Achilles is bothering me again. I guess I'll run with the girls this week, at least on the workout days.

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Mon:	10	am: 70 minutes easy, from the north end of the RB up into JPL & back with Keith, Victor & Davey. Added 4 short (~80m) fast hill sprints with jog back recoveries. Those felt pretty nice. Calves felt sore but not damaged, even on the hill sprints at the end).
Tue:	6	I had an appointment with the podiatrist (Dr. Helfand) this morning. This is the guy I first saw about 6 years ago when the PF started. The only notable thing that happened is he took a few x-rays of my right foot, and there's a small heel spur visible now, whereas 6 years ago there wasn't one. He said it's a pretty small one though, and symptomatic to PF, rather than being the actual cause. Of course, we also only looked at my right foot, so there isn't a good comparison to the left one which feels fine. pm:Biked over to the Rose Bowl and joined the Oxy women in a tempo workout (of my own invention, no less): 3mi continuous tempo with 1st & 3rd miles at threshold, 2nd mile faster, plus a 1000m lap of the grass field at full speed starting 3-3.5 minutes after the finish of the tempo. Splits of 6:42/6:35/6:41 for the lead group, then 1000 in 3:35-3:40. Had a strange painful stomach ache start on the bike ride home.
Wed:	12	am: arroyo run with the Oxy guys, starting from San Pascual. Mellow pace for the first half, then things picked up a little. Finished the last couple of miles faster with Eric, edging down to 6 minute pace. This was when my hips & glutes started to get kind of achey. Ho hum. Other than that I felt pretty good. pm: Did a quick (20 minute) session in the weight room: pullups, core, eccentric calves.
Thu:	6	Easy workout with the Oxy women's pack: 2-3-4-4-3-2 minutes on (~6:50 pace) with 1 minute off after each one. Achilles felt ok. Some core stuff afterwards.
Fri:	6	pm: 42 minutes barefoot on the NF with Mark. Finished with 4 nice fast striders. Felt surprisingly good, although I can definitely feel a little something in the right achilles. Also, I had a follow-up appointment with Dr. Adamson, the orthopedist I saw about a month ago when my achilles first started bothering me (again). He didn't really have much to say this time, but I got a 6 day sample of Celebrex to try out.
Sat:	10	am:VO2max intervals on the Prado Park course with the Oxy guys. Ran 10x800 on the course, with equal recovery between reps and a 6 minute break between the first 5 and the last 5. Ran with Victor, Noah & Thomas mostly. The actual length of each 800 varied by enough to constitute 40-50s variation in times, But I think for the most part we were running 4:55-5:15 pace for just about the whole set, stayin steady in the middle and finishing strong. Ran the last one barefoot. pm: Partied till exhaustion at the annual Parkwood Halloween extravaganza. Pretty damn fun there: compared costumes, drank beer, ran barefoot around the block and generally laughed my ass off until 3:30 in the morning. At this rather late hour I still had enough wits to floss & brush my teeth, so it couldn't have gotten too far out of control. However, there are always consequences for this sort of indulgence in excess, and I believe most of these will rise into view with tomorrow's morning sun.
Sun:	--	Off. Spent most of the day in the fetal position. Actually, I did get up from bed from about 8am to 10am (still feeling slightly drunk, which is probably how I kept moving at all) and did some sweeping/tidying of the courtyard post-party
Total:	50mi	This is pretty solid for what I was trying to make into a down week.