Run fast

nice job, sugar house! the article forgot to mention the annual sugarhouse relay carnival and the hip new dunkin' donuts store. also, the peacocks on 1300 east!

Agreed. The Relay Carnival definitely deserves a call out. Every city has parks, colleges, and bike trails, etc....but only one place has 3 races for $20 with a DMR and Mile Eliminator.

That article also forgot about this:

http://goo.gl/TRqKU0

Hopefully progress this week with the Achilles, Fritz?

Unfortunately the casual 10 mile yesterday still irritated it, even after not running Monday to Friday, stretching and calf exercises, and putting additional cushion under my heal. The soreness/pain is right where the tendon attaches to the bone and it is very sensitive to the touch. My worst fear is detaching it from the bone, thus requiring surgery. I think I am safe to crosstrain because it doesn't seem to strain it but any running at all is probably counterproductive at this point.

Do you think getting is scraped would be helpful? Since the pain/irritation is isolated to such a small spot right against the bone I am not even sure if stretching it is a good idea.

Sorry you're still struggling with that, Fritz. Although I think scraping can help the calf muscle, and even the musculotendinous juntion (the portion where the muscle turns into tendon), I would NOT recommend scraping directly on the Achilles tendon's insertion onto bone.

You probably have bursitis. Any time the direct insertion of the Achilles is painful, it is usually bursitis. At the Achilles insertion onto bone, there is a bursa superficial to the tendon (directly under the skin), and there is also a bursa deep to the tendon (right next to bone; called the retrocalcaneal bursa).

I would still stretch your Achilles -- just not too much. I would also keep consistent with massage/foam roller. I would also avoid a cortisone injection into that area (it can weaken the tendon, causing rupture).