He's Going the Distance. He's Going for Speed.

Long Run = FAIL

4 miles into my planned 14-miler, I mis-stepped onto a curb and twisted my right ankle.  I swore my head off, walked around (walked it off) for a couple of minutes, and then went back to my run.  I made it another 2.87 miles before I realized that I needed to stop.  While the injury itself is probably only a mild sprain, I was compensating in my gait and screwing up my knees in the process.  I sat on the side of the road for about 15 minutes gathering myself, then I walked the 2.34 miles home.

I am resting with my right foot elevated and iced.  I am also taking 800mg Ibuprofin every 4 hours (with food).

What I was able to accomplish:

• run 6.87 miles, 59:55.52, 8:43 pace
• walk 2.34 miles, approx. 40 mins

I'm trying my best not to get depressed at being injured and hoping this won't keep me sidelined for long.

Tempo Run (on treadmill):

1.0 mi w/u 7.5mph (8:00) 1% incline
2.5 mi Tempo 8.5mph (7:03) 1% incline
0.5 mi Tempo 8.5mph (7:03) 0% incline
1.0 mi c/d 7.5mph (8:00) 0% incline

No walking (pre- or post-). Kept the 1% incline through 2.5 miles of tempo and cooled down at 7.5/0% instead of 7.5/1%.  I can still feel the effects from the blood donation last week.

Speedwork, Intervals (treadmill):

2.0min w/up @ 7.5mph 0% incline
2.0min w/up @ 7.5mph 1% incline
2.0min w/up @ 7.5mph 2% incline
2.0min @8.5mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @9.0mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @9.2mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @9.4mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @9.6mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @9.8mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min @10.0mph sprint 0% incline
2.0min @7.5mph recovery 0% incline
2.0min c/down @ 7.5mph 1% incline
2.0min c/down @ 7.5mph 2% incline
2.0min c/down @ 7.5mph 0% incline

LSD ("Long, Slow Distance" for those of you in the NSA monitoring the internet):

13.7 miles  1:52:27  (8:12 pace - 7.3mph)  wore the MULE (Camelbak).