Arch pain, rest, careful 8k loop & revenge LSD

After last week's 22k LSD, my right arch got "overworked" and was in pain which continued on to Monday. Monday nite, I was "ini tak boley jadi" and iced it. Wednesday was much2 better. Thursday no pain. So Thursday nite tried a "careful" run around the block.

Lap 1 ---- 4:09 ----- 4:09
Lap 2 ---- 3:56 ----- 8:04 1km
Lap 3 ---- 3:55 ---- 11:59
Lap 4 ---- 3:46 ---- 15:45 2km
Lap 5 ---- 3:46 ---- 19:31
Lap 6 ---- 3:46 ---- 23:17 3km
Lap 7 ---- 3:45 ---- 27:02
Lap 8 ---- 3:49 ---- 30:51 4km
Lap 9 ---- 3:41 ---- 34:32
Lap 10 --- 3:43 ---- 38:15 5km
Lap 11 --- 3:39 ---- 41:54
Lap 12 --- 3:44 ---- 45:38 6km
Lap 13 --- 3:40 ---- 49:18
Lap 14 --- 3:46 ---- 53:04 7km
Lap 15 --- 3:51 ---- 56:55
Lap 16 --- 3:43 ---- 60:38 8km

Conservatively, total distance should be around 8km
After the run, didn't wait, iced the right foot right away.
Next day was OK. Hooray!

And today (Sunday) wanted a revenge LSD, but cut the distance, just abot 13k+, e-Gate to Queensbay roundabout near Intel.

Started 630 am. No Galloway this time. It was a "one-stop" LSD, continuous except water break at 8km at the usual stop (Happy Mart Queensbay).

Here are the timings. The distances are approximate.

Outbound trip

IJM road to nowhere ------------- 7:16 7:16 ---> 1km
Under der Bridge ---------------- 7:55 15:11 --> 2km
Polis Marine apartment ---------- 7:53 23:04 --> 3km
d'Residence into the D-loop ----- 6:54 29:48 --> 4km
Bridge near Jerejak Jetty ------- 7:28 37:26 --> 5km
Queensbay corner ---------------- 7:12 44:38 --> 6km
Last roundabout (near Intel)----- 5:57 50:35 --> 6.5km

Return trip

Queensbay corner ---------------- 6:08 56:43 --> 7km
Bridge near Jerejak jetty ------- 9:47 1:06:30 --> 8km
D'Residence outta the D-loop ---- 7:02 1:13:32 --> 9km
Polis Marine apartment ---------- 7:07 1:20:39 --> 10km
Under der Bridge ---------------- 9:42 1:30:21 --> 11km
IJM Road to nowhere ------------- 5:45 1:36:06 --> 12km
e-Gate -------------------------- 6:44 1:42:50 --> 13km

All in all, legs felt strong. There were a few tingles in the right arch, but still ok. After the run, right heel was sore, must have been compensating.. Haha!

Post run wt 153.8#. Hmm, going nowhere fast.. haha!
..