Notes
Temp 63 Wind 16 mph.
16 x 200 Intervals with 200 Jogs. Today's workout is the one that was flipped with last Friday's to allow for it to be performed running on the track versus doing on the elliptical. Expecting that yesterday will result in a setback. Will find out to what degree and then go from there.
1) Warm up walk to the track and immediately proceed to attempt to jog four laps in outside lanes. First signs of (achilles) symptoms while taking fourth turn. Subsided on straight, but stopped and walked the fifth turn anyways. Hit the next straight and begin jogging again. Finished out four laps (1.09 miles) at 9:10 average pace.
2) Can run fine in straight line. Symptoms on the turns. If I run in outside lanes and start at the bottom of each turn, can extend a straight line run to about 125m to 130m. Will alter workout to 16 x appx 125m with walking the turns as intervals. Will be alternating running directly into and directly with a 15+ mph wind. Start easy with a 7:42 / 7:22 / 7:12. Adjusting to wind on each rep and then accelerating. Except for one outlier, next 5 in 6:41-6:39 pace range. Except for one outlier, last 7 sub-6:40 into the wind and sub-6:30 with the wind. Turnover hitting 5:45 several times and 5:30 on last one with tailwind. Absolute blast getting to air it out again and didn't want to stop. Little to no discomfort or tightness when running.
3) Cool down by jogging another four laps. Worked to straighten out the turns and did not have to pause any to walk. Averaged 8:36 pace for another 1.09 miles. Walked back to the house except for jogging up hill on Broadridge to test for symptoms on inclines. Everything was symptom free and functional except for "jarring sensation" on some impacts if foot strike was too flat and heavy.
Issues with any kind of function, discomfort, and pain with calf muscles appear to have dissipated. Can do calf raises off edge of step all day long and able to explode off ground contact. Stay diligent with Alfredson Protocol, keep training, and see where and how fast things progress.