Recovery Time

Hard to believe that I just ran the 12 mile workout with several uphills and both of my Achilles are fine. Granted I awoke feeling like I was beat up by a two by four on my quads, calves and hamstrings BUT my Achilles felt nothing. I was happy to feel the run in those muscles which I know can recover whereas the tendons just don't bounce back that quickly. After a 10 day rest and running only 15 miles in the two weeks that I used to heal, I was expecting to feel sore after the 12 mile run. I know I worked it on the hills but I felt fine and needed to move and test whether I would be able to compete in the marathon or not. I felt confident that I was on the path to recovery and competition. I had neglected stretching my calves and had been concentrating mainly on my hamstrings. That was a huge oversight. I now know how to isolate the Achilles through stretches in my calves and the result of creating the space in my calves has enabled the Achilles to heal within that space. I started the run a little tentative feeling the sensations in my heels- but after warming up the first few miles- it went away- and I just had to open up the engine after sitting still for that many days. But oh was I sore the next day- I am used to running a little bit the next day- but it was tough just negotiating my 5 steps in my split level house. As I skipped the next day I felt good enough to run and again felt really strong- I ran 6 miles at sub 8 minute pace yesterday- and worked out the soreness. This morning I feel great and plan to run much slower and longer. I am heading out of town and returning Sunday so I will miss the long 20 mile run that is up on the board. I will be doing that on my own Monday - probably around the lake a few times -but not the entire 20 miles (I would feel like a mouse on a wheel), but I do like having the available water stops around Lake Merritt. I now have the course map on my wall at home to study where certain mile markers are and tailoring my workouts to mimic the uphills of the marathon by increasing my tempo on the flat runs at those specific miles (5-10). The new shoes that I am now wearing (Asics) give me extra support on my heels (as opposed to Nike Air's) and I think that is a turning point for me. They advise not to switch shoes this close to the marathon- but I have no choice, these are working for my recovery- but I am not liking the new blisters associated with new shoes. It was good to be back with the group last week and to be a part of the dedicated individuals training for the half or full marathon served up in about six weeks. Good luck to all the runners in next weeks first test of the first of two twenty mile runs. And to the road warriors out there seeking their first half and full marathons: Strong, smooth stride!