M: 2M
1/5/1/5/1/10 - I woke up super early on accident so I ran a little. Felt good, but I didn't want to risk anything so I just jogged slow. I'm always stiff in the morning.
890v2: 171M
T: 3M
1/3/1/5/1/20
890v3: 360M
W - Th: OFF
F: 4M
1M/5 - 8:50
1M/5 - 8:03
2M - 7:56, 8:09
890v2: 175M
S: OFF
Su: 2M
0.50M walk/jog to warm up, 8:49, 8:36
MT110: 104M
Week: 11M
Still a little stiff but there's nothing I would call pain. Between this and fishing I am understanding "patience" in a whole new way.
I tried the compression at night but it was pretty uncomfortable.
Is the achilles stiffness closer to the heel or the bottom of the calf muscle? If you press on the stiff spot kind of hard and point your toes as far as you can (like a ballerina), does the pain become more noticeable...and lesson if you flex the foot up in the opposite direction?
ReplyDeleteUse your best judgement on the compression. Ive read that it can be good or bad with different products. The compression is good, but you don't want to restrict blood flow (like if elastic at top is too tight). I think it might be best to go uncompressed while running, and maybe compress at night before sleeping. Some people sleep with the covers off their toes so that the toes can point up at night rather than fold down...I believe this is in keeping with the walking boot recovery.
If the stiffness isn't getting any worse, maybe you can try to increase the mileage a bit this week. Just be observant, and scale back or walk if it feels like its getting stiffer or more painful.
The tightness is just above the heel. The pain is the opposite of what you describe. The pain lessens when I point my toes and increases when I lift them towards my knee. That is why I was using the PF splint. It felt like my Achilles was healing short.
ReplyDeleteMaybe I was wrapping incorrectly. The wrap hurt on the outside of my foot from the wrap around my arch. I could probably get away with only wrapping my ankle and not go around my arch.
The stiffness is always a little bit better after every run and is bothersome when I'm inactive. It feels better after running or walking a lot when I'm fishing. It feel the worst right when I wake up or sit a lot at work.
I will run more this week and back off during my runs as needed.
Ok, that makes sense.
ReplyDeleteI have had a lot of lower leg pains over the years (calf, pf, achilles, pt, soleus, etc.) I found that once I get over 55mpw those lower leg pains just go away. I don't know if its the higher mileage that fatigues the lower muscles and forces you to engage the bigger upper leg muscles more, having to run more doubles, or some combination of the two...but I have noticed during my taper (<55mpw when things should be easier) I am starting to feel more stress returning to the lower legs. Check out this discussion http://www.letsrun.com/forum/flat_read.php?thread=4519027 and pay attention to the posts by jaguar1. She seems to have done quite a bit of work with the effects of training frequency.
You might find adding doubles and slowly increasing overall mileage beneficial.
Got it. I'll read the thread tomorrow. My run today (Tuesday) went well. Faster than I expected and pain free.
ReplyDeleteAs always, thank you for everything.