A.M. Med long run, r achilles still sore although alternate icing/heat and lots of calf stretching helped to ease it last night. Eased back on the pace and took it very easy uphill, I even (and this is hard to confess, pull your chairs closer because I'm going to whisper) walked on 3 of the steeper uphills when I could feel it pulling on the tendon. I was dumb and set myself up for this problem. The hill bounding on Sat was the initial cause and then I pushed my long run on Mon but also tried to incorporate as much asphalt running as I could to mimic my upcoming marathon conditions. A double whammy. The 1k track repeats was the coup de grace. I shall keep the pace down the next 3 days and avoid hills as much as possible, hopefully I will be ok for Mon's key workout. Total 25,2k in 2:03:46, av pace 4:55/k, 7:54/mi. | 