Training Log Archive: Gswede

Ok, so it's a 9-point plan, not a 10-point plan. But this should do it.

1. Twice daily - Part 1: Eccentric heel drops with only body weight 2x15 - Part 2: Eccentric heel drops with weight - 5x15 Part 3: 5-minute isometric calf hold

2. Daily contrast hydrotherapy

3. Shoes with a drop of 9mm and no hardback shoes. If they have a hard back, modify the shoe to not aggravate the Achilles

4. Cross-training the day after high-intensity, preferably cycling with clips

5. Strassburg sock for passive stretching

6. No running on hard surfaces

7. 15-20 minutes of progressive Achilles warmup before any run or competition (running without placing pressure on the Achilles)

8. No workouts below 3:30/k until Achilles improves considerably (2-3 months minimum)

9. Never run with pain. Pain doesn't heal