Monday, January 2, 2012

Achilles Tendonitis

 – OUCH!

 I have been running regularly for the last 4 years. As mentioned previously I run for my health primarily, but do enjoy my large collection of t-shirts that commemorate my training and race efforts which by no means are as fancy as the winner’s medal or purse but for me these are what keep me going.

When I began this blog I admitted that this was a new experience as was the training plan that I was beginning—running for me was not new although the training plan has had me doing new types of running which brings me to the point, tendonitis.

I have it. The problem began to affect my right Achilles tendon at the end of my 12 mile long run in week one of this training plan.

Based on the area of tenderness I believe that the track training was causative, not to mention that the tendons and ligaments in this 39.5 year old body are not as resilient as they once were. Those two things, the change in training habits and age are probably the most common causes of this problem.

>>  If you experience pain in the Achilles tendon while running or jumping especially while pushing off then it is best to begin a period of rest while recognizing that the injury will heal if given proper care. Time is the staple for healing this type of injury. Use ice and some type of compression support on the ankle. Taking a few days now will get you back on your feet before you know it.

I have taken the last 10 days off from running, used ice for the inflammation, avoided anti-inflammatory medications, and I am using an ankle brace to provide support of injured area during routine activities.

This morning I went for a 2 mile walk with my wife at her pace.

No pain.

Plan: Low and slow. I will keep the mileage low for the next 4-5 days while slowly getting back to my training schedule; respond to discomfort at time of occurrence by backing off.

Continue with night splint and ankle support.

Maintain flexibility with daily stretching exercises.

Hydrate and continue eating appropriate to my training needs.

Good luck with your training. Here’s to an injury free New Year.

Check out this link for additional information from the folks at Kinetic Revolution--

Sunday, December 18, 2011

Training Plan for WEEK 2

Total mileage for the week = 30.

Monday= 5 easy miles @ 10:30 pace.

Tuesday= REST/Xtrain.

Wednesday= TEMPO RUN, 6 miles- Warm-up 1 mile, 4 Mi @ 9:00; Cool 1 mile.
Thursday= 5 easy miles @ 10:30 pace.

Friday= REST.

Saturday= LSD (LONG SLOW DISTANCE), 14 miles @ 10:30 pace.


Saturday, December 17, 2011


This week was all about finding and applying this easy principle. In the past I have frequently struggled with the inability to start out at a running pace that would be sustainable or comfortable—one that makes since for my current level of training-- for the distance of the event or training run.
ECU Patriot Run 8k-- October 2010.

Like many of you; at the sound of the starting pistol, I go out hard, same for training runs, even after 4 years. In doing so, running became more of a chore than a simple habit to stay healthy.

So, when talking with Derek about developing my current training plan I new that I would have to focus on finding that comfort zone in my training and staying there. All week I ran the mile that I was in, regardless of how good I felt, I kept the pace at the prescribed time for the day.  

Running has, once again, taught me something about myself and the life I live-- that is that patience is a valuable characteristic that must be practiced in life and on the run. Distance running trains the mind and soul as much as it develops and strengthens the muscles of the legs, back and abdomen.

Through the application of this simple principle, the joy of running has returned and I am now looking forward to next week with great anticipation.

Sunday, December 11, 2011

Training Plan for WEEK 1

Total mileage for the week = 26.
Monday= 4 easy miles @ 10:30 pace.
Tuesday= REST/Xtrain.
Wednesday= SPEEDWORK 6 miles with one mile warmup then 3X1600 meters @ 8:28 pace.
                     1 mile cool down.
Thursday= 4 easy miles @ 10:30 pace.
Friday= REST.
Saturday= LSD (LONG SLOW DISTANCE), 12 miles @ 10:30 pace.
Sunday= REST/Xtrain.

I am not starting out on this venture cold, meaning that I am not fresh off the couch and planning to begin with week one @ 26 miles.
If you are coming from the couch and are interested in training plans, then I would encourage you to check out the following couch to 5k nine week training plan.
My training runs during the first few weeks will usually be morning runs, out the door by 5:30am, earlier as the distance increases.
DO you have good supportive shoes? Get to a professional shoe fitting if you plan to do this running thing long term. Once you are fitted consider getting your shoes from ROAD RUNNER SPORTS. >>The great thing about this company is that you often times get free shipping AND after paying $2 or so for VIP Benefits.... wait for it....
YES 90 days and if you decide on day 88 that the shoes are not for you then SEND THEM BACK!! Most of us will not need 88 days to decide but I find it a great benefit to be able to run outdoors for a few days to determine the fit over a 10 minute walk inside a store.
HYDRATE- HYDRATE- HYDRATE-- even in cold weather you have to drink water or your favorite sport drink.

Here we go...

Finish line bananas ROCK!!
Like many of you, I am excited that the weather has finally turned cool, allowing for increased miles and improved quality of my workouts.
I am training, once again, for the SHAMROCK MARATHON that will take place in approx 14 weeks. SO, this is the begining of this blog and this training season. With that I hope to gather a few friends that will help me to stay focused on this journey. In the mean time I will spend a few minutes each day keeping a diary of my training. Hopefully, by doing so, I will be able to get one or two others to feel the urge to get moving-- taking daily walks, begining their own training program for a 5 or 10k; or at least thinking about their own health and how day to day decisions impact how they will feel.... in this case 14 weeks from MONDAY, DECEMBER 12th 2011--- DAY 1 of this journey.