I had my long run on the schedule today. Unlike the run two weeks ago where I covered 11-miles with an average pace of 6:58, this time I was intent on not going out too hard. I've got a tough couple of weeks ahead of me and it makes no sense to take too much out of the tank on a run like this.
The run was only 10-miles this week (it is the down week after all) and I appropriately kept it in check finishing w/ an average pace of 7:11.
A bit of a negative - we had a cool breeze for most of the day, and about 6-miles into the run my left quad started to feel stiff. The quad had been a little tight off and on for the past 2-weeks, but today it felt worse than usual. Ice and ibuprofen afterwards and thankfully I have an appointment w/ the massage therapist tomorrow. She'll probably dig into it to see what's going on there. I've had problems w/ this quad before, but usually it just outright pulls if I'm not careful during aggressive speed work. This stiffness is not the typical M.O., however I have to believe being in a weakened state, I'm probably more prone to the pull/strain than usual. Tomorrow's my weekly off day so I'm hoping the massage plus the rest plus ibuprofen and ice will do the trick.
On the bright side, the knee and achilles appear to be back to 100%. Apparently I've got rotating minor flare ups - one goes away, another takes its place. If I'm overly sore due to the massage being on the "aggressive" side, I may push the Threshold work out a day to Thursday, which in turn will push the hills out from Friday to Saturday thus forcing me to cut back on the long Sunday run - but I'll cross that bridge if/when I get there.
Sun, 11/2: 10-miles @ 7:11 pace HR-153