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10.3 out and back to Main & 25th S and 4x8 sc hill blasts. 1:18 for the run with 138 HR and maybe 200 ft of climb.

My weekly Emigration out and back in the crocs with 8x30sc acceleration sub-6 (half up-hill half down). I felt lousy for the first mile and then it ended up, as usual, being one of my favorie runs. 700+ ft of climb, 146 HR and 58:24.

Yesterday after accelerating through an intersection on my run, I could feel pain in my left calf/achilles - where the one begins and the other ends so higher than AT I think. It felt a bit worse today on the downhill and I hope to get ahead of it.

.25 testing the Altras.

Treadmill at work in 35:45 with 129 HR. Tested out new Altras to get more shoes in my rotation (free 8th pair at SLRCo). My Road Gloves, which I wore when the pain arose, probably shouldn't be used longer than 6-7 miles or on softer surfaces. The first two miles were pain free but the pain came back in the third mile. I dialed back the intensity and it persisted so I decided 5 was enough.

Looks like a slow easy recovery week of treadmill runs. Probably for the best with this awful air.

Easy flat treadmill miles. No pain in left calf/achilles but I thought it might be tightening toward the end and I stopped. 31:18 with 119 HR. I did another 15 minutes of spinning with a 125 HR.

Put on some old shoes from 2010 that have good Montrail inserts and more cushioning. They felt very nice. I only did 167 miles in 2010 so they probably have some miles in them yet.

The smog was in the lower valley this morning but it has made its way back up to the bench. Glad I'm not out there. Snow storm can't come soon enough.

Another treadmill run at work - this time at 5 since I worked through lunch. I decided to give the left calf/achilles a go and after a 10 minute warm up ran 3 miles at 9.5 MPH, 2.22 miles at a 10.5, .5 miles at a 11 and then .5 miles at 12. All flat, total time 51 minutes. No HR monitor.

There was some tightening when I hit the 5:00 pace but no pain. Also a little irritation on the extensor tendons of the left foot. I already have some irritation on the right big toe extensor. 

Then a very scary drive home. Couldn't make it up the hill to my house in my little Prius. 

More boring treadmill miles. Not sure I would've braved the snow but the calf seems healed. 2 minutes at 8 MPH, 23 mts at 8.6 and 17 mts at 9.2. 42:00 total with a 1.5 incline. HR was 151.

Let it snow, let it snow, let it snow.

Snowy miles from home to Liberty Park and around five times. Trying to exist where cars did not. Nice run. Heart rate was up a bit (146 avg) and I'm sure it was due to snow but thinking I was a bit sluggish going into the run. 2 hours exactly. 450 ft of climb

My right IT band said hello a few times with some slight burning and my right calf threatened to tighten a bit but then let up. Overall no real pain :)