How to train

[Raginglynx]

Felt heavy and out of energy today. Had switched to other shoes, but I don't believe it was that. I did some leg exercising earlier in the day, though.

Tue 5 July – Easy run in fuzhou

40:06 – 8.16 km – 4:55 min/km – 162 in avg hr

[TheEd]

Hi Christian, you have been off and then you had a good run when you came back .. instead of running every 2nd day to aid your return you have overloaded your system.

Please learn from the experience

TheEd

[Raginglynx]

Yes, and today I felt something in the achilles in the morning. It wasn't pain, but something..

Should I take one step back or just go on with 40 min every day and do self-treatment with ice and stretching?

Is it a good idea to start on the program now?

I wouldn't want to make this worse again..
I thought it was good after two weeks of nothing.

It wasn't pain, but more like a little feeling of stretch in the achilles..

rgds,
Christian

[Raginglynx]

Only ran half an hour today. Been stretching the calf muscles and achilles several times today. No pain. Only in the morning, like I wrote in my earlier post. Stretched before running and Immediately after. I also applied ice for 10 minutes after the running.

Any propositions?

rgds,
Christian

[TheEd]

C .. keep things easy for now .. run every 2nd day and hopefully with the extra day rest you are able to achieve some form of a rhythm before going onto a program again

hopefully after a week or two things get better

TheEd

[Raginglynx]

Did my run like we talked about today. No look at the watch, no run after pace, time or heart rate. Just run. Yesterday I didn't run - from now on it's every other day. I've done some strengthening exercises for the achilles and calf muscles which feels good. A lot of stretch, icing and elevation of it too..

Strange is, when I ran "relaxed" without looking I noticed afterwards that I had been running at a quite high pace. The only thing that was tough was the breathing - but it always is here in this climate.

Like every time I don't have any niggles during my run. It has just shown a little in the morning and sometimes when I walk up stairs during the day.

stretched and iced 2 times afterwards now, it's time to sleep. Tomorrow I'm going to Quanzhou where Marco Polo were..

Fri 8 July – Easy run in fuzhou

43:41 – 9.11 km – 4:48 min/km – 156 in avg hr

rgds,
Christian

[TheEd]

as long as you keep it relaxed and enjoy and then have something to build on after a week or two

enjoy weekend

TheEd

[Raginglynx]

Haven't been feeling any niggles this weekend. Am doing my best to keep them away when it comes to strengthening, icing and such.

Today's run felt good.

Sun 10 July – Easy run in fuzhou

46:23 – 9.47 km – 5:08 min/km – 166 in avg hr

rgds,
Christian

[TheEd]

nice to hear

onwards and forwards

TheEd

[Raginglynx]

At yesterdays run I had a few niggles. Not very apparent, but I still felt them. I did all my best not to focus to much on them, but I felt that I needed to slow down in the end.

It's all so strange. They seem to come all randomly. Sometimes I just stand still and don't move at all and there it is.. And when I walk around it doesn't. It doesn't seem to matter if I'm warmed up or not either..

It's not on the achilles, more somewhere at the joint, but I can never feel any pain when I search for it with my hands. Nowhere..
I'm all confused. If I didn't know better I would think it had something to do with nerves..

I've read around, and I seem to have insertional achilles tendonitis. However, I have no visible swelling or thickening - and, like I wrote above - I'm not tender to any touch, hard as soft. So it can't be that severe.. Only - it won't go away.

Tue 12 July – Easy run in fuzhou

41:04 – 8.12 km – 5:04 min/km – 150 in avg hr

rgds,
Christian