This week was 64 miles of running, 1000 yards of swimming and 18 "miles" of pool-running -- training log is here.
I went in to get my right ankle ultrasounded on Thursday. The good news is that my posterior tibial tendons (note the plural) seem to be in pretty good shape. They have good blood flow...I just have two where I should have one. The tendon tore down the middle, healed as two parallel tendons, and that's what I have now.
On the other hand, she could not find my right anterior talo-fibular ligament at all. She could find the ATF ligament for my left ankle, but not the right. I'm not sure what to make of that - I'm assuming that even if the ligament was torn completely she'd still be able to see the remnants, so... I guess I'll wait to hear from the doctor as to what to do next.
Outside of that, things went well. My fitness is coming back, which in my case seems to be less about aerobic fitness and more about being able to fire all the muscles in the right order - my loss of fitness seems to be neuromuscular, which is weird. But fortunately, that type of fitness is also the easiest to rebuild.
I have put together 3 solid weeks of training; hopefully this coming week will be a fourth. Then the week after I'll get PRP in my ankle (assuming that's still happening) and take some time off, which will also serve as a pull-back week.
Monday: 6.5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 12 miles, including a track workout of 400/800/1200/1200/800/400 and then 2x200. Splits were 97, 3:16, 4:56, 4:53, 3:12, 90, and then 42 and 42. Recoveries were around 3 minutes for most of the intervals except for 76 seconds after the first 400, 3:30 after the second 1200, and full recovery for the 200s. Followed with leg strengthwork, 500 yards recovery swimming, and streaming yoga. Foam rolling at night.
Wednesday: 12 miles very easy (9:25) with drills and 6 hill sprints, followed with streaming yoga. Foam rolling at night.
Thursday: 7 "miles" of pool-running and upper body weights/core in the morning; foam rolling at night.
Friday: 12 miles, including a tempo workout of 2x2 miles at 10 mile race effort with 5 minutes recovery between. Splits were 13:37 (6:49/6:48) and 13:16 (6:41/6:35). Followed with full recovery and then 6x30 seconds hard, 30 seconds off. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 12 miles very easy (9:19), plus 6 steep hill sprints and drills, and streaming yoga. Foam rolling in afternoon.
Sunday: 16 miles, structured as the first 5 miles averaging 9:05 pace, the next 5 averaging 7:59, the next 5 averaging 7:05, and then a mile cooldown. Followed with leg strengthwork and streaming yoga. Doubled back with 4.5 "miles" pool-running and foam rolling in afternoon.