Training Recap – Week of March 23, 2015

Here’s last week’s training:

Run: 43.6 miles, on the low side.

  • T – 9 mi. Was to be 30-45 min tempo. But no. 3 mi increasing pace w/u, Caramel Macchiato gel, 2mi tempo pace. Quite hard on legs, cardio. Did a recovery mile, started to try 1/4 mi repeats at tempo pace, said no, rest at easy/recovery pace. HR 140? Legs hurt. Feels like no speed, power.
  • W – 3.1 mi at recovery pace. Tried to do some strides at end and hamstring said no way.
  • Th – 8 in “easy” pace zone which felt hard. (bad stomach overnight, lost a couple of hours of sleep, maybe got 5) High HR at end. Room was warm and humid (64 degrees 30+% humidity – race day could be like that) Too many possible causes to nail one down.
  • Sat – 18.5 miles (was to be either 20-24 or 24-28 at long run pace, depending on which McMillan plan you follow, 4-5d/wk or 6-7d/wk). I thought about just doing this easy, but decided to try to get some goal pace in (still trying to find that goal pace for Boston, chose one that was just at the top of the rx’d pace). So: 3mi warmup in pace zone, then 12mi goal pace.

Schedule: Was going to get up at 5 and do a full schedule, but my Passport tells me I don’t have to be at the buses till 7:55 so I caught some more sleep after DH left in the wee dark hours for his race. At this point, trying to grab all the sleep I can get. Bus ride (assuming I get on the first couple) puts me in the Athletes’ Village 9-ish (probably snack on bus) with some time to get through portajohn lines (at least once, hoping twice) before we have to leave the Village (10:15) to walk the 0.7 miles to the start line. All very organized, done in order by wave and corral. My wave starts 10:50, but since I’m corral 6, I expect I’ll start 10:55 or so (anyone with experience/knowledge, correct me if I’m wrong please!) I used the time in the morning to catch up on blogs and the remarkably silent twitter (lots of folks were racing yesterday) as well as make lodging plans for Beach to Beacon and listen to a guided visualization by Dr. David Asp, while I was doing legs up the wall. I may actually put it on my iPod with my race music so I can listen to it on the bus or in the Village – assuming I can figure out how to do so in a way that doesn’t screw up my music!

Fueling: (run started closer to 11:30, warmup started ~11) 7:35 1/2c applesauce with 1 scoop Hammer plain whey protein. (hungry at 815, and continued to get hungrier!). 9:45 squeeze packet of applesauce & 5MAP for protein (a few sips of water) and 3 FRS chews – all things portable on the bus to eat there or in Hopkinton 10:30 1 pouch Vespa. After warmup and drills, just before start of run, 1 Vanilla Gu dumped into a Hammer flask with water to the ‘1″ line – thought this might work well to carry to the very start. It was still sweet and thick and made me a bit thirsty. May need to add a bit more water but not too much! (no water on course till mile 2) During run, GUs starting at 3 miles, mixing up flavors a bit: 3/Vanllla, 6/Salted Watermelon, 9/Salted Caramel, 12/Strawberry Kiwi Roctane, 15 Salted Caramel. (plan was 18/Blueberry Pom Roctane, 21 Caramel Macchiato, 24 Jet Blackberry)

Listened to:

  • Marathon Talk (latest ep) with Adharanand Finn, author of Running with the Kenyans (which I just finished re-reading) and the new book The Way of the Runner (about Japanese running) which doesn’t yet have a US publisher. I almost ordered the book from Waterstone’s in the UK, but shipping costs more than the book!
  • Runners Connect episode with Alex Hutchinson on supplements and miscellaneous running info
  • Part of the DizRuns episode with my fave Mike Wardian (from last year, was saving it for a tough day as I love listening to Mike) – only part because I didn’t go as long as I’d planned.

Sleep, core temp, and hydration: Was was too cold after run (got the room down into the 40s), so took an Epsom salt bath and shower. Took Tylenol as a preventive against elevated core temp. Didn’t get that warm but also didn’t have any appetite or thirst. May not have done a great job hydrating. Yet another bad night of sleep post long run – 6th week in a row. I really think it has something to do with the late start/finish and possibly the caffeinated gels. But it’s not helping my recovery! I slept 10-11, then I was AWAKE with legs twitching, thoughts racing, and a HR of 56 until 2am, when I dozed until my pill alarm at 3am. Was able to go back to sleep until 5, then doze till 6. So that’s 5-ish hours of sleep, in 1-2 hour chunks. Gotta think that’s sub-optimal.

  • Sun – 5 recovery pace miles. I was quite worried about my R calf and L ankle. Very cold out, ran inside. The calf got better as I went along before it got crankier at the end, not surprising. The ankle held up, but I have some discomfort on the outer top of my L foot, from ankle down to toes. Probably yanked some stuff.

Finished up the DizRuns Mike Wardian podcast from yesterday, and listened to Bernard Lagat episode on Babbittville before the Carlsbad 5000.

Bike: 20 min Mon AM, 30 min Mon PM, 15 min F AM, 24 min after long run Sat
Core: M, a few moves on Friday (twangy R knee said no to planks)
Arms: just what I get via core (plank) work
Wharton flex: T (so bad about this this week – it was a very tough week in some ways)
Chiro exercises: Th
Coach Jay GSM routine: Th
Walk: 15 min before runs
Drills: before runs except Sunday
Other: Chiro Tues and Fri, massage Sunday.

How long till your next race? How’s your training going?