Week 118: 5 hours 2 minutes in 6 runs
Week 119: 3 hours 27 minutes in 4 runs
Still improving gradually, but doing a long run is not really possible. E.g., Sat 7 Sep (week 118) I set out to run for 1 hour 10 minutes with a 10:00/mile group, the left ankle got really sore at about 1 hour, I had to cut it short at 1 hour 6 minutes for 10.25km. For this part average HR 120, max HR 131. Then, faced with a long walk back to the car, instead I latched onto one of the beginners and did another 52 minutes run/walk for 5.35km. All told 1 hour 58 minutes for 15.60km.
Sat 14 Sep (week 119) I set out to run 90 minutes but slower: 5k with the 10:30/mile group, another 4k with the run/walk group, then ran back with yet another beginner who was doing maybe 12:00/mile steady. All told 1 hour 50 minutes for 15.46 km. For the "run" average HR 109, max HR 125. No unusual soreness on this run, but I wouldn't call it training, more like looking at the scenery.
Week 120 I will mostly alternate days of 30 minutes and 45 minutes, no long run attempt.
I'm encouraged by Spikez's diagnosis, gives me hope that I can re-hab this thing on my own and dodge the surgery bullet.
Let's talk stretching. I am well aware of the controversies surrounding stretching.
1. Stretching makes you slower.
2. Stretching has not been shown to reduce injuries in studies.
3. Stretching improperly is dangerous.
To which I say (1) injuries make you slower faster; (2) the studies I have seen are problematic; (3) duh!
I have done running both ways (with stretching and without stretching), and for ME, without stretching is the short road to injury. Stretching is non-negotiable, and it's all about the posterior chain. But I want to get into the nitty-gritty.
When I was a 20-25 mpw runner (ca. 1985-2005, off and on), my stretching session was always post-run. So with 3-4 runs per week that's 3-4 stretching sessions per week: (a) straight leg calf stretch each side (b) modified hurdler stretch each side (c) seated toe touch (d) butterfly stretch (e) side stretch each side. Probably I've forgotten one or two other stretches. Total about 15 minutes post-run. Ideal mix for me.
As I began marathon training (ca.2010), I developed a gargantuan routine which I did every running day except for the long run day, so 5-6 sessions per week: (a) straight leg and bent leg calf stretches each side (b) quad stretch each side [I have varied the actual quad stretch, as these tend to get me injured :) ] (c) lying single-leg hip twist each side (d) lunge each side (e) twisting torso stretch each side (f) neck stretches 3 kinds (g) standing toe touch (h) hamstring stretch with band each side (i) butterfly stretch (j) hurdler stretch each side (k) ankle rotations (l) figure-4 hip stretch each side. In between each stretch I do a set of ab exercises, alternating between (1) bent-leg trunk twists (2) leg raises (3) crunches with twist (4) crunches. Total a little more than one hour for the stretching plus core work. Typically I would run in the morning and do this session in the evening at the gym, after a 30 minute warmup on the treadmill or elliptical. This was maybe overkill but kept me healthy, except for the occasional quad stretch problem.
Spring 2012 I took up yoga, became seriously injured, and on resumption of training used yoga 2x/week and the gargantuan routine 2x/week -- not enough! Probably enough for back protection, which was my previous need, but I started to develop horrible calf tightness and eventually calf cramps. I actually think the Achilles tendonitis was a gift, without that I would have taken a lot longer to realize something was missing.
Currently I am doing yoga 2x/week and the gargantuan routine 1x/week. (I'm not sure how I will adjust those when mileage resumes.) But I have also added another routine: (a) wall-leaning plank [just a warmup for b] (b) straight-leg calf stretch each side (c) bent-leg calf stretch each side (d) standing toe touch. Total 7 minutes. This session I do pre-run (after a 15 minute warmup walk) AND post-run. In addition, Monday-Friday I do another session at noon (after an 18 minute warmup walk). I also do this session before and after any elliptical. All told this new session I do around 12-14x/week. It's definitely working. Initially I was standing three "feet" from the wall for the straight-leg stretches and the left ankle really hurt doing them. Now I have worked up to four "feet" from the wall and the ankle barely twinges.
A note on stretching technique. I'm old school, static stretching only. Of course no bouncing. I do each stretch "progressively" for 60 seconds, starting from "not really stretching" and progressing to "hey ma watch this".
Some final thoughts on yoga and flexibility. I really don't think yoga helps runners very much. To get really flexible from yoga I would need to do it every day, but that's impossible if I'm doing serious training miles. I get much more flexibility benefit from my gargantuan core stretching routine than from my 90-minute Ashtanga class. Of course I wouldn't dream of telling that to any of the yoga instructors.
@GreteHund - Try calf stretches. Since I began these, I have stopped getting calf cramps. For a while I was getting them like clockwork in yoga, either in shoulder-stand (toes pointing but with no load) or directly after coming out of it. I wonder what the other students thought of this crazy man rolling around on the floor laughing and gasping, while clutching his leg. Extra downward dog was no help, but the stretching fixed it.
@LucKY2b - Try the twisting torso stretch (gargantuan "e"). This really targets the psoas. You don't need a doorway, but it makes the description easier: Facing an open doorway, stand a little more than arms length away, with your left foot on the center line of the doorway. Lunge with the right leg so your right ankle is close to the right door jamb. You can leave your left foot facing directly forward, or you can let it rotate out slightly if that's easier. (I do this stretch in stocking feet.) Grab the right door jamb with both hands, the right hand at around shoulder level, the left hand reaching across at around eye level. Both sets of fingers will be on the near side pointing towards the right wall. Wrists are pointing forward through the doorway. Now lean into the lunge, putting all the tension in the left shoulder and the left hip. Your left elbow should be at 90 degrees, your left forearm horizontal with the left elbow aiming at the left door jamb. Your right hand is really just for balance. You should be looking at the left door jamb. Hold for 30-45 seconds. Don't overdo it. I saw this one in Peak Performance, it was new to me and interesting so I decided to try it and darned if it doesn't work!
@Edgewood - The best thing for my back rehab was a weird thing, stretching while on the elliptical! After a good long warmup, I would finish with a sequence of four moves, all while pedaling(?): (1) side stretch to the left for one minute, then the right (2) twist looking over the left shoulder for one minute, then the right (3) bicycle tuck forward for one minute (4) arch backward ("breaking the tape") for one minute. Active rest and then repeat the set. The one minute per rep is pretty arbitrary, the number of sets is by feel. I generally did these at tempo pace. Start gradually with small stretches at first and week by week deepen them. Try not to let the handle hit you in the face during the side stretches.
@Rtype - You can do intervals on the elliptical, I've done them before and will be starting them again in a month or so. Don't change any settings, just go up on your toes and increase the pace from 180-185 strides/minute to 205-210. I like to warm up for 30 minutes then do 1 minute rep with 4 minutes recovery for the next 30 minutes. Pretty safe, in fact I would say beneficial for the Achilles if done moderately. But I'm holding off for now as my mantra is "no intensity".
@All - Just like you, I hate the elliptical. But I have had plenty of time on it to think of ways to make it as interesting as possible.