Road to Barcelona Marathon: Ali edition Week 8

Week 8: Progress, Pain, and Problem-Solving

This week, Ali was back to three runs as we continued to balance training with injury management. The focus remained on building endurance while keeping a close eye on his heel pain and overall recovery.

Training Recap:

• One-hour run – A mix of running and walking, with just five minutes of walking spread throughout the session.
• 20-minute run – Heel pain flared up again, so he cut the run short. Ali suspects his new Adidas running shoes might be contributing to the issue.
• 12K long run – A solid effort with a 5K run followed by structured 2-minute walk breaks. A brief knee pain appeared but quickly disappeared, leaving no lasting concern.
• Cross-training day – 20 minutes on the elliptical plus a leg-focused gym session.

Injury Management & Adjustments:

Ali has started experimenting with new insoles to see if they help with his heel pain. While insoles can sometimes provide short-term relief, I have mixed feelings about arch-supporting ones, as they can weaken the natural structure of the foot over time. However, every runner is different, and we’re keeping an open mind while monitoring how they affect him.

We also discussed the option of visiting a physiotherapist to get a professional assessment. In the meantime, Ali is using a massage ball to alleviate tension in his foot and improve mobility.

Key Takeaways:

• Listen to your body. Stopping the 20-minute run due to pain was a smart call—we want to prevent further issues rather than push through and make things worse.
• Shoes matter. The right footwear can make or break a training cycle. We’ll evaluate whether Ali’s new shoes are truly the problem or if the issue lies elsewhere.
• Progress is happening! Despite the setbacks, Ali is running again and feeling motivated. That’s a huge win as we get closer to race day.

Moving forward, our focus remains on keeping his cardio strong through a mix of swimming, elliptical work, and structured runs while carefully monitoring his heel pain.

Stay tuned for next week’s update as we continue to adapt and push forward in the final week!