for a late season goal.