M ? 4m after work + 25 pushups. Hot, still and insanely humid! 23.24 (5.51). Split a 2.35 ½ mile. Felt stiff, but the effort was easy. Confidence builder that I could run that pace, with the ½ split, with little perceived effort.

T ? 4m after work + 25 push ups. Humidity broke. 22.41(5.41). Split a 2.32 ½ mile. Felt terrific from the start so just tried to keep it up. Good run.

W ? 45min hill work. Did 9 x Hill with jog rest down. Felt good. Time the 2nd, 5th, 8th and 9th. They all got progressively faster from 1.24 -> 1.13. Tried to work on arm motion and relaxation. Wasn?t an all out effort?but was 30mins of good running.

R ? 1h country run?in on/off rain, hail. It was pretty cool out, and the footing was iffy in a number of stretches. Kept the pace pretty easy most of the run. Time one mile in about 6.50?so that?s about perfect pace for putting in the time. Abs a little tight?tried stretching them out after?felt a little better.

F ? 3m after work in 16.55, with a 2.35 ½ split. Hot hot hot!!!

S ? 1h country run - +100?. This heat is getting old, at least its not humid. Felt good running. Dropped it down ~6.20 for the way back.

S ? 1h run at WP. Thought it would be a cooler with the shade?was worse with the lack of wind. Anyway felt ok, never picked up to the pace much. Just put in the time.

Mon - AM 5 slow (7:36), PM 3 ez on elliptical
Tues - AM 5 slow (7:30), PM 4 ez on elliptical
Wed - AM 5 ez (7:17), PM 4 ez on elliptical
Thurs - 5 ez (7:05)
Fri - 7 light fartlek
Sat - 9.5 slow (7:31)
Sun - 8 light fartlek

Total: 44.5 running, 11 elliptical

I'm restarting my training once again. I've cancelled my October marathon, and now I'm targeting December. I'm very sore all the time, but I'm trying a new approach. Instead of taking time off when I'm struggling, I'm just continue forward and see if I just need to give my body time to adapt. I have nothing to lose, so I might as well just push forward through the pain. The alternative is surgery, with 2 years to come back to form. So there is no reason not to take a lot of risks now.

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I can't not post my highest mileage week ever, so I'm going back 2 weeks, because I was on vacation last week. Coming off 100 miles 3 weeks ago...

Mon 7/3 - 12.3 miles "easy" at 7:01 pace. Dehydrated from the start, so this was tougher than usual.
p.m. - biked 6.5 miles to and from an evening 5.5-miler at 6:47 pace.

Tues 7/4 - 6.7 miles of warm-up for 5k. Hot conditions, and a 2nd place in 16:18. splits of 5:17, 10:28. Felt pretty tired right from the start, and I was never in contention for the win (lost by :12). Had very little in terms of gears, although it's not surprising. The good news is I'm not sore in any way from all this running.
After getting home from the race, immediately headed out for another 8.4 miles at 7:07 avg.

Wed 7/5 - 5.8 on the treadmill at 6:51 avg.
p.m. - 12.7 at a 6:41 avg., feeling pretty good in the 2nd half.

Thur 7/6 - 10.5 on the treadmill easy, in 7:08 pace. Some small hills thrown in for variety.
Lunch - 7.1 at a quick 6:37 clip, feeling strong.
p.m. - 8.6 miles at a 6:58 average, naturally dropping the pace throughout the run.

Fri 7/7 - 13 miles at 6:53 average, w/ 1/2 splits of 46:30 and then 43:00.
Lunch - 6.4 miles easy at 7:05, taking it easy, but feeling decent.

Sat 7/8 - vacation has started and I managed to get in 8m in the dark at a 7:20 avg. after dinner.

Sun 7/9 - 11 miles w/ the legs feeling good (6:49) but the stomach was not.

Total: 119.1 miles and another 13 on the bike. Finished it feeling strong and injury-free. Now for an easy week with nothing scripted...

Mon - 12 at 6:15 pace. Feeling good from the start, and after a few miles in the 7:00 range, gradually worked it down to some sub-6 miles. Recall having a 5:52, 5:38, 5:38, 5:39, then easing up to around 6:00 for 2m, before having another 5:39 to finish.

Tue - slow 6m late at night (7:30).

Wed - quick 6m early w/ some :30 strides thrown in, w/ :30 rest (6:19).
p.m. - steady 5.1m on the treadmill in 35:00

Thur - day off. No real desire and a couple big meals.

Fri - moderate 12m at 6:30 pace, w/ most of the 2nd half down around 6:00 pace.

Sat - quick 4m w/ some 1/4 mile sprints added in.

Sun - 15.8, feeling TERRIBLE the last 4-5 miles due to heat, and dehydration. Actually walked the last 1/2 mile up a huge hill to get home. Never done that before.
p.m. - 5 miles feeling good (6:30) w/ no ill-effects from the a.m. deathmarch.

Total: 65.9 miles.

Rested and ready to get in a few more good weeks, even if it is hotter than **** right now.

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Nice week, Warrior.

Rest week for me, complicated by work issues to end up even lower than planned.

M - 10 easy 6:40 pace
T - 2 mile warmup then 8X800, hot/humid so time irrelevant (and embarassing). 11.5 total.
W - 10.5 easy 6:40 pace.
R - off/busy
F - planned off
Sa - 3 mile warmup, then "Love Your Liver 5K" as tempo in 16:40.
Su - 1 mile easy then 4 mile treadmill tempo 5:27 pace, 1 mile cd
Total for week: 45 miles

quote:<HR>Originally posted by RTCRUNR:
Are you still struggling with your achilles?<HR>

Yeah - it has hurt every run for the last 4 years, and a good percentage of the time even when I'm not running. It has mostly been my right achilles until recently, and now they have both gotten bad. I thought getting a stress fracture was bad, but that is a trivial injury compared to having a bad achilles or two. There are times my achilles hurt so bad I just want to curl up in the fetal position and cry.

The only way to fix the problem is surgery. But I would be off running for about 8 months, and it would be about 2 years until my achilles returned to full strength. I have literally the best doctor in the country (Stan James) and he feels as long as I can still train at some level, the surgery isn't worth it. I agree with that for now. At age 39, I want to take one more shot at running very fast, and run some big times as a masters runner soon, before I write of 2 years of running and take the risk of surgery.

I think my main issue recently is I got out the the routine that was best for managing my achilles. It is a fine line between training such that I have tolerable pain, vs. having the pain progress to the point I can't force my way through. I think my training is back in synch, and I'm just on the right side of the line.



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