As I predicted in my last post, this week was a bit of a cutback, 61.5 miles, in the hopes of letting my irritated tendon rest. After some, ok a lot, of poking and prodding, I determined it was actually not my Achilles tendon that was sore, but the posterior tibial tendon, which runs down the back of the leg, continues behind the ankle bone, and down into the foot. The below photo is an excellent picture of where I am hurting.
Much to my disappointment, I decided to forgo my speed work outs this week and focus on easy, aerobic, runs. I even took a day off, my first since Christmas. My week of running consisted of:
Monday - easy 12 miles @ 8:15 pace
Tuesday - Off
Wednesday - 5.5 miles @ 8:46 pace. This was supposed to be 7 miles but the tendon said no, and I listened.
Thursday - easy 12 miles @ 8:18 pace
Friday - easy 7 miles @ 8:36 pace
Saturday - easy 18 miles @ 8:03 pace
Sunday - easy 7 miles @ 8:40 pace
I certainly did make any major deposits in the speed bank this week but hopefully did not make any withdrawals, either, with all of the easy miles I put in to preserve my fitness. My younger, less intelligent self would have pushed through the pain and likely ended up doing some real damage. Pulling back was hard because I was truly excited for the work outs my coach had planned for me this week, so Esther, if you are reading, please let me do those when I am 100%!
In addition to slowing down and reducing my mileage, I taped my ankle with KT Tape (special thanks to YouTube for that tutorial), wore my Pro Compression socks, and started doing some exercises with a Theraband, focusing on ankle inversion. Basically I'm doing all of the exercises in this article. I also have appointments for two therapies that were very effective in healing my Achilles tendinitis, dry needling and shockwave therapy. Did I mention not only are they effective, they are painful?
Enough about injuries. I'm not sure what this week will bring in terms of mileage and intensity, but I will do what it takes to run Boston happy and healthy. Lots of other exciting running related happenings to keep me smiling - I added another athlete to the growing list of runners I am coaching, and I have been named a Gazelle Sports Activator for 2017! Gazelle Sports is our local running store, and I am excited and honored to be their ambassador.
This morning I listened to a great podcast aimed primarily at women about getting faster and staying healthy into their 70's and beyond. It contained some really thought provoking discussions about the quality of runs vs. quantity, cross training, and taking rest days. I will recap later this week!