Training Recap – Week of Dec 8, 2014

Inside 18 weeks to Boston, less than 2 weeks to the ultra.

Run: 55.1 miles (woot!) Stopped wearing toe separator as of Wed. as it seemed like it was causing knee problems. Through Saturday, wearing the men’s Brooks Adrenaline 13s, size 9 2E. Sunday, had to go back to the women’s Adrenaline 13s (10 2E) I’m trying to save.

  • T – 10 mi, with 6 miles at new marathon goal pace and 1 mile faster, fueled by a Salted Caramel GU. Felt good, good run!
  • W – 3.1 recovery miles, bunion very painful first mile
  • Th – 11 miles with HILL repeats! Easy pace. 2 mi at 1% then 10x(3min 2%, 1min 0%, 1min 3%, 1min 0%, 30sec 4%, 30sec 5%, 1min 0%) – total of 8.28 miles for the reps. Today’s GU was Vanilla Bean. Felt good, good run! Seemed easier than last week’s, though of course I was tiring by the end.
  • Sat – 20 miles, long run pace (planned 18, but decided I wanted to push to 20), following the Boston course profile as best I can (better when I get boards). Now using 0% for decline, using 1% for both 0 and 1%, other inclines as written. (I’ll admit, after this run I thought “in 2 weeks, I’ll do this AND 11 more miles, really?”) 3 servings EFS w 1 water – took at 3, 9, 15, 18. Took Vanilla Bean Gu mi 6, tried Strawberry/kiwi Roctane at mi 12. The taste was tolerable and my stomach accepted it – I wanted to have a “no caffeine” option amongst my Gus – though I like the Blue/Pom Roctane better. I think for the ultra I’ll do sort of what I’ve been thinking of for the marathon (if I continue to carry the flask) – gel every 3 miles, with Gu at 6, 12, 18, 24 – and for the ultra, 30. The other times will be EFS mixed with water.

Less sore than last Saturday! Despite having gone faster and longer on Tuesday of this week, and doing 10 sets of my hill repeats on Thursday (last week it was 6). Hopefully this means my body is adapting and recovering well. I will say I felt pretty tired and beat up the rest of the day BUT managed to do my chiro exercises, Coach Jay’s GSM and Myrtls right after the run, and Whartons during the afternoon.

  • Sun – 11 miles, long run pace doing miles 16 – end of Boston course (plus a little). Again, less sore than yesterday (which was less sore than LAST Saturday). So, perhaps my body is getting some of the adaptations promised with hill training? Hope so, as that was why I started it now instead of waiting until January. EFS gel (2 servings total, mixed with water) at mile 3, 5.5, 8. Listened to Trail Runner Nation, then ran in silence when it ended.

So, between Saturday and Sunday, I ran 31 miles (almost 50k – 49.887k, to be precise). Granted, it was over two days and the race is not, but hey, it’s something. 30 loops of the course (1689.5 meter, 1.0498 mile loop) will get me something slightly more than 50k.

Yesterday, I’d noticed pain on the bone of my bunion during and after my run, but thought it was the bunion itself. Then I took the shoes off and saw a nasty red mark just below where the bone juts out. (sparing you a photo of the “deformity” of the bunion, etc.) so it seems that the men’s Adrenaline may not be wide enough after all. My feet were okay the rest of Saturday as I was in an old pair of the women’s Adrenalines, but as soon as I put the men’s on to run, there was the pain. Limping-causing pain. I tried loosening the laces in that area, which I thought helped, but after about half of my walking warmup, said “this is stupid” and changed to the women’s – which feel so different now. Wider (good), lighter (maybe good) but almost lower, less solid and less cushion between my foot and the treadmill (argh). So post-run, I ordered a pair of men’s Adrenaline 15s in 9 4E (the current men’s are model 13, size 9 2E) and will see how that goes. I still have boxes of shoes to try on and get returned before we go to Arizona.

Bike: M 40min AM, 48min at work. T 25min before dinner, W 30min at work, 30min before dinner, Th 30min before dinner 45 min, F 30 min, Sat 35min post-run Sat.
Core: M, W, F
Wharton flex: 6 – skipped Sunday 
Chiro exercises: Tues & Sat post-run (Thurs got sucked into a phone call that threw my schedule completely off) 
Coach Jay GSM routine: Tues & Sat post-run
Calf stretches: Didn’t actually count it – did them most days, some multiple times. Calves have been a little tight.
Walk: 15 min before runs.
Drills: As usual
Other: Chiro Tues, massage Sun. I’m noticing my hard and long runs are really killing my appetite, though I’m trying to eat anyway.

How’s your training going?