Achilles. Heat. Boston.

I have multiple topics to cover in this blog. First, my Achilles Tendinopathy has flared up in both feet. Second, I have ramped up my training in the heat. Third, I'm going to comment on the Boston Marathon letting additional qualifiers in. 

Achilles
My insertional achilles tendonitis (or tendinopathy, more correctly) flared up at the end of last week due to repeated treadmill runs. I have been battling Achilles tenderness and stiffness off and on since 2017. It goes away completely when I take a break from running (like with my recent 8-week lay off), but comes right back the moment I resume training. I try to stay on top of my rehab exercises--eccentric weighted heel drops--but I admittedly have not been doing them every single day.

For whatever reason (lack of variation, change of gait, amount of impact), my Achilles tendons do not like the treadmill. Last week it was abnormally warm and humid so I ran on the treadmill Wednesday, Thursday, and Friday. And then on Saturday I did my long run outdoors, which is never really Achilles-friendly!

The good thing about insertional Achilles tendinopathy is that you aren't at risk for rupturing the tendon when you run. And it doesn't hurt that much while running. What sucks about it is that it's very difficult to cure 100%, and walking can be painful, particularly barefoot around the house. 

I went to my doctor on Tuesday for a follow up on my groin injury, and while I was there, we talked about my Achilles issues. He did an ultrasound and we could see where there was irritation and small little holes in the tendons. He recommended I have a procedure done called ultrasound-guided tendon scraping. I am having this done in a few weeks. He will go into both Achilles tendons with a needle, using an ultrasound, and create space in between blood vessels that are rubbing together and creating friction. (This might not be a 100% accurate description, but it's how I remember him describing it.) The recovery is only a few days and then I can start running again. He says he does this procedure frequently and if my symptoms are caused by what is seen on the ultrasound, it will provide immediate relief. 

Of course the only way to really recover is 8-12 weeks of the PT exercises every day, twice a day. I am committed to doing them, but they sure are time consuming and boring. My physical therapist theorizes that because my glutes still don't always fire, I'm pushing off with my calf, creating tension in the soleus, resulting in the irritation of the tendon at the insertion point. He dry needled my glutes on Friday and also gave me a painful calf massage. Later that day I was walking around without pain, so it definitely worked.

My plan is to continue training on it (since it's not at risk for rupture), do the PT exercises, go to PT weekly to get needling and massage, and have the procedure in mid-September. 

Training in the Humidity
Because the treadmill had caused such a flare up, I did not use the treadmill at all this week. I would have liked to because we had dew points at 72-73 each morning and the air was incredibly thick. My solution was to run extremely slowly (except for the one track workout) and drink loads of water + electrolytes throughout the day. 

Compression socks support the Achilles

I was able to knock out 49 miles this week with most of them being slower than a 9:00 pace. But in this weather, it's all about effort, time on my feet, and not over-exerting myself. We won't see the heat and humidity drop until Thursday, so unfortunately I'll have to do another speed workout in the heat on Monday. If my Achilles are feeling okay, I might resort to the treadmill Tuesday or Wednesday. 

Last weekend, I knocked out 14 miles at an average pace of 9:00. Yesterday, I ran 14 miles at an average pace of 8:59. Both were progression runs starting in the 10's and ending in the low 8's. It's always good to NOT bonk in the heat and still have a little more to give in that final mile. The Richmond Marathon is on November 13, so my long runs will start getting longer very soon. I'm also running a half marathon on October 3. At this point I really don't think I will be in half marathon shape, but a decent amount of fitness can be built over 5 weeks. (Well - 4 weeks excluding the taper week leading up to the race). 

It's actually hard to know what kind of shape I'm in with all of my runs being in such crazy humidity and I am just trying to survive them. But I have only done one lactate threshold workout since returning from injury + the two 5Ks. Why? Because my coach and I prioritized coming back safely rather than pushing me into tempo runs right away. It was the right approach but unfortunately doesn't bode well for my confidence at least as of today!

The Boston Marathon
Recently, the Boston Marathon allowed all qualifiers who were registered for the virtual race to run the live race. This decision definitely ruffled some feathers among those who had qualified, missed the cutoff, but did not register for the virtual race. For example, if someone qualified with a cushion of 2 minutes and registered for the virtual, they were invited to run the live race. But if someone qualified with a cushion of 5 minutes but did not register for the virtual, they were not invited. 

First of all, I am skeptical that the race will actually happen. We are already seeing marathons being cancelled and Massachusetts is one of the more risk-averse states. But regardless if the live race happens or not, my thoughts are as follows.

The Boston Athletic Association (B.A.A.) can do whatever they want. It's their race, and they aren't obligated to be fair. I do believe they try to be as fair as possible, but there are many other factors that come into play. We, as runners, don't have visibility into their decision making process so it's impossible to know exactly what they were dealing with. They are already having to deal with towns like Brookline threatening to deny them a permit if they don't meet certain demands. 

Is it entirely fair that someone with a 2:00 buffer gets to run the live race and someone with a 5:00 does

Boston Marathon 2016

not? Maybe, maybe not. Maybe it is fair because the person with the 2:00 buffer committed to Boston. They paid for the virtual race. They said "I will run Boston no matter what, even if it's virtual!". There is a lot to be said for that level of commitment to the spirit of the Boston Marathon. And they did, in fact, qualify for the race. This doesn't follow the traditional method of "fastest first" - but that doesn't mean it's not a viable method for selecting race entrants. 

What most likely happened is that the Boston Marathon had some spots open up, and that number of spots was similar to the number of virtual entrants, so boom- it was logistically easy. And they even offered up spots to those who missed the cutoff by 20 seconds or less. And imagine how happy those virtual runners must be! The B.A.A. didn't have to release any extra slots. But they did, and now more people get to run it, which holistically is a good thing.

I feel badly for the 2020 entrants who didn't get into 2021 and don't have a qualifying time for 2022. That sucks, especially if it will be difficult for them to ever qualify in the future. I do believe that the majority of the qualifiers WILL be able to qualify again, it just requires more hard work and more patience. 

Life isn't always fair. We can't expect the B.A.A. to always do the most fair thing. All we can do is train our hardest and try our best. 

Running Shoe Review + Sports Bras: adidas and Brooks

I recently had the opportunity to add four new running shoes to my rotation. RoadRunner Sports has been gifting me a new pair of shoes each month in exchange for sharing them with my Instagram followers. They did not ask me to formally review these shoes on my blog, but I enjoy reviewing shoes, so I am going to do that anyway.

RoadRunner sports also sent me two new sports bras. I will review those at the end for the pure love of reviewing gear! I will be reviewing:

• The adidas Adizero Adios 5
• The adidas Ultra Boost 20
• The Brooks Glycerin 18
• The Brooks Ghost 12
• The Brooks Dare Crossback bra
• The Brooks Dare Scoopback bra

These are all neutral shoes. I chose adidas and Brooks shoes from RoadRunner sports because even though I had never worn these particular models, these brands work for me based on fit and heel drop. For example, I would never try a Hoka or a Saucony shoe because they don't make shoes with a heel drop higher than 8mm. I need a drop of 10-12mm due to my history with achilles tendonitis. Asics and New Balance shoes tend to be too wide for me. 

Adidas Adizero Adios 5 Review

• Current mileage: 28.5
• Number of runs: 3
• Sizing: Runs 1/2 size large compared to Brooks and Mizuno.
• Biggest benefit: light and fast
• Biggest drawback: feet hurt after 8 miles of racing
• Current Price: $139.95 ($125.96 for VIP members)
• Link at RoadRunner Sports

Of the four shoes I am reviewing, this is the only shoe that would be used for speed work or racing. This shoe is lightweight and responsive. It has a good amount of energy return, and it used to be what many of the elites wore for marathons until the rise of the Nike Vaporfly. 

adidas Adizero Adios 5

Previously, I had worn the Adios 3 and 4, so I was excited to get my feet inside the new model. According to the website, this new model is "now even lighter with a full-length Celermesh upper inspired by sprint spikes." However, when I weighed the shoe on a kitchen scale it was slightly heavier than a brand new pair of the adios 4. Both shoes were the same size. The color options are kind of boring: you can choose from black or grey. I love black with white stripes (for obvious reasons) but it would be nice to have a more colorful option.

I wore this shoe for a 10K race and the Virtual Cherry Blossom 10-miler last weekend. The shoe performed really well during the the 10K, but I didn't like it for the 10-miler. The bottoms of my feet began to hurt at mile 8. To contrast, I wore the Adios 4 for the One City Half Marathon and my feet felt awesome the entire time.

Ultimately, I prefer the previous model of this shoe (version 4). That said, I still do like the Adios 5 because it's a lightweight, fast shoe that fits me well. I will continue to wear it for speed work, but probably on days where the total run is less than 10 miles.

Adidas Ultra Boost 20 Review

• Current mileage: 31.2
• Number of runs: 4
• Sizing: Runs 1/2 size large compared to Brooks and Mizuno.
• Biggest benefit: plush comfort
• Biggest drawback: heavy and bulky
• Current Price: $143.95 ($129.56 for VIP members)
• Link at RoadRunner Sports

The adidas Ultra Boost was a new shoe for me. I had not worn any of the previous models and I didn't know what to expect. I know that this shoe has a reputation for being a premium model, as the

adidas Ultra Boost 20

price when it first came out was $180. It also seems that this shoe has a cult-like following. Based on the reaction I got on my Instagram, there were some die-hard Ultra Boost fans. 

The minute I put this shoe on I noticed that it was super luxe and cushioned. Walking around felt amazing. It took a little time to get used to running in the shoe, though. It's bulky and heavy and even though I sized down by half a size, it still felt a little big on me. But the more I ran in it, the more I liked it. I think it's the perfect shoe for recovery runs because it forces you to go slowly. At least, that's how I feel in it. I've found that I really enjoy wearing the shoe because the ride is so plush and smooth, and if I am also listening to a mellow song, I just coast along and everything feels great.

I would definitely recommend this shoe for recovery runs for that reason. It feels really good and reminds you that you are in recovery mode. Also it looks really sleek and comes in some nice color options. 

Brooks Glycerin 18 Review

• Current mileage: 8.1
• Number of runs: 1
• Sizing: True to size, but I got the narrow width
• Biggest benefit: plush comfort
• Biggest drawback: not responsive
• Current Price: $149.95
• Link at RoadRunner Sports

The Brooks Glycerin was another shoe that was completely new to me. I had not worn any of the previous models. However, I knew that Brooks shoes generally worked for me if they were available in a narrow width (2A). If you generally wear Nike, Mizuno, and adidas because you have a narrow foot, you'll want to buy the narrow width in Brooks. 

The only drawback with the narrow width is that you only get one color choice. It's usually a decent choice, but also kind of boring. I like a lot of variety in my footwear and it's such a tease to see all the fun color options that Brooks offers for the non-narrow widths! 

I found this shoe to be very similar to the adidas Ultra Boost 20. It was on the heavier side, plush, and difficult to pick up the pace in. I have only worn it once-- for an easy 8 miler. I found that when I started to pickup the pace and run under 8:40, it was not so easy to do. But that's okay, because this shoe is meant for easy runs! Similar to the Ultra Boost, I will probably only wear these shoes on recovery days, or for easy runs when I am feeling like I want to be on the slower end of my easy range. 

One issue I noticed with the Brooks Glycerin was that my posterior tibialis tendonitis (arch pain) started bothering me about 5 miles in. And I felt it for nearly two miles. To me that indicates that this shoe has no stability (which it's not supposed to because it's neutral) and lacks arch support. The Ultra Boost, on the other hand, did not bother my arch whatsoever.

Brooks Glycerin 18 vs. Adidas Ultra Boost 20: I found these shoes to be equally as plush and cushioned. You'll have to grab the Ultra Boost on sale in order for the price to match the Brooks, though. The Glycerin is a little bit lighter and fit my foot better. However, the complete lack of arch support makes me want to keep this one out of the rotation until the summer when my injury has been behind me for longer. 

Brooks Ghost 12 Review

• Current mileage: 74.7
• Number of runs: 11
• Sizing: True to size, but I got the narrow width
• Biggest benefit: a versatile shoe: comfort + responsive
• Biggest drawback: narrow widths should come in more colors
• Current Price: $129.95
• Link at RoadRunner Sports

Brooks Ghost 12

The Brooks Ghost has been part of my rotation for over a year now. I was first introduced to the Ghost at the end of 2018 and fell in love with the Ghost 11. I added this shoe to my rotation because I needed a highly cushioned shoe for my easy days that was also responsive and not too bulky. I had been wearing the Mizuno Wave Inspire for 5+ years and I stopped wearing it because it was too firm and the bottoms of my feet would hurt after 8 miles. I also had a gait analysis done and I learned that I was now a neutral runner. 

Anyway, the Ghost 12 is a great update to the 11 because it's virtually the same. Don't mess with a good thing. According to the website the new version has a "newly engineered mesh and 3D Fit print upper". I don't really know what that means, but I like the shoe a lot.

Brooks Ghost 12 vs. Brooks Glycerin 18: To me, the biggest difference is that the Ghost 12 is "easier" to run in. It's responsive, it allows me to pick up the pace, and it's nicely cushioned. The Glycerin is more luxe. It feels better to go walking in. That would explain the extra $20 in cost-- there's more cushion in the Glycerin. Some runners might prefer the Glycerin because it's plusher and softer. I will continue to use the Brooks Ghost for my easy runs, and save the Glycerins for recovery runs when I know I will be coasting along slowly.

Also I should note that the Ghost as a 12mm drop and the Glycerin has a 10mm drop. This could explain why my arch wasn't as happy in the Glycerin: a shoe with a relatively lower drop that's also extremely soft will provide no support for the arch. 

Shoe review conclusion

Adidas Adios 5 for speed work 8 miles or less

Adidas Ultra Boost 20 and Brooks Glycerin 18 for recovery runs

Brooks Ghost 12 for easy runs

That pretty much sums it up. These are all high-quality shoes that I will wear until they are worn out. Once they are retired, I will probably keep the Ultra Boost for walking around in, because they are simply delightful for that and I like the white color. The Glycerin would also be a good candidate for a walking shoe.

Now onto sports bras. . . 

The Brooks Dare Crossback Sports Bra Review

• Sizing: Runs small
• Biggest benefit: No hardware: all softness
• Biggest drawback: runs small; not much coverage for a size D cup.
• Current Price: $59.99
• Link at RoadRunner Sports

If you've been reading my blog for awhile, you know that I am constantly on the hunt for the perfect sports bra. The most perfect sports bra of all time was made by Athleta and discontinued two years ago. Nothing has ever compared to it, but some have come close.

As for the Brooks Dare Crossback bra, which is a completely new bra in 2020, I really like it! I love that this bra comes in actual bra sizes rather than small through large. I’m a size 32D so I got the size 32 C/D. I think this size would fit C cups much better because my girls don’t have a lot of coverage but it was still really comfortable.

The bra has no hooks or hardware of any kind. You can’t adjust it but I didn’t feel the need to adjust the straps. The crossback design allows you to easily slip it on and off. When I first wore this bra with the intention of reviewing it, I forgot I was wearing it. The bra wasn’t even noticeable for 2 miles! That’s how a sports bra should be. Very supportive and comfortable. It would recommend this bra for its style and comfort. If you wear a D cup or larger, there’s not a lot of coverage so you might not wear it without a shirt over it.

The Brooks Dare Scoopback Sports Bra Review

• Sizing: True to size
• Biggest benefit: Smooth flexible fabric; no rigid parts
• Biggest drawback: Might be less supportive if wet or drenched in sweat
• Current Price: $69.99
• Link at RoadRunner Sports

This Scoopback bra is essentially the same as the Crossback bra I reviewed above. It's made from the same material: very silky and soft with no rigid parts. The main differences are that the Scoopback bra has adjustable straps and adjustable back clasps. The back clasps have 4 different settings! Also, the Scoopback fits my D cup much better than the Crossback. I got both bras in a size 32C/D, but the Crossback one seems to be made for a C cup, whereas the Scoopback seems to be made for a D cup. Thus, I prefer the Crossback.

I wore the Scoopback bra for a 7-mile run in cool weather, so I didn't really put it to the test. Will it chafe at longer distances? Will it lose its structure if I was soaked in sweat in the summer? I love that it's not rigid, but the negative aspect of that is that it could lose its supportiveness when wet. This is the challenge of finding a good sports bra! As you can see, this one fits me better. I feel like I am kind of popping out of the Crossback above, and might not go running in it without a tank top over it. 

Brooks Dare Scoopback Bra

With sports bras going on and off the market, I think the Brooks Dare Scoopback, the Nike Fe/Nom Flyknit, and the Anita Air Control Padded sports bras are the best options for D-cup runners today.

Insertional Achilles Tendonitis Recovery

If you've been following this blog you'll know that I have been struggling with insertional Achilles Tendonitis for the past few months. I'm delighted to say (and I hope I am not speaking too soon) that I have made a near-full recovery, or at the least have experienced a dramatic improvement. I'm writing this blog primarily for my own records, and also in the hopes that it helps someone else out there. I am not a medical professional, but I thought I would share my experience and what helped me recover.

Onset
This all started in mid-July when I noticed stiffness on the backs of my heels when waking up in the morning and taking those first few steps. I didn't think it was a big deal at the time because it wasn't painful (stiffness is the best term for it) and I really only felt it when I first got out of bed. After a few weeks, the issue became more noticeable while on the Great Alaskan Running Cruise. It still wasn't painful, but I felt the stiffness more frequently, like after running.

At this point, I consulted with Dr. Google and diagnosed myself with Achilles tendonitis in both feet. What I didn't realize, though, is that there are two types of Achilles tendonitis: insertional and midpoint. The treatment for each of these is different. However, without knowing this fact (and that's the danger of Dr. Google) I started doing the exercises that had proven to heal midpoint tendonitis.

Progression
I did these exercises every day throughout the month of August. The exercise was standing on the edge of a step, and doing heel drops so that my heel fell below the step. This was slightly painful to do, but the article I read said that these exercises should feel painful. I also stretched my calves thoroughly each day.

The pain gradually worsened in that I would feel it after almost every run. My runs were completely pain-free (with maybe a hint of stiffness at the beginning), but then I would spend 40 minutes driving to work, which resulted in them stiffening up substantially. I would get out of my car and the first few steps would be really painful. The pain would last for the first hour of the day and then subside. This pattern continued for a month before I finally decided to see my sports chiropractor.

Rehab Exercises
My sports chiropractor told me that by stretching and doing those exercises, I was treating midpoint Achilles tendonitis, not insertional tendonitis. He told me that stretching my calves and sinking my heel below the step was putting additional strain on the tendon and making things worse! Oops! He told me that I should do eccentric heel drops on each foot, but on a flat surface. He told me that I should use as much weight as tolerated because the added weight would stimulate healing.

Ideally I would back off of the training, but given that I had a marathon approaching, he told me I could continue running, as long as I did the exercises every day. And once the marathon was over, he advised that I take a few weeks off to let the tendons completely recover.

I was very good about doing the exercises and I saw a notable improvement within just a few days. What a relief! I wore a backpack with 20 lbs worth of weights inside while I did the heel drops. I did 3 sets of 15 on each side, as prescribed, twice a day. As prescribed, I did these very slowly (lasting 3 seconds for the full drop) starting from half the height of full tippy-toes.

I continued training, running 60-70 miles a week, and sure enough, the pain worsened again a month later. Even though my actual runs were pain free, my heels really hurt afterwards. After a 22-miler, they hurt all day long, so I ended up taking 3 full days off from running. The most worrisome part about this was that my heels hurt when I was at rest, whereas typically they would only hurt when walking. The time off worked, with the pain diminishing significantly, and I was able to resume training, with just three weeks left to go.

The Smith Machine

I lower the bar and hold it in a relaxed position

The marathon came and went. My heels were mostly pain-free during the race, but they were extremely painful afterwards. With every step I took I could feel a burning sensation! I took two weeks off from running and spent this time focusing on recovery. After doing more research on insertional Achilles Tendonitis, I realized that my backpack-with-weights approach was not allowing me to add enough weight to stimulate tendon recovery. These exercises didn't hurt at all, and apparently they were supposed to hurt a little bit.

So, I discovered the Smith Machine at gym in my office building. This machine allows me to do the heel drops with a lot more weight, as it is easier to use the bar than wear a backpack. I simply hold the bar with my arms in a relaxed position down at my thighs. I started off with 25 lbs + the weight of the bar and after about a week, upped it to 30 lbs + the weight of the bar. I started doing the exercises twice a day, 15 reps on each side. And I am still doing them at this level.

Doing the heel drops with this machine has helped me more than anything. As soon as I discovered it, my Achilles felt dramatically better within just two days. I've now been using this machine for three weeks, and I am close to 100% recovered. By that I mean that most days are completely pain free, and on the days I do feel it, it's only for a minute at a time, like once or twice during the day. This injury developed gradually so I imagine it will take awhile to become 100% pain free 100% of the time. But I am very close to being there.

FAQ
Here are some questions I had about this injury, and the answers I discovered. Once again, I am not a medical professional so take this as one runner's experience and opinion!

Shoes I wear to avoid additional tendon strain

Q: What type of shoes should I wear when not running?
A: My sports chiropractor advised me to wear a backless shoe with a chunky 1-2 inch heel, and that the heel height would relieve the strain on the tendon. While high heels are not a good long-term solution, they did allow me to be pain-free while walking around, and in order to recover fully, it's necessary to reduce strain on the tendon as much as possible.

Q: How do I know how much weight to use for the heel drops?
A: I started with a low weight (15 lbs in the backpack) and worked my way up. I think it's supposed to slightly hurt in the area of pain, but not horribly so. All of the articles I've read say "once you can do this without pain, then up the weight." So I assume there should be a little bit of pain or you aren't using a heavy enough weight. I saw the most improvement when I discovered the Smith machine and used 25 lbs plus the weight of the bar.

Q: How do I know if I should run?
A: This is a tough question, especially if you are pain-free while running. I think it really depends on how bad the situation is, and you should consult a medical professional. When my Achilles started to ache all the time (even when not walking) I knew it was time to stop running altogether until they calmed down. Recovery is not linear-- some days are better and some days are worse. It's important to look for a trend towards improvement and if you aren't seeing that, then it means you should reduce your mileage or stop running.

Q: What causes insertional Achilles tendonitis?
A: In my case, I think it was a change in footwear. I had been using a 10mm drop firm shoe for my speed work for the past decade, and then I changed to an 8mm drop cushy shoe in June. Even though this is only 2mm difference, my heel was getting even closer to the ground because of the cushiness of the shoe. My sports chiropractor cautioned me that those heel drop numbers can be deceiving because you have to take into account how stiff/firm the shoe is. I have limited ankle mobility, so I am not a candidate for a low heel drop shoe. Generally speaking, a high heel-to-toe ratio is best for preventing Achilles tendonitis.

Q: Should I ice or heat the tendon?
A: I've gotten conflicting guidance on this from multiple trusted sources. I tried icing my heels once after a run and 5 minutes in, they started burning really badly. So I nixed ice. Tendonitis means that the tendon is inflamed, so heat isn't a great idea either. However, heating the lower calf to get blood flow to the area is a good idea before runs.

Q: What's the best form of cross training?

Getting ready to go deep water running!

A: I was reluctant to use the elliptical machine or the bike because those machines can place strain on the tendon by forcing the foot to flex upwards. Swimming and pool running were a good option for me because I don't move my feet much when I do those activities. A more skilled swimmer might potentially move his/her feet more and thus irritate the tendon. I am not all that skilled!

Q: What about a night splint?
A: My podiatrist gave me a night boot/splint thing to wear while sleeping, but my sports chiropractor thought this was a bad idea. What to do? Since the boot didn't fit me anyway, I never used it, but I know some people have had relief with it. It basically keeps your foot in a neutral position overnight (not allowing the tendon to shorten/relax) so that when you get up and start walking around, your tendon has adjusted to being lengthened.

Q: Can the tendon rupture?
A: My sports chiro and my podiatrist both told me that this would not happen from long distance running. A rupture occurs from sudden force, which is more likely to happen in soccer or basketball. I ran a marathon with insertional Achilles tendonitis and it didn't rupture.

My best advice to anyone struggling with insertional Achilles tendonitis is to see a doctor, PT, or sports chiropractor. It's important to have a correct diagnosis and to pinpoint what caused the issue. It's also important to have a medical professional watch you do the exercises so that you know you are doing them correctly.

Turkey Trot Magic

Yesterday I ran my 12th consecutive Virginia Run Turkey Trot. I first ran this race in 2006 in a time of 23:32. It was my second ever 5K. It is now my longest standing running tradition together with Greg, who ran his 9th consecutive trot.

This race fell at an inopportune time. I had taken two full weeks off from running post-marathon to let my Achilles tendonitis heal, and when I resumed, my legs felt extremely stiff and heavy. I went pool running and swimming four times during those two weeks in an effort to maintain my cardiovascular fitness. Plus, I simply enjoy exercising and this was the most Achilles-friendly exercise I could think of.

I also continued to do my rehab exercises, which are simply heel drops using as much weight as tolerated. I discovered that I could add even more weight using the Smith machine at my office gym, and once I started doing that, I saw rapid improvement. In fact, I was 100% pain-free before, during and after my run on Monday. I wish I had discovered this machine months ago! I'll write another post soon about my Achilles tendonitis experience including what helped, and what set me back.

By the time Thanksgiving rolled around I was no longer worried about my Achilles tendonitis. Instead, I thought that my heavy legs might make it impossible for me to run fast, and there would be huge "bonk" potential. My legs felt like they were at mile 21 of a marathon during Tuesday's easy 4-miler, and I'm not exaggerating. I foam rolled and took Epsom salt baths after Tuesday's run in an effort to revitalize my legs, and hoped that they were just heavy from not having been used in so long.

Race Goals
Race morning arrived and I was excited to be racing. Given how horribly my marathon turned out, I wanted another shot at running hard, pushing myself, and staying mentally strong. Over the summer when I was doing specific 5K workouts, my goal was to be able to break 20:00 in the Turkey Trot. It was simply too hot to do that in the summer, but I thought that if I increased my 5K fitness in the summer months, it would stick with me during marathon training.

Many marathon training plans focus primarily on Lactate Threshold work and endurance, but my coach throws a healthy amount of short, high-intensity intervals as well. For example, I ran 15 x 1 minute hard, 1 minute easy, followed by 15 x 30 seconds hard, 30 seconds easy. And then a few weeks later I did that same workout but with 20 sets. Which comes out to a solid hour of constant on-and-off sprinting. With workouts like these frequenting my marathon training schedule, I thought that I had not only maintained my 5K fitness, but increased it.

I knew that I was in the best shape of my life in the weeks leading up to the marathon, and if I had raced a cool 5K back then, I think sub-20:00 would have been highly likely. So, on the one hand, I knew I was in excellent shape. On the other hand, I had taken two weeks off, and my legs had felt like bricks just 48 hours prior.

Ultimately, I decided I would run the race by feel, with a stretch goal of sub-20:00, but a more realistic goal of simply setting a course PR (under 20:50). If I had to predict my time, I would have guessed 20:30 if things went well, and closer to 21:00 if they didn't go well.

Before the Race
Greg and I have our "before the race" down pat! We know exactly when to leave the house, where to park, where to go to the bathroom, where to warm up, etc. We ran the warm up at a pace of around

Virginia Run Turkey Trot Start Line

8:35 and it felt more like 8:00. I actually felt really good, but I wondered if I was in for a slap in the face given that my easy pace felt "harder than easy"!

It was 32 degrees and sunny, so we warmed up with an extra layer over our long-sleeved racing shirts and then hung those clothes on a fence near the start/finish This was perfect racing weather for me, particularly since there was no wind whatsoever. What a contrast to all the crappy weather we had all fall!

Greg and I both planned to go out at around 6:30, but I knew that was highly subject to change based on how I felt. This course can be very fast if you know how to pace it. The first two miles are net uphill, and the last mile is net downhill. However, the first mile is gently rolling hills (starting with a downhill), whereas the second mile has a single large hill. And even though the third mile is mostly downhill, there are a few ups to keep you on your toes! In an ideal world, I like to run the first two miles at around the same pace, and then really hammer it home on the last mile.

Mile 1: 6:36
During this mile, I focused on just staying relaxed. Running so fast was definitely a shock to my system. I hadn't run at this pace in over four weeks, so my objective was to try and get into a groove that felt natural. Being a turkey trot, I had to pass a lot of kids during the first half mile-- the ones that go out at a pace of 6:00 for the first minute and then blow up. I'm so used to this now that I don't even see it as an obstacle.

Mile 2: 6:34
I was pleased with my pace for the first mile and feeling good, so I resolved to run the second mile at the same pace or faster. I was on track for this until the big hill came at the end of the mile. I told myself that a slow down on the hill was NOT inevitable, and I was going to maintain my pace no matter what. I decided to make myself hurt as much as possible, and do whatever it took to not slow down on that hill. Typically, my strategy is to run an even effort in races, not an even pace, but at this point, I wanted to push myself up the hill because I knew I'd be able to recover on the downhill. Plus, I was highly confident in my endurance. If I could just not lose any time up the hill, I'd be golden. And voila! I did it! It really hurt like hell the closer I got to the top, but I refused to back off the pace and it paid off.

Mile 3: 6:27
Now it was time to really gun it. I knew that I'd have to conquer two small pesky inclines, but aside from that, everything would be flat or downhill. When I was about 3/4 of the way through the mile, I glanced at my Garmin and it read a 6:34 average pace for that mile. This was not acceptable to me so I pushed even harder. I know that many people race better when they don't look at their watches, but for me, when a race is almost over, I find that looking at my pace can be a huge motivator.

The Last 0.14: (5:37 pace)
With the realization that I was going to run a really strong time, I gave it all I had to make it as strong as possible.

I finished in an official time of 20:21.

Usually during races, I am aware of the other runners and where I am relative to other women. But during this race, I was solely focused on myself. I had Greg in my sights the entire time (he ran 20:03) but otherwise, I wasn't overly aware of who I was passing or the people passing me. Because I was initially so uncertain about what would happen, I wasn't viewing this as a competition.

Anyway, even though I didn't break 20:00 I was pretty excited. My course PR was significant and I was delighted that I managed to maintain so much fitness. I titled this post "Turkey Trot Magic" because on Tuesday I felt ridiculously sluggish and heavy, but then I went out an ran a 5K at very close to my overall PR (20:17). It just goes to show you that running is truly dynamic-- some days you have it, other days you don't. It was also "magic" in that my Achilles were completely pain free before, during, and after the race. And running fast is pretty much the worst thing you can do with this injury. After the Leesburg 5K in August, I was in a lot of pain shortly after the race.

In terms of overall results, I placed 4th out of 989 women. This was a large turkey trot, so I was very happy with my placing.

Final Thoughts and Stats
I learned a lot from this race. From a physical standpoint, I think that running Monday-Wednesday really helped my legs get back into the groove of running. I'm at my best when I run 7 days a week, and take long breaks in between cycles. If I miss a day of running, I feel stale the next day. I run 30 minutes at a recovery pace every Sunday, which is enough to give my legs a rest, while keeping them used to moving. I also learned that even if my legs feel like garbage one day, they can bounce back quickly, provided I get enough sleep and do things like foam roll. Other thoughts and stats:

• I was 1st place in the 30-39 year age group, and I am 39 years old. During the past 8 years that I've been in this age group, I have been slower. 
• This is a course PR by 29 seconds. My previous fastest was last year in 20:50
• I ran 4 seconds slower than my overall PR of 20:17
• I think I paced this race perfectly
• Given that I ran a pace of 5:37 for the final stretch, I do think I could have run the entire race slightly faster, but trust me- I was pushing really hard the whole way!

Within the course of just two days, I went from being discouraged about my running to very optimistic about kick starting the new cycle. My next race is a 5K on New Year's day, and I am now confident that I will be able to start training again without my Achilles plaguing me, and with my marathon fitness mainly intact. 

More Stats!

If you don't care about data, you can stop reading here. But I geek out on this stuff, and one of the best things about having an annual racing tradition is to compare the splits year over year. Here's a fun chart:

Year	Mile 1	Mile 2	Mile 3	Final Kick	Time
2009	7:25	7:44	7:37	7:13	23:40
2010	7:19	7:19	7:07	6:13	22:33
2011	7:00	7:05	6:42	5:57	21:29
2012	7:12	7:15	7:05	6:10	22:18
2013	7:26	7:30	7:03	6:38	22:46
2014	7:01	6:54	6:45	6:15	21:30
2015	6:43	6:43	6:35	6:03	20:51
2016	6:38	6:49	6:38	5:49	20:50
2017	6:36	6:34	6:27	5:37	20:21

Splits from 2006-2008 are unknown because I didn't have a Garmin back then.

Listening to Your Body Actually Works

Earlier this week, I wrote a post about my Achilles tendonitis and how I decided to take some time off to allow it to heal. Of course, this was not ideal timing at all, as I was planning to run one more

high-mileage week before tapering for the Indianapolis Monumental Marathon. I know many runners prefer a three week taper, but my coach traditionally gives me a two week taper, or even as short as 10 days, and I've found it works better for me. My training cycles tend to be shorter than average as well. I do some pre-marathon prep work, and then the intensity really ramps up 10 weeks before the marathon.

But given that my main objective is always to get to the start line healthy, I had to sacrifice half of this week to Achilles tendonitis. After Sunday's 30-minute recovery jog, I took Monday off as an unscheduled rest day. My Achilles ached for most of the day, even at rest. I was extremely relieved when I woke up on Tuesday morning and it had improved substantially. However, I didn't want to test my luck so I gave myself another unscheduled rest day.

Wednesday
I was checking in with my coach daily and letting him know how everything felt. On Wednesday morning, I woke up to an email from him that advised me to take yet another rest day. I was disappointed, but I didn't question his guidance. One of the main benefits of having a coach is that I don't have to make these decisions for myself-- I simply defer to his expertise. The Achilles had improved even more by Wednesday morning, but I still felt hints of it here and there. I also went to my sports chiropractor and a podiatrist on Wednesday. Both said it was okay for me to continue training and to run the marathon. My biggest fear was that it would rupture and I was assured that a rupture would not occur from distance running. They both agreed that it wouldn't clear up 100% until I really backed off the training, which will happen post-race.

Thursday
My coach also cleared me to run on Thursday. But instead of rushing to do a hard workout, he advised me to run easy and then if it felt okay I could do a hard workout on Friday. I thought this made total sense. I would test the waters with an easy run (70 minutes) and only perform the fast workout on Friday if everything felt good.

Ironically, after I ran on Thursday morning my Achilles felt better than they had all week! I guess the run must have loosened them up and got the blood flowing. I was completely pain free during the run and after the run. And for the rest of the day I could barely feel anything at all! Even though it was hard to sacrifice three days of training, I knew I had made the right decision. I don't think that I lost any fitness, but I also didn't have the opportunity to make a final gain, which I'm okay with.

Friday
Finally, on Friday, I did the workout that was originally scheduled for Tuesday. And I had been itching to do this workout for weeks! I was excited that my coach put something on my schedule that I had never done before. And this would be my first workout in cool weather that could provide some indication of my fitness level. Of course, I would be nice and fresh for it, not having run hard since the 22-miler 6 days prior.

The workout was 3 times 3 miles at half marathon pace, with 4-minute recovery jogs in between. I don't really know what my half marathon pace is right now, but I made an educated guess of a 7:00/mile. I decided I would aim for that, starting off a little slower just in case I was being too ambitious. And that I would also run by feel, allowing myself to go faster if it felt okay. I warmed up for a little over two miles and started the workout. I can't even begin to say how amazing it felt to be running in cooler (50-degree) weather!

My first three miles were 7:10, 7:04, 6:52. They felt comfortable, and I knew I had hit the right effort level because I jogged my recovery at a pace of 9:06. If it had been really hard, I would have needed to jog my recovery closer to 10:30, like I do during track intervals.

Friday, October 20th

The next three miles were 7:03, 6:58, 6:56. I was working hard, but everything still felt great. My legs were fresh. My Achilles were silent. And I had loads of energy thanks to a good night of sleep and my Generation UCAN, which I had consumed pre-run.

My did my 4-minute recovery jog at a pace of 9:19, and was ready to hammer it home. My splits were 7:04, 6:59, 6:56. I was so excited! I felt so strong and fast, and the workout didn't take as much out of me as some of the other ones this cycle. For example, I found the 20 x 1 minute hard, 1 minute easy + 20 x 30 seconds hard, 30 seconds easy to be much more challenging. With this half marathon pace workout, I settled in, cruised my way through it and felt awesome. Including warm up and cool down, my total mileage for the run was 13.

My average pace for the 9 miles was 7:00 and if you included the recovery jogs, I ran a total of 9.9 miles at an average pace of 7:11, which is faster than my Army Ten Miler pace! Cool weather makes a big difference. Thankfully, the Achilles did not flare up after the run and I continued to feel good throughout the day.

Lesson learned: listening to your body actually works! And so does listening to your coach. I'm glad I played it safe and gave my Achilles tendons the time they needed to calm down.

Saturday
This morning I ran 7.8 miles at an easy pace and everything still felt great. The fact that my legs had pep and didn't at all feel achy from the workout was also encouraging. Even still, my coach wants me to have two days of easy running between the half marathon pace run and my next long run, so I will be doing that on Monday morning before work. It's going to be dark, warmer and rushed afterwards, but at least I'm not injured! In my last training cycle, I ran 20 miles two weekends out from the race. During the training cycle before that I ran 23 miles two weekends out. This training cycle I will only be running 16, but it is what it is. I know that one long (or shorter-than-long) run doesn't make or break a cycle.

I've worked hard this training cycle, although it's been frustrating because of the weather. As soon as it became consistently cool, I had to take three days off due to this injury. I haven't had weekly doses of confidence-boosting runs like I have in previous cycles, but I've had two solid workouts (including the one above) that have indicated that I am in the best shape of my life. The Army Ten Miler was a confidence booster in terms of execution, so a combination of race execution and fitness should lead to great things on November 4th.

Training Cycle Snapshot

Better Safe Than Sorry

With the Indianapolis Monumental Marathon less than three weeks away, my only goal is to get to the start line healthy. I am writing this not so much for my blog readers, but more to reinforce it in my own mind. In fact, the purpose of my blog as a whole isn't to write for others, but rather to keep a personal record of my running journey. I find it useful to look back on previous race reports as well as descriptions of illness and injury. More importantly, I use my writing as a way to solidify my thoughts and find clarity. Most of my readers probably don't care about my exact placement in a race or what distance my Garmin reported. But those details and that level of analysis is interesting to me, so I include it.

Back to the purpose of this particular post-- my Achilles tendons. I've been dealing with stiffness and aches post-run since the middle of July on both feet. The stiffness is at the point of insertion at the bottom of the back of the heel. I think it was caused by wearing the Nike Zoom Elite, which has an 8mm heel-to-toe ratio as opposed to 10+ mm, which I am accustomed to. I have limited ankle mobility, so those two millimeters made a difference, particularly since I only wore the shoe during intense 5K speed workouts. That must have caused an additional strain that my tendons weren't used to. I stopped wearing the shoes in early August, but it was too late at that point. It got progressively worse through early September, when I made an appointment to see my sports chiropractor. He gave me exercises to do, and they worked. My Achilles tendons started to improve over the next several weeks. At one point, the pain was completely gone for almost an entire week. I kept up with my exercises, but the pain started to get worse again after the Army 10-Miler.

On Monday of last week, I went for a 70-minute recovery run and while I could feel some minor irritation in my Achilles, but nothing too alarming. The next few days were easy running and I was recovering well from the race. On Thursday, I ran a workout of 20 x (1 minute hard, 1 minute easy) followed by 20 x (30 seconds hard, 30 seconds easy). My sports chiropractor had warned me that short sprints were the worst thing for my Achilles, but I proceeded with the workout anyway because everything had been feeling fine. I made it through the workout pain-free, and I felt pretty good afterwards too. I was actually encouraged because if I could sprint for a full hour without having my Achilles hurt, then I must be in the clear!

On Friday I ran for 70 minutes at an easy pace, and then on Saturday it was time for my 22-miler. I heated the area around my Achilles with a heating pad before starting the run to loosen them up. The run ended up being more difficult than expected. I've run 22-milers in previous cycles and all of them had felt better than this one. This could be because it was 62 degrees and very humid on Saturday, as opposed to the cooler, less humid conditions I've had for my other 22-milers. I felt fit and strong on the run, but I could tell the humidity was making me extra tired and my legs were also tired from the 60 minutes worth of on-and-off sprinting on Thursday.

Saturday, October 14th

I finished the run successfully, but once I was done, I was done. I was completely wiped, my legs were sore and achy, and my Achilles were not happy. I didn't really feel any pain in my Achilles during the run; if I had I would have stopped. I found it hard to walk around for the rest of the day, which was a contrast to my previous 22-milers. My prescribed run on Sunday was a 30-minute recovery run. My legs felt decent, and I told myself I would cut it short if my Achilles hurt. I took it slow (9:36 average pace) and as the run progressed my Achilles felt better and better. I was able to check the box on a 69 mile week. But something told me that I needed to take this Achilles thing more seriously.

It's now escalated to the point where I can feel a slight burning sensation even when I am at rest. And it never used to be this way. It used to only hurt when I got up from a chair, and only during the first few hours after a run.

I ultimately realized that I needed to stop running until my Achilles no longer hurt while at rest. An Achilles tendon could tear, and then I wouldn't be able to run (or walk) for months. It's better to be safe than sorry.

In an ideal world, this week would be my final week of high-mileage, intense marathon training. A two-week taper works best for me. But unfortunately I am starting the taper a week early, and resting completely. I think the elliptical would probably irritate it, and I just don't have the motivation to go pool running. I hate pool running and it's logistically difficult to do in the morning before work.

Week of October 9th

I'm going to take things one day at a time and hope for the best. I took today off and I will take
tomorrow off. I continue to do the exercises that my sports chiro gave me. I'd like to run my prescribed workout on Wednesday, but I'm not going to do it unless the Achilles dramatically improves between now and Wednesday morning. It's not worth the risk and I don't run through pain.

My sports psychologist said that injuries were like stop lights. Green means "train as normal - not to worry!" Yellow means "train with caution and be aware of how things feel" - which has been this entire training cycle. Now I'm at a red light and I won't be on the road again until it turns yellow.

How do I feel about all of this? It sucks, but I've accepted it. The tendons just need to hold out for three more weeks. They've held out this long! I'm also bummed that I haven't even gotten to experience the cool fall weather for a tough workout yet. All of my harder workouts have been in warm, humid conditions, and I think I could really see significant progress in cooler temps. I really want the opportunity to see what I can do and I don't want to be sitting on the sidelines on November 4th. This could be a flare up that goes away tomorrow, or it could persist until I've taken a more significant chunk of time off of running. If it's the latter, I probably will go pool running, which is a depressing thought.

The good news is that I haven't yet torn my Achilles. (If I had, I wouldn't be able to stand on my toes.) I'm going to a podiatrist on Wednesday just to make sure there isn't anything else going on. Better safe than sorry. I'd rather take some time off running with tendons that are intact than have to wear a boot or cast or get surgery or something. I also hate running in fear, and not really knowing if running is okay. The idea that I could be hurting myself it the worst feeling ever. I want to run the marathon on November 4th with pain-free heels, and not worried that something is going to snap mid-race. That's my priority and I will do whatever it takes to make that happen, even if it means losing some of my hard-earned fitness over the next few weeks.