Second week of training in the books. Now <11 weeks to Boston. I still need a lot of hill work, miles at/above goal pace & a combo of the two on tired legs so I can run my best from Hopkinton through the finish line.
Run: 51.5 miles – 2nd week over 50 miles, woot!
- T – 7.5 miles – 2 miles of warmup, then 2x2mi at goal pace with 0.5 jog between sets, cooldown. You’d think I’d be happier about this, but it was supposed to be 4 sets. The first set was tolerable, the second set tough, possibly because of hills on Sunday and wall sits on Monday. Trying to take some comfort from the fact that on Dec. 9 I ran 6 mi (straight) at goal pace then one mile faster. So the speed WAS there at some point, maybe slightly pushed aside by ultra, recovery. I need it back!
- W – 4 miles, 0.5 recovery pace then 3.5 ez pace.
- Th – 10 miles. This was supposed to be 12-16x(0.25 at 27sec faster than goal pace with 0.12 jog). I did 8 reps. 3 mi increasing warmup, the 8 rep set, 1 mi ez pace, 1 mile cool down. (I did the cooldown mile partially because I just really wanted double digits, still upset about Tuesday.) Did my exercises after. In talking with DH, I remembered that I’d taken most of my training runs for this training cycle from the “run 6-7 days a week” plan rather than the “run 4-5 days a week” plan, which makes them harder. This does not change the fact that I feel like I should be nailing them by now.
- F – 3.5 miles at recovery pace. Yes, a Friday run! M/F are usually my XT days. I did this run to test out the new Asics Gel Fortify shoes I’ve been wearing around the house. And, okay, I wanted to be more likely to get over 50 miles this week. I ran with the Asics insoles – which are very cushy and well formed for motion control – not my orthotics, and though I seemed to be hitting harder or at least slapping, there was pretty good pronation control and nice cushioning. I’m usually VERY sensitive to any lack of pronation control. (for example, my black Brooks shoes for work and the old orthotics in them aren’t cutting it anymore) I didn’t have any foot/leg problems on Friday (and my legs actually felt less stiff/sore/gunky than they usually do) nor on Saturday. So, we’ll keep trying these shoes from time to time. DH suggested I could do some training in them and still race in the Adrenalines. I might try my orthotics in the Asics next time. Did have some weird pain in 1st 2mi R big & next toe, like nail, but it went away. I also noted that the shoe pulled up on the front of my toe separator, deforming it. That could be a problem over longer runs. I don’t necessarily mind going through them faster, but they’re not so cheap I’d like to burn one every run. (but if I have to….) My HR at the end was still too high for the pace though the room was 65+ degrees. The fact that my legs felt decent on Friday and that I had okay runs over the weekend are making me wonder if I really do need to do recovery runs on M/F (or at least one of those days) and/or double runs on T/Th. Maybe that would flush out my legs better than the bike XT and allow me to have better runs. And they’d be short runs, probably no more than 30 minutes or so.
- Sat – 21 miles! First run over 20 miles since the 50k on 12/28, prior to that 9/28, pre-Baystate. Did have a 20 miler in early Dec. Would have liked to be faster, but decided to go longer instead as I thought that might be more doable after the T/Th runs. I wanted a win, I’ll admit it. It felt like a partial win, wanted it to feel easier than it did. 2 mi w/u then 8x(1mi 70s slower than MGP, 1mi 26s slower than MGP), 2mi ez pace, 1mi recovery pace. Simulated the course profile as best I could, including the fun ~0.25mile at 5% incline (!) in mile 21. (that’s why I went that extra mile, to make sure I got that brutal bit in on tired legs) Took 4 GU: vanilla bean at mile 3, salted caramel at 6.5, strawberry-kiwi Roctane at 10.5, and salted watermelon at 14.5 HR at the end was better, so yesterday’s was probably due to the room temp. Listened to:
- Marathon Talk (with the supercool Steve Way – what an amazing story – listen to his old interviews on MT and check out his blog)
- UltrarunnerPodcast with new “go-to” ultra coach Jason Koop (coach for Carmichael Training Systems, he even supported Dean Karnazes on his 50 marathons in 50 days effort)
- Another Mother Runner with Christine Hinton on running a 5k under 30 minutes and 10k under an hour. I’m debating a 5k next weekend and a 10k the weekend after for some speed training so I thought I’d listen. Right now, the weather for the 5k looks nasty, so we’ll see.
Wore the medium FlipBelt, 9 gels in it. Definitely works better than the large, doesn’t slide down and mostly doesn’t ride up – until there are less gels in it and thus not enough weight to hold it down – not bad though. Still doesn’t bounce, which is much appreciated. May try to add a Hammer flask of water next time. Still debating boards/treadmill as the clock ticks.
- Sun – 5.5 miles. 1mi inside to warm up thoroughly (after my 15 min walk), then 4.5 mi outside with some hills! Average pace – according to Garmin – was faster than it felt, but still in recovery zone. Took 2t of my EFS gel before I headed out.The pace of my run wasn’t stellar (no surprise) but Garmin again showed my cadence not to be too shabby. I still like downhills better than uphills, and think I run them better in general. But I need MUCH more practice on both! Had my massage Sat instead of Sun this week, a bit concerned how that would affect my run on Sunday but it was tolerable. I still prefer Sunday for massages since I do XT on Monday.
Bike: Mon 45min, F 30 min, Sat 20 min post-run
Wharton flex: W-F (wow, that’s not good!)
Chiro exercises: Th light Ohnos
Coach Jay GSM routine: Myrtls and GSM Th
Other leg/body strength: only if you count the few wall sits I did
Calf stretches: managing these daily I think, but calves continue to be tight
Walk: 15 min before runs
Drills: As usual, though I did skip them Sunday (walked then ran on treadmill before heading outside)
Other: Chiro Tues, massage Sat. Majorly craving chocolate and other yummy things in pretty much any and every form. Eating too many bananas with nut butter and potato chips. Still avoiding the scale since I’d just beat myself up even more.
Slacked on core and arms and Whartons. I’ll say I’ve got some stress and stuff going on, and it may be making me fatigued and less efficient at using my time and limited energy, thus allowing me to “run out of time” for things I need to be doing. Something to work on.
Wednesday, I got a TRX lesson, intro to the rowing machine & check of some of my exercise form (squats, lunges) from a trainer in the gym at work. I may not use the TRX or rower much, but at least I can, and I think the form corrections will help. Definitely noticed a difference when I did squats and lunges at home on Thursday.
Please keep your fingers crossed for me that the Asics work out! I only have 2 pair of the Adrenaline 13s left (and one of them I’m not sure of).
How was your training last week? More wins or more “work on it”s? Learn anything new?