Time to Start Running

A good week on the bike. First week over 200k for a couple of years, and some of that at (and occasionally above) threshold. Love Strava.....

Time to start a running plan (stairs and general strengthening have gone well as a reintroduction). 8 weeks to see if my achilles will play ball, or else I'm buying a Malibu to take to Port in May.

Most (but not all) of my achilles problems occur when I am "restarting". The better I'm running, the further in the rear-view mirror achilles problems seem to be. Whether that's because a consistent period of running leads to good technique and good times, or whether good techniques reduces injury risk. Chickens and eggs.

In any event, I'm prepared to be patient this time, concentrating on getting rid of the accumulated scaring, remodelling technique, and releasing the lower leg muscles.

See how we go with:

1. Break up existing scar tissue. Consider Graston Technique or similar to break up the existing scar tissue that is still all over the right achilles - currently 4cm thick. (Simon did this under ice-numbing some years ago and it seemed effective).
2. Improve flexibility and movement of all the bits down the back of my ass and legs with a weekly massage.
3. Run daily even if only very lightly. Knee and achilles seem to work better with a daily lube.
4. All running on grass for the foreseeable future. I don't think this necessarily benefits achilles problems in itself, however compensating for sore knees and road shock when the general infrastructure isn't yet strong is "technique-altering" and stupid. Even Monday night's run felt a lot better at Hunter Fields.
5. Work on technique first. Start with easy 12 x 60m intervals. Progress with interval-distance some continuous running at the end of 8 weeks. The whole system just needs to start engaging again, and slow slogging of continuous k's won't improve running form, and is unlikely to prevent injuries.
6. Review technique: Get the video out for some technique review.
7. Experiment with ditching the orthotics and clod hopper shoes. Two worst bouts of achilles injuries that I've had have been in Brooks Beast and Trance. Both heavy and inflexible in their own right, but throw in some orthotics and it is like having bricks on the feet. Running form and technique appear to be better in lighter (at least mid-range) shoes, and I suspect that technique might be a better guard against injury than motion control shoes.
8. Get weight down. Not sure what the connection is, I don;t think it is a load-issue with achilles, but again extra weight means shitty technique, which I am holding as chief culprit at the moment.
9. Fish oil and that other whacky anti-imflammatory stuff: Almost certainly witch-doctor treatment, but possibly worth a shot