Training Tuesday: Recap, Week of Sept 8, 2014

Last week was a mixed bag, as you’ll see below. (and you’ll know if you follow me on twitter – thanks to all my tweeps for your support on Saturday!) Tuesday’s run was okay, but tough. Wed and Fri were recovery, so didn’t expect much. Thursday didn’t go the way I wanted, and neither did Saturday. Sunday was a pleasant-ish surprise. So it’s hard to tell what’s going on and how this week will be. Maybe I need to do double run days – add short recovery runs T/Th after work (not sure about Sat) to help with recovery and make the other runs a little better. I had started doing that last year right before I got injured (which I think was the effect of going from 50-80mpw in only a few months, not the adding on of easy 20-30 min runs a couple of times) and I noted that while the 2nd run itself was never that great, the next morning’s run was much better than if I hadn’t run the evening before. Fueling is an issue for me if it’s not first thing in the morning, but since T/Th are telework days, i could just eat lunch early then take some gel at the start.

(Reminder about that flu shot – there’s already a flu going around here, and the shots take 2 weeks to hit max effectiveness. If you’ve got a race in 3-4 weeks, especially with travel, it’s not too late!)

Run 60.53 miles this week. 2nd week above 60 in this cycle. I am sort of happy about this, wish I was happier. I’d wanted to have more weeks above 60, we’ll see how the rest goes.

  • T – 10.5 miles – The plan was 3-4 x 2mi tempo intervals, and I got it done! (took in as much gel as I did on my weekend long run, yeesh) 2mile warmup, then 3x2mi at (7sec slower than MGP, MGP, 6s faster than MGP) with 0.5 mi recovery after each set and 1mi recovery at the end. Hard physically and mentally, but I managed to hold out for each interval. Didn’t follow my whole routine after, as I had to go into the office after my chiro appointment. Then, the fridge/freezer died….so a little stress. Earliest tech appt late Thursday.
  • W – 6.2 miles, recovery pace. Kind of blah.
  • Th – 11.03 miles – today’s plan was either tempo intervals or easy. For the first time I can recall, I took the easy option. Ran 1.5mi warmup, 8.5mi at low end of ez pace zone, then the last mile did 0.25 faster, 0.25 faster, 0.5 faster, ending at the top end of the ez zone. No idea how I got through it – I feel like a weak wimp, but there must be some mental toughness because despite really wanting to stop a number of times, I got myself to keep going. Legs were kind of sore, and I was tired. Not feeling great. I’m starting to think some of my other physical/medical stuff – more than normal training fatigue and life stress – is affecting me, but not ready to talk about it and will require longer investigation than there’s time for right now. Still obsessing about what my goal pace should be or can be for Baystate. Today wasn’t encouraging.
  • Fri – 4.5 mi. I don’t usually run on Friday (do XT) since my long run is Saturday, but how could I not run before doing this? It was at a recovery pace and just fine. Legs felt looser after.
Boston 2015 registration

Boston 2015 registration

  • Sat – 21 miles. The best I can say is that I got it done, how I got myself through it is anybody’s guess. I’m both a wimp and mentally tough, apparently. (well, I’m very stubborn if nothing else) The PLAN was 10 miles easy pace, 10 miles goal pace, 2 miles faster than goal pace, with the last 0.25 as fast as possible. Actual: 10 miles increasing through easy pace one, 10 miles at (new, slower) goal pace (yes, I’m adjusting….) and 1 mile cooldown. Took plenty of gel. (~300 calories) I’m not sure whether I could have pulled off any more miles at goal pace, let alone faster, but one of the ways I got myself to get through the 10 was to tell myself I could cool down after – maybe you can only lie to yourself so many times to get through a run, then you’ve got to follow through. I think the goal pace was harder than it should have been given all the training I’ve been putting in and given that it wasn’t much faster than I trained for Shamrock – and that it was much slower than the pace I’d been trying. 10 at this pace, and I’d managed 8.5 at the faster goal pace some weeks ago. Truly don’t know what this all means. I am slowly realizing how much stress and poor sleep may be affecting my training, and how much stress I have been under in the last 4-5 months (much of it still present). There’s probably one or more aspects of my GI and related issues playing in as well. Not sure if I’m hitting diminishing returns on my no-grain diet (since Jan. 2013 roughly). I’d tweeted with Matt Fitzgerald and he said he’s seen athletes get great results from Paleo type diets for a while….lean out, better performance – and then it starts to go the other way (poorer performance, recovery, not sure about the weight/lean). But that’s the only data point I have on that possibility.
  • Sun – 7.25 miles OUTSIDE! Faster than I should have gone for a recovery run (I’m not very good at pacing), but less sore and bad than I expected after yesterday. Wore the below for the first time, comfy on the run.

Sustain the Pain tank from Reckless Running

Sustain the Pain tank from Reckless Running

Bike:  30 min after Saturday’s long run
Core: Skipped Monday as I didn’t get it in the AM and wanted to protect Tuesday’s run. Did it W AM, a bit modified. Skipped Friday. May need to move Core to T/Th/Sat along with other strength to give body a break…but no idea how to find yet more time on those days post-run!
Wharton flex: 6 days, skipped Tues 
Chiro exercises: Nope. No time on Tues, too sore on Th. Bleah.
Coach Jay GSM routine: 1 hard day T, 1 easy day Th (normally a hard day), easy day Friday. Sticking with wks 5-6.
Myrtl routine:  4 (days I do the Coach Jay GSM, there are some of the Myrtl moves in there)
Calf stretches: 6x 
Elliptical: None. 
Pool: none
Walk: pre-run 15 min warmups, plus 3 miles on Monday pre-interview (mind wanted to run but body didn’t feel like it wanted to)
Drills: before every run – lunge matrix, high knees, skips, butt kicks, butt kicks moving in reverse, karaoke, added front & lateral leg swings
Other: Chiro Tues, sports massage Sun.
Nutrition: Looking at nutrition again. Seem to be even more sensitive to volume with things like salads. Appetite weird, digestion slow. May not be eating enough carbs. Trying to use sweet potatoes for that. Controlling Arctic Zero early in week, as stress went up, started “treating” myself. (now I had someone tell me that xanthan gum, in all Arctic Zero, could be something I’m sensitive to – the symptoms are similar, but then again I get the symptoms without Arctic Zero too – think I’m sensitive to everything at this point….) Still avoiding nut butter, though not sure why. May just eat the darned stuff. (May do so tonight – Monday) Have been eating Terra original chips, putting extra salt on them. Had some good Taro chips (from Terra) Sunday, along with my yuca puffs. Those who worry I am not eating enough, no worries. I’d list all the food I eat daily or in a week, but you’d be really bored. It’s pretty healthy and very repetitive, since I can only eat certain things. And, if you read my Weekend Update post, you know that I tried decaf coffee made in an AeroPress over the weekend, first time in quite a while for coffee for me. Who knows, maybe the solution is to eat whatever the heck I want (except for the things that make me sick or in pain). I’m trying to only worry about the numbers on the treadmill, Garmin and chip – but you know it’s hard.

Life/work stress: You know how I thought this would get better? Yeah, that didn’t work out…doesn’t look like it will be decreasing soon due to stuff at work and in life in general. Not optimal for <5 weeks to Baystate.

My current struggles, challenges, whatever you want to call them are definitely making me appreciate how lucky I was in all areas in the buildup to Shamrock and a fairly magical race day (winds notwithstanding). I can still hope for best on race day and do the best I can to prepare, but I’m certainly not feeling the same level of readiness or confidence as I get closer to the race. I’m disappointed, deeply, that I may need to recalibrate my goals and expectations for Baystate (didn’t have many for Richmond or my ultra, but would look at those too). I also need to think about focusing on Boston. I wouldn’t say I’m giving up on my ambitious goals. I spent some time during one run thinking “well if I can do X at Baystate, maybe I can do Y at Boston and then Z at a fall marathon next year”.

I may have to think of Shamrock as my first marathon instead of my third – there was such a huge difference in my times and my training and race execution that Shamrock kind of stands alone. It may not be “fair” (to myself) or “reasonable” (not that I’m known for setting reasonable goals!) to try to cut as much time off in one training as I’d originally targeted. I ran Shamrock mid-March, recovery took a bit, ran a 10 mile race in April, the Heartbreak Hill Half in June, then started immediately with some extra training modules before the “official” 12 week cycle. It may take more of a progression – more time, more cycles – than that to get where I want to go.

It’s hard to think I may have just set up too ambitious of a goal for the time available and that that’s the real problem, not what the goal is, just when I can achieve it. But I learned the hard way in 2013 – by ramping up from ~50mpw to 70-80 in a few months and getting hurt – that trying to make the type of increases in mileage (or in this case speed) that would or “should” take years to do carefully and in a measured fashion can too easily lead to injury and having to take a break from running. I don’t want that. I’m in this for the long haul. But I DO feel like there’s a clock ticking, maybe because of my age/health, like I only have so long to do what I want to do. Wish I had some of the years back when I wasn’t training as much, but I was doing what I could then…and if wishes were horses, Wombles would ride! (anybody get that?) Certainly doesn’t lower the stress level. But it is what it is, and I will do my best to play well the hand I’ve been dealt.

Going forward, I’m not entirely sure how I’ll tweak my plan. I think I’m adjusting my goals for the race and thus the goal race pace, and will likely reflect that in my long runs. (I really don’t want to adjust, so I’m sort of dragging my heels and fighting with myself, but I think that’s what has to happen.) I’m of two minds of whether to try to continue to push toward my original goal pace in my T/Th long/speed workouts (tempo, intervals, etc.) in case I CAN actually do it – have a breakthrough or something – and because it might give me a little extra speed in the race. Feel free to make suggestions in the comments.

I’ve also got my first acupuncture appointment set for the 23rd, someone (who used to be a PT) recommended by my sports massage person. I want her to try to work on my posterior tibial tendon crankiness, sleep issues, GERD/hernia and some other health stuff. Apparently we’ll do an hour interview where she gets to hear all my concerns (should be fun for her, not) and then she tries to figure out how they hook together or don’t, we prioritize and then she starts treatment. I also am scheduling sports massage weekly if I can get it, and trigger point every 2-3 weeks (she’s much harder to get an appointment with) as well as my weekly chiro visits. At some point, I’ll return to my regular doc for annual blood tests and checks of things which may reveal underlying problems that are affecting me, but there’s no time to get that all done (tests, results, appointments) much less treat anything, before Baystate, so I’ll have to press on with what I’ve got.

Whew, that was a long one! If you’re still here, thanks for reading.

Hope you’re having a great week!