1/7 - 1/13

Another week of decent mileage, but held back on speed other than on Tuesday. Achilles didn’t bother me this week until Saturday. On Tuesday, I didn’t notice any problems doing toe raises on both or one foot at a time. On Saturday’s run, I could feel a very slight pain or irritation at times when running. It is not Achilles tendonosis yet since it doesn’t hurt when I pinch the tendon. There is no swelling or redness and no pain when not running. The main problem is lack of strength when pushing off with the right foot going up hills.

As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.

I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
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Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10

Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.

M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09

Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.

Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.

Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.

Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.

Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.

Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10

Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.

Running: 61.3 Mi - 9:36:33

Weights: 2 hr 7 min

YTD Running: 112.7

February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon