sub-3 or blow-up trying

I took 8 days off to see if it would help my creaky achillles.  They feel fine up until 7-8 miles...actually for about an hour (regardless of speed) and then begin to get sore.  Took time off, ran with my wife today and after about 7.5 miles could begin to feel them.  Nothing huge, just begin to feel sore, lose spring (slow down), and within showering and dressing they feel ok again.  Went 10.35 and then called it quits.  I'll keep my running routine, but have lowered expectations for Boston this Spring.  15 and 20 milers are out of the question for training at this stage.  Will probably just plug along with 6-8 miles runs that don't seem to bother me much and wait until my body adjusts before building up mileage. 

Weights + 5 miles on the TM.

Ran a nice slow jog with my two oldest- 4.65 miles.  Had to get back for SB party. 

Another 4.4 miles on the TM @ 8min pace.

Weights + 5miles on TM @ 8:41 pace.

Evening TM: 2 x 400 @ 6min pace, 2 x 800 @ 6min pace, 1 x 1200 @ 6min pace + cooldown- 4 miles total.

Ran 5 miles w/my 2nd oldest daughter.

Later lifted weights + 4 miles on TM. 

Ran 6 miles at the gym on TM- did 4 x 800 @ 6min pace. 

Jogged 3 on TM  at home in the evening.

Ran 7.8 miles outdoors- first 3 @ 8min pace, second 3 on trails @ 9:20 pace, and the jogged the final bit home on the streets.  Achilles felt fine until about half way through mile 7.  Think I'll skip Boston this year and slowly develop a broad base of 2x a day (4-6 miles each), an occasional long run (8 or longer), and small spurts of speedwork.  Right now I can handle 50-60 mile weeks pain-free (unless I run over 7-8 miles), so I'll start there and build slowly. 

Lifted weights and then did 6-miles on TM:  4 miles @ 9min pace and then 2 x 1200 @ 6min pace (.25 between sets)- 6 miles total. 

My decrease in mileage and increase in weightlifting is causing me to "blow up" in the gym- did 3 x 5 with 225lbs yesterday on the benchpress.  Also, did 4 x 10 w/225lbs on bar with deep squats today.  This may not be a bad thing as I rebuild strength and shift focus for a few months.  Hopefully as I heal, I will be able to return with renewed energy and drive.  I'll drop the weight (and weightlifting) in the late Spring as I gradually shift back to distance running. 

Did 4-miles @ 9:20 pace on the gym TM.  Witnessed by wife and 2 daughters run a 5-mile Valentine's day run.  My oldest daughter finished 7 seconds behind her school's fastest cross-country runner.  She was consistently a minute or two behind this same girl during the Fall season (1.9 mile runs), inched to 40 seconds behind her in a 5k at Christmas, and came very close to beating her on the 5-miler (had the lead until the final 1/4 mile kick)- ended up 3rd place for her age group and very encourage.  My second oldest (7th grade) ran a decent time as well (under 45 minutes for 5 miles at age 12).  My wife dressed up as cupid and finished 3rd in our family.  As you can see, I was a proud dad today. 

5 more on the TM at home, including 3 x 1 mile @ 6min pace

Quick run before evening meeting.  TM run:  1-mile warm-up, 7 miles @ mp (6:58,6:53,6:48,6:44,6:39,6:35,6:31), and then 1-mile cooldown- 9 miles total. 

40 degrees- able to get outside and do 4 on road and 4.5 through the woods (no snow in the woods this year).  8.5 miles total. 

Weights at the gym + 4 on the TM.

Another 4 on the TM in basement, including 4 x 400 @ 6min pace.

9 miles on basement TM, including 7 x 400 @ 6min pace. 

Broke open a new pair of Brooks Adrenaline...for the past year I have kept mostly 10 ounce and lighter shoes, but am giving up on the minimalist experiment.  My achilles are always on the verge of pain, but usually not until mile 7 or 8.  We'll see if a "plush" shoe (11.4 ounces) thrown into the mix will help me return to a distance runner.  My speed, relatively speaking, has been fine.  I just can't run over 10 miles at a time anymore. 

First run- 6.2 miles outside with my wife using the new adrenalines.

Second run- 5 miles at the gym TM, including a 3-mile slow mp run (7:30,7:24,7:18).

Ran 7.25 miles with my wife- 5 of them on trails and then did 2.75 on the TM as well as 45-minutes weights.

Ran 5.5 miles with Ed.

Ran 10-miles @ 9min pace in windy, near freezing weather.  Achilles stiff part way through mile 8, so slowed it down a bit. 

Got an extra 4 in on the TM this evening- 2 warm-up, 1.5 @ 6min pace, and then .5 cooldown. 

Ran an easy 10 outside from the gym.

Ran an easy 8- 5 with my daughter.

Ran 6.2 miles with Ed and his daughter.

Later ran 3.8 on the TM- including 4 x 400 @ 6 min pace. 

3-mile warm-up on TM @ the gym and then 6miles @ 6:27 pace (3mile, 2min break, 1.5 mile, 2min break, 1.5 miles)- 9 total.

5 more miles on TM w/2 @ 7:30 pace. 

Lifted weights and then did 4.5 miles on the TM.  Could have done a second run to put me over the 70 mile mark for the first time in ions, but thought better against it.  Trying to be patient in my return to full health.  My 66 miles this week was "comfortable" rather than pushing my limits.  Perhaps next week will break the 70 barrier- I'll take what feels right. 

10 miles outside- the first 7 @ 8:25 pace and then veered into the woods.  Final mile back on the road and slow. 

5 miles on TM right before dinner, including 1.5 @ 7min pace.

5 miles mid-evening, including 4 x 400 @ 6min pace. 

Ran 10-miles outside.

7-miles on TM @ gym, including 4 miles @ 6:27 pace.

6-miles on home TM, including 2 @ 7:24 pace.