"Week 5", which is really week 3 :) (27M / 7 runs)

Sunday, January 31st
Normal pre/ post run.
5M "long" run on the treadmill. Set it to 8:41 pace and left it there. HR was still high (170's on last mile).

Monday, February 1st
Total rest day.

Tuesday, February 2nd
Normal pre/ post run.
4M with 200m on, 200m off for last 2M. 32:26 / 8:06 avg pace / 177 avg HR (WOW!). 8:41, 8:37, 15:07 for the last two miles. 200's on were 51, 48, 47, 46, 45, 44, 43, 42 (not intentional). 200's off were 65, 66, 69, 67, 68, 66, 66, 66. HR was in the 190's for the entire last mile (197 was the max).

Wednesday, February 3rd
Normal pre run.
1M in the neighborhood (mostly flat loop). 8:27 / 160 avg HR. I thought this was going to be a killer run. I felt amazing on the entire first mile. Over ten seconds fast than usual, and my HR was 5 bpm lower than it has been. Then, within two steps I went from feeling great to having sharp, strong pain in my left heel. Tried to keep going, but only managed two more steps before I stopped to try stretching it. No help... Couldn't walk (definitely couldn't run). I actually wasn't sure how I'd get back to the house because it hurt so bad every time I pushed off my forefoot. Thankfully I made it back and the sharp pains died off.

Thursday, February, 4th
3' jog + lunge matrix x 6 (no time for normal pre run).
4M on the track. 34:20 / 8:35 avg pace / 164 avg HR. 8:40, 8:40, 8:33, 8:27. Nice and relaxed. Heel hurt staring about 3.5 laps in, but never had the same sharp strong pains like yesterday morning. It was moderate enough to run through, but definitely there and noticeable.
3M on the grass track. Not exact; I just ran 11 loops on the grass track. Total of 25:55 running. Avg HR 161.

Friday, February 5th
Normal pre run.
4M in the neighborhood (flat loop). 34:05 / 8:32 avg pace / 161 avg HR. No splits... For got to turn auto lap back on.
Run thru drills + 4 x Truth strides.

Saturday, February 6th
3' jog + lunge matrix x 6 + leg swings. (time again)
6M on treadmill. Set to 8:41 again and left it there. Avg HR 165. Getting sick...
Nothing post run... Late for a conference.