Yesterday marked three weeks since I "tweaked" my right Achilles tendon. Still not completely sure what I did to my Achilles, just recall the sharp pain when it happened and the continued pain over the next several miles. That and the pain and discomfort over the next few days after that. Anyway from all reports, Achilles tendon injuries, as far as those where the tendon does not rupture, take a fair amount of time to heal. The pain is gone now but the right calf muscles and the tendon feel tight after a run. This last week I ran on Tuesday and Thursday. Two and half miles each time. Thursday I ran it pretty fast, about 16:36. Fast for me anyway. I was going to run Saturday morning but ended up sleeping in. Had to mow the lawn Saturday evening, so I decided to run the Aids Walk 5K in Bricktown on Sunday morning. The weather was ideal. Temperature in the mid to upper 50s with a nice breeze. A bit cloudy at the start, though the sun came out just a little later. I had it in mind to run a 21:45. Figured out my kilometer splits and jotted them down on the back of my hand. Course was out and back. From the Bricktown Ballpark, east on Reno then a long uphill trek to the Presbyterian Research Park. Needless to say with the long uphill I was a bit behind my splits at 1K and 2K and at the halfway point. Almost caught up by the 3K point and a couple seconds ahead or maybe behind at 4K. Not sure exactly. Anyway I picked up the pace a bit on the downhill and kept it going at the bottom and around the turn on to Reno. With the finish in sight, I saw that I could catch another runner so I sprinted in and passed him just before the line. Beat my goal by three seconds and won my age group! Very satisfying. Got to church before the singing started. Great sermon by Brother Ben.
So with three weeks and a day since the injury and no noticeable pain I think I need to get back on schedule. Well not the Pfitz 18/70. That's pretty much out for now. But this week I think I should be good for a Tuesday, Thursday and Saturday run. With 5M, 5M and a 10K for Saturday. 16 miles is about a third of what I was running the week that ended with the injury. Then maybe the next week I can run Monday, Tuesday, Thursday, Saturday. I spoke after the run today with a gentleman who finished ten seconds ahead of me. This man is 11 years older. Originally from Zambia. He lives in Edmond and is an excellent runner. He has run a number of marathons and has qualified for Boston at least once. He told me that he runs 3 to 4 times a week. He advised me not to focus on the number of days I run. So I think I will take his advice and focus on quality over quantity. No six day weeks for me. And at least at this point no five day weeks either. A good long run on Saturday and good quality runs on two or three weekdays should work. I should still be up to about 40 miles a week once I get going. I don't think I will be able to break 3:15 in the marathon this January, but I'll just have to see where I am two weeks from now and make a new schedule. Who knows?
Well hope everyone is enjoying the change of seasons. A lovely Autumn day today.
Peace
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