It's over, man. Let her go.

Take care of that achilles and keep me posted! I just now sent you a schedule for next week, but that was before I read this entry. If it's bothering you tomorrow, take the day off and keep icing it! :-)

Oh, one more thing: Put moist (preferably) heat on calf, then stretch calf in the 3 positions (have I ever described the 3 calf stretches to ya?). Then, rest, elevate, and ice achilles. :-) We don't want you to lose any time running, especially if you will do that 5K next week!!

Thanks Cara. I don't know why my right achilles flares up unexpectedly. I think I hit the road harder with my right foot than my left. I've gotten some slight soreness in my right hip, but some stretching of that after running has helped keep it at bay and it never bothers me now. But for some reason, this achilles tendon just doesn't like me.

You'll recall after my Half, I was down for a couple of weeks with this achilles. I figured it had just been strained from the distance and the race. I try and stretch it out after running by pushing the wall or using the half-moon looking thingies to roll it back while standing up. They seem to stretch more of the calf than the achilles. I've done the raises on a step exercises too, but not as much. I've also not been doing my ROMs like I should. I need to put those in a nice little cheat sheet so I have them handy every morning and night.

Otherwise, I feel like I warm up sufficiently. Tomorrow, I'll probably walk about 1/2 mi and if it's feeling OK, I'll start my run. If it starts acting up, I'll stop, but I'd really like to get the miles in, but, of course, don't want to sideline myself either for any period of time.

I haven't seen the three positions, but I'll google it and see if I can find them. If you've got a good source, let me know!

Oh, and I sent you an email, but I won't be doing the 5k in Phoenix on the 23rd. I was going to challenge Burt, but I get the sense he'll chicken out. :-) Seriously, I didn't realize that the wedding was in the morning that day, so the morning race is out of the question. I begged my brother to move his wedding, but I guess his soon-to-be-wife (aka ball & chain haha) said no. So, I'll have to pass. We'll chat about what to do instead. I'm definitely running every day in the 65+ degree weather in Phoenix! I might even go shirtless and show them what us pasty white, balding runners from the 'burgh have got!

Maybe you should at least have on a sports bra in Phoenix. I mean, that's what we chicks have to wear. ;-)

Stretching the calf muscles helps the achilles because it's actually attached to the muscles. Tendons don't become tight on their own; they tighten like a pulled rubber band when the muscles are getting too tight.

I don't know how to find those 3 positions on-line; it's something I learned from physical therapy. I will try to explain in writing tomorrow when I have a little more time.

Hey, I am trying to choose between 2 coaches to hire right now. One worked alongside Bill Bowerman and Alberto Salazar, and the other has written a couple of books with Salazar. I was just chatting with the latter and discussing his references, and he gave me contact info for Salazar and said, "He always sends people to me." Can you imagine being able to say that? "Oh, Alberto always sends people my way...." Wow, that's pretty impressive!

I think you're right on the sports bra. A quick search on Amazon shows several options. I'm stuck in indecision. Do I go with the T-Back? Do I choose based on color - it's got to match my shorts, of course! Or maybe the "shiny seamless" one. Sigh...I'll just call Kramer! He'll know what to do!

Those two coaches sound awesome! Must be tough to choose between the two when they're both so great!

Yes, I'll interview them in person, and that'll help me. One of the interviews is tomorrow, and the other is Tues.

I just couldn't get over the Alberto comment, though! My dream has been to be coached by him!