Newbie to sprinting -- achilles tendon issues
Problem: achilles tendon has been acting up after beginning sprinting a month ago, every ten or so days.
Background: I've been following PBF since mid-June, easing into everything and increasing incrementally. I feel stronger and love it! I haven't been a "runner" since early adulthood, and then I didn't run but I could if I had to.
I do sprints a la PBF beginners, very slow jogs (half a block) with resting walks x 6, then 75% with recovery time walks x 6.
First beginner's sprints I was horribly winded early on and almost couldn't finish. Second time I was winded at the end. Third time I can recover to almost normal breathing between the actual sprints within two minutes! And I did a 100% all out on the last sprint rep. I am loving this and want to do more!
However, sometime prior to my second workout (not after the first one) my right achilles tendon started hurting. The workout itself didn't make it worse, and it eased up a bit before the third time. After that one I had pretty constant "reminders" especially in the morning, so I waited to do another one until the pain had gone completely. Which was yesterday.
Today, I tried changing my running form (I'm a heel striker, ugh) to more ball-of-foot, and I guess that was not smart. I only completed five slow jogs and called it quits as I listened to my heel/body. I had done warm up stretches, toes-on-stairs stretches, massaged my calf, walked medium rate for ten minutes before doing the slow jogs. So I'm trying to figure out how to be better to my body, but it isn't working yet.
I have one complication that may be affecting the recovery: my work boots (steel-toed, high ankle, required) are not flexible enough to let my foot bend properly, so that when I do have pain, I have it with every step in those shoes. That's ten to twelve hours a day, four days a week. I'm barefoot probably 85% of the rest of my life.
Suggestions? Links? Do I ice or do I use heat? I do the sprints because I don't have ready access to a pool, or a gym, and I guess if I need to get my bike fixed and do that instead for a while I can give that a shot. But I need input -- the five jogs I did were wonderful and after the first one I wasn't even winded!
First ever Whole100 completed March thru June 2013, never going back!
Started PFB June 13, 2013. I'm stronger already!
50yo, female, 5'5"
SW: 207, Ending Whole100: 192, CW: 182 (8/1)
GW: suggestions? LOL, I don't even know what's feasible yet!
PBF: 7 kneeling pushups, 45 wall squats, 14 chair-assisted pullups, (60 sec/30 sec side) hand/foot planks
"We're overfed and undernourished." -- every SAD, ever
"The point is to live." -- Albert Camus, The Myth of Sisyphus