Quote Originally Posted by Susan Otcenas View Post
Well, V, it's probably my own d@mn fault. You, smart girl that you are, ran 1.2 miles today.

Me? I ran 15 miles 3 days after my 600K. It was on my coach's training plan, yes, but it really was too much. I was cooked at 12 miles, and should have called for a ride. Instead, I sucked it up, and ran it. Now I'm paying the price.
Do a nice warmup (on the bike, perhaps) and stretch those hamstrings, calves, glutes, hips, quads! I have had on and off heel problems on my left foot that I'm still working on diminishing, and it's often that I need to stretch the backs of my lower calves from my arch to my calf more than anything else. You can get them from a good lunge (feel the stretch across your heel), then farther up by putting your toes on the edge of a step and letting your heels drop. You might be able to make 10k in a walk/run (do not heel strike!) or feel good enough for a cautious jog, but planning for a DNF is probably safest for your toesies.

I don't want to be an enabler () and you might already know what you need to do, but these stretches have made a world of difference for me when I have that nagging heel pain. I find that I have to go all the way up to my hip flexors, hamstrings, and quads, because they are so interconnected. Your body definitely would have preferred a few days of yoga to 15 miles on the feet Rolling them out after stretching sounds like a really good idea - and maybe some ice.

Most of all, hang in there! Your priorities are straight, you'll get a nice race simulation in and get a chance to get used to a swim that is not too far off the distance of the HIM swim in the scheme of things. And, a nice bike ride.

Hoping to go out and get my 45 minutes of running in here pretty soon, I have had quite a day. I won't get to go to the pool tonight, but I did get to go to my chiropractor earlier who oooh-ed and ahhh-ed about my body being in such good condition considering this last few weeks have been maximum training volume. I have never had such uneventful chiro visits. FiveFingers, I love you. I should get my Bikilas in the mail this week, I had to get the womens ones because they don't make mens in my size. I really really want to run barefoot inside of them and can't in my KSOs.