Morning run!

Workout Summary: am run 6 (53)/pm run 16 (1:12)

6 am: Did leg weight routine, 25 minutes. Did full routine at 2 X 20 single leg sets but lowered the weight a bit. Then ran outside very slow, 8:45-9 min per mile. Achilles sore with each step but managable and stable. When I finished running, the pain almost immediately stopped. That is a favorable sign.
I bought 2 sets of sorbathane heel pads last night. I placed 2 on the injured side and 1 on the normal side. This elevates my right heel about 3mm compared to the left but the total elevation of the right heel is 6 mm. This has taken alot of the pressure off the achilles because when I strike my foot, my heel is uplifted. We'll see how it feels tonight.

Ice bath 20 minutes about 30 min after run, at work. Then 20 min. at room temp, 20 min ice again.

6 pm: Run 16 miles. First 5 in 41, final 5 in 44
middle 6 on track. Descending at 2 mile increments
First 2 = 15:16 (7:38/mile) HR ave 115/max 123 (Z1)
Second 2 = 15:00 (7:30/mile) HR ave 120/max 125 (Top of Z1)
Final 2 = 14:14 (7:20/mile)HR ave 129/max 135 (Z2)

Well, the middle 6 drained my legs good. Salad and minimal carbs for lunch had alot to do with this, as well as not running long in almost a month. I wanted that final 5 to feel like the final 5 of the marathon, legs drained and fatigued. So, I accomplished this.
Achilles sore with each step but again, tolerable. Had to shuffle stride a bit final 2 miles because it became very tight as final 2 miles were a slow upgrade. As soon as I stopped running, the pain subsided pretty quickly.
Needed these runs today. Needed to feel that end-stage weakness in the legs I havent felt for awhile.
Recovery drink after run. Iced achilles with ice bath submersion 20 minutes X 2
Sauna training before bed, 180 degrees for 15 minutes.

Diet:
Breakfast: 1.5 cups oats with tbs flax, raisins and tbs bwn sugar. 1 slice of sweet potato bread, med coffee.
Lunch: Salad with 6 oz halibut and mixed vegies. 2 oz bag pretzels, water.
Afternoon: pretty hungry but held to 1 apple and medium non fat latte
Dinner: Thai chicken and vegies, about 2 cups of rice. Orange soda