I woke up Monday w/ a little tightness in my hamstrings, but other than that I felt OK. Coach decided to give me a very light session for Wednesday to aid in the post race recovery. The plan is to hit it very hard for a 10-day period starting on Saturday, then ease back some in preparation for the next race on June 18th.
Monday's shake out run in the trails went fine, but my calf/shin issues started to resurface during Tuesday's run. Today (Wednesday) I had an appointment w/ the CMT after the workout and she was able to loosen up the area once again. I've got an off day tomorrow, and an easy run on Friday ahead of what will probably be a killer session, so I hope the calf/shin is good to go by then.
As far as the wo was concerned - a few moderate paced 1000s w/ 2.5-min breaks after my mile w/u and 2x200m. The plan was to hit 3 x 1000m at about 3:25, but the calf started bothering me so I cut it to two reps (3:26, 3:22) No sense in taking the chance of making it worse - this wasn't a real workout anyway, really more of a recovery day than an actual workout.
At this point, I'm just hoping that the massage plus the ice, rolling, stretching, etc for a couple days allows me to hit these next few sessions as hard as they're drawn up. This next period of the training should be the most intense before we get into July where it will be more resting and racing, and I'd like to be able to put in my best effort to maximize the gains.
Tomorrow I'll put up a race analysis now that I've had a couple of days to assess what went well and what didn't. I'll also draw up the analysis of what it will take to get down to that 2-flat level. (although this is more of a 2010 goal)
Mon, 5/25: 30-minutes @ 6:54 pace
Tues, 5/26: AM Core, abs, stretching, rolling
PM 28-minutes @ 6:39 pace (picked it up a little due to the Wed session being so light) **right calf/shin started to flare up again
Wed, 5/27: 2 x 1000m (supposed to be 3, cut it short due to calf) 3:26, 3:22
PM: Appointment w/ CMT - a lot of time on calf/shin.