On Thursday during the 1 mile warm down post-MP tempo I felt a sore spot on the bottom of my right foot develop.
After the run it was a bit sore right on the forward edge of my heel on the bottom of my foot. I iced it of course and I knew that I strained my PF...that's a first for me. I do have very high arches that are pretty rigid..so I'm a candidate for PF, but this is the first time it's happened and the first real injury in a long time.
I noted that my previous little injury flirtation a few weeks ago was also on the day of my tempo run. That comes after a rest day but the day before that is speedwork.. it's actually a pretty tough day..I'm always surprised how much effort holding pace takes.
Being conservative..I didn't run on Friday, I did some tough spinning and strength training. On Saturday my foot felt pretty good so I did an easy 5-ish and survived that.
Sunday morning my foot felt pretty good....stiff when I first got up for half a minute but then ok....so decided to do 9.2 at my high range easy pace. .this went well until about mile 7 where I started to feel my foot more and more. Alas, my foot was quite sore after running, more icing done which helped. I bought some rubber heel lifts to reduce the stress on the bottom of the foot near the spot and they help too.
I think I will have to cross train for a few days and let things heal up a bit and then see how things go.
Such is training! If you don't push yourself, how do you know what you can do? I'm not too bummed out or anything like that. I know I'll heal up ......I've been riding the hairy edge of the heaviest training I've ever done so I knew it could happen.
In retrospect I need to be much more careful on the days of the SOS runs: I should not be running only in the Kinvaras despite my love for them. I note that this pair has about 280 miles on them. A new pair is quite noticeably better when they get up that far.
Probably should have switched to a new pair earlier, at least for SOS runs......I will be switching more padded shoes into the rotation too. And/or I may do my SOS runs on the local (rubber) track to reduce the stress.
I still feel that since I have three marathons lined up I should be able to salvage a good race out of at least the last one...as long as I don't my make injury worse. We'll see.