MDay-78 -- Sat. July 4

Decided to implement the stretch and strengthen program I'd found for achilles tendonitis. Figuring my case is still pretty mild, I'll do stretches and start the strengthening, and keep a close watch on running: more biking and extra rest days as necessary.

Pleasant breezy if muggy morning, so set off to do a mile or so of warmup -- down GeoHannum, ran round the field and then on to DPW driveway = 1.25 miles. Stopped for stretches, and level one strengthening. Then jogged slowly on and took State School to Checkers, then on to the trail. Followed it on at a gentle pace, then at NoWash underpass took road down as far as Burt's used cars, then back into the trail (horse flies and hove flies out now, along with the usual mosquitos and gnats) and up to the underpass again, and off trail to road up into town center and down home. Get all the way to Greenwich before stopping clock, covering a round 10 (including warm up):

Time: 1:23:31
Distance: 10.03
Pace/Speed: 8:20s/7.21 mph

Comment: still feeling the twinges, and both ankles a bit sore--I guess part of the problem is left over strains from the Mt Greylock race. The gentle pace was nice, mainly, but still ended up feeling tired, and knees wanted a rest too. Even recovery is hard...