Last week I suddenly developed pain in the Achilles tendon of my right foot. I have no idea what caused it; perhaps it was because my running form was a little funny during this eight-mile run through the thunderstorms last Thursday, or perhaps it was a case of TMTS (too much too soon). Before I even started my six-mile recovery run last Friday, I felt some pain in the Achilles tendon of my right foot. The beginning of the run was fine, but about a mile in, I started to experience some flare-ups that would go away but return. I managed to get through the run, but I could definitely feel my Achilles tendon acting up for the rest of the day. Trying to write the alphabet with my right foot was uncomfortable, and I would feel like the Achilles tendon was pulling every time I sat down.
I decided to forego the workouts scheduled for the upcoming weekend, including an eight-mile run for Saturday and a 16-mile long run for Sunday, thinking that I would recover faster if I took the time off and let the tendon get better rather than trying to run through the pain. Fortunately, whatever this injury was seemed to clear up very quickly; I had no flare-ups that Saturday or Sunday, so I decided to go on a very easy five-mile run on Monday to see if I was indeed better.
I successfully completed five miles on Monday, although at almost 9:00/mile pace, with no discomfort during or after the run. Thus, I decided to try to see if I could increase the distance without my Achilles tendon acting up. On Tuesday I ran 7.6 miles at 7:55/mile pace, and I still did not encounter problems. On Thursday I ran 8.3 miles at a similar pace without any problems also. For Friday, I did a six-mile recovery run, for Saturday, I did an 8.5-mile easy run at around 8:00/mile pace, and today (Sunday), I did a 15.2-mile long run starting at around 8:50/mile pace and working my way down to 7:40/mile pace by the end. I still did not have any flare-ups during these runs, although my legs were quite tired.
I don't know how I will feel tomorrow morning, but considering the only soreness that I am feeling right now is the "I ran 51 miles last week for the first time in months" variety, I think it is quite safe to assume that whatever I had is gone. I will have to adjust my training plan because of the weekend off from running last week, but I will still be able to hit the mileage that I originally wanted to hit for this training cycle. Also, I am grateful that this injury happened early in the cycle rather than late.
I decided to forego the workouts scheduled for the upcoming weekend, including an eight-mile run for Saturday and a 16-mile long run for Sunday, thinking that I would recover faster if I took the time off and let the tendon get better rather than trying to run through the pain. Fortunately, whatever this injury was seemed to clear up very quickly; I had no flare-ups that Saturday or Sunday, so I decided to go on a very easy five-mile run on Monday to see if I was indeed better.
I successfully completed five miles on Monday, although at almost 9:00/mile pace, with no discomfort during or after the run. Thus, I decided to try to see if I could increase the distance without my Achilles tendon acting up. On Tuesday I ran 7.6 miles at 7:55/mile pace, and I still did not encounter problems. On Thursday I ran 8.3 miles at a similar pace without any problems also. For Friday, I did a six-mile recovery run, for Saturday, I did an 8.5-mile easy run at around 8:00/mile pace, and today (Sunday), I did a 15.2-mile long run starting at around 8:50/mile pace and working my way down to 7:40/mile pace by the end. I still did not have any flare-ups during these runs, although my legs were quite tired.
I don't know how I will feel tomorrow morning, but considering the only soreness that I am feeling right now is the "I ran 51 miles last week for the first time in months" variety, I think it is quite safe to assume that whatever I had is gone. I will have to adjust my training plan because of the weekend off from running last week, but I will still be able to hit the mileage that I originally wanted to hit for this training cycle. Also, I am grateful that this injury happened early in the cycle rather than late.
Week 7: July 21-27, 2014 (55 miles)
Monday: 6 miles recoveryTuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 10 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 16 mile long run
Week 8: July 28-August 3, 2014 (59 miles)
Monday: 6 miles recovery
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 10 mile mini-long run
Friday: 6 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 9: August 4-10, 2014 (49 miles)
Monday: OFF
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 14 mile long run
Week 10: August 11-17, 2014 (62 miles)
Monday: 6 miles recovery
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 11: August 18-24, 2014 (65 miles)
Monday: 8 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 21 mile long run
Week 12: August 25-31, 2014 (65 miles)
Monday: 6 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 13: September 1-7, 2014 (68 miles)
Monday: 8 miles recovery
Tuesday: 12 miles with 9 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 21 mile long run
Week 14: September 8-14, 2014 (63 miles)
Monday: 6 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 16 mile long run
Week 15: September 15-21, 2014 (37.1 miles -- tune-up race week)
Monday: 5 miles recovery
Tuesday: 7 miles with 4 miles at tempo pace
Wednesday: OFF
Thursday: 7 mile easy run
Friday: 5 miles recovery
Saturday: OFF
Sunday: Philadelphia Rock and Roll Half-Marathon
Week 16: September 22-28, 2014 (48 miles)
Monday: OFF
Tuesday: 6 miles recovery
Wednesday: 5 miles easy
Thursday: 8 mile mini-long run
Friday: 5 miles recovery
Saturday: 8 miles easy
Sunday: 16 mile long run with 12 at marathon pace
Week 17: September 29-October 5, 2014 (34 miles)
Monday: OFF
Tuesday: 6 miles at marathon pace
Wednesday: OFF
Thursday: 6 miles at marathon pace
Friday: 4 miles recovery
Saturday: 6 miles easy
Sunday: 12 mile long run
Week 19: October 6-12, 2014 (Race week)
Monday: OFF
Tuesday: 4 miles at marathon pace
Wednesday: OFF
Thursday: 3 miles easy
Friday: 3 miles easy
Saturday: OFF
Sunday: Chicago Marathon
Monday: 6 miles recovery
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 10 mile mini-long run
Friday: 6 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 9: August 4-10, 2014 (49 miles)
Monday: OFF
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 14 mile long run
Week 10: August 11-17, 2014 (62 miles)
Monday: 6 miles recovery
Tuesday: 9 miles with 6 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 11: August 18-24, 2014 (65 miles)
Monday: 8 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 12 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 21 mile long run
Week 12: August 25-31, 2014 (65 miles)
Monday: 6 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 18 mile long run
Week 13: September 1-7, 2014 (68 miles)
Monday: 8 miles recovery
Tuesday: 12 miles with 9 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 6 miles recovery
Saturday: 8 miles easy
Sunday: 21 mile long run
Week 14: September 8-14, 2014 (63 miles)
Monday: 6 miles recovery
Tuesday: 10 miles with 7 miles at tempo pace
Wednesday: OFF
Thursday: 14 mile mini-long run
Friday: 7 miles recovery
Saturday: 10 miles easy
Sunday: 16 mile long run
Week 15: September 15-21, 2014 (37.1 miles -- tune-up race week)
Monday: 5 miles recovery
Tuesday: 7 miles with 4 miles at tempo pace
Wednesday: OFF
Thursday: 7 mile easy run
Friday: 5 miles recovery
Saturday: OFF
Sunday: Philadelphia Rock and Roll Half-Marathon
Week 16: September 22-28, 2014 (48 miles)
Monday: OFF
Tuesday: 6 miles recovery
Wednesday: 5 miles easy
Thursday: 8 mile mini-long run
Friday: 5 miles recovery
Saturday: 8 miles easy
Sunday: 16 mile long run with 12 at marathon pace
Week 17: September 29-October 5, 2014 (34 miles)
Monday: OFF
Tuesday: 6 miles at marathon pace
Wednesday: OFF
Thursday: 6 miles at marathon pace
Friday: 4 miles recovery
Saturday: 6 miles easy
Sunday: 12 mile long run
Week 19: October 6-12, 2014 (Race week)
Monday: OFF
Tuesday: 4 miles at marathon pace
Wednesday: OFF
Thursday: 3 miles easy
Friday: 3 miles easy
Saturday: OFF
Sunday: Chicago Marathon
