Back Track-

Going backwards with the heel. Yesterday I spent around three hours hauling rocks and working on the property. I guess the boots I was wearing aggravated the heel because it was stiff and sore last night. You can't work outside w/o boots out here! We are in Copperhead country!
Anyway, I doctored it with icing and rest and Aleve. Felt okay this morning but hills were not in the cards so I packed it off to the track. As usual a busy place. I finally got to meet one of the regulars I've noticed. Her name is Brenda. She asked me if I was a marathoner! I thought that was cool! I guess I look like one?!
My goal was to warm-up then test the waters...if the heel felt good then 6X400's if it wasn't ready I would just go easy.
It felt good after the 1.5 mile warm-up! So I launched into the workout:
6X400 @ 3K pace with a three min active recovery ( I jogged).
On the first one I noticed how my quads were very heavy. I really began doubting I could complete the prescribed workout. But I did...here are the splits-1:42, 1:49, 1:46, 1:47, 1:52, 1:50.
Not too bad considering the long run and the heel. Totals: 5.11/ 47:09/ 9:13's.
So ice, Aleve, and an easy recovery run tomorrow ought to get me ready for Fridays effort.
I think dealing with problems like this heel are just par for the course. They say making it to the start line of a marathon is a great accomplishment in itself. I have the tendency to push things and I must remember I am not a young man anymore!! That's hard! Peace!