Monthly archives: May, 2015

Training Recap Wk of 4/27/15 or Recovery, Week 2

My last training post took you through last Tuesday. I’m doing this one in a bit different format as there’s not much to report.

So your big question is probably – did she make it all the way to Saturday before she ran again?

Yes, yes I did. I gritted my teeth and told myself “recovery is training” and got through it. I recalled Greg McMillan‘s comments in Boston that “we’re always training…when we’re eating, we’re training; when we’re resting, we’re training; when we’re training, we’re training.” Doing the non-running stuff, whether it’s resting, prefab, strength, or just getting to bed earlier, can be the hardest part of training sometimes!

RUN miles for the week: 10.2

Monday 4/27

25 min of bike in the AM, Whartons before dinner. Skipped core.

Tuesday 4/28

Walked 5.25 miles on treadmill at my warmup pace, some at 0% some at 1%. Did Myrtls after. Got gently encouraged to do less by a few folks on twitter who want to make sure I get a solid recovery. Whartons before dinner. Had good chiro appt where he worked on tight quads.

Wednesday 4/29

Core workout, first time in weeks. Ow. Walked 3.1 miles at warmup pace. Whartons before dinner.

Thursday 4/30

Walked 5.25 miles on treadmill at my warmup pace, some at 0% some at 1%. Skipped Whartons.

Friday 5/1

Core (again with the ow), then bike 25 min. Walked about a mile each way to lunch with a colleague, enjoyed that. Skipped Whartons.

Saturday 5/2 – RUN!

4 recovery pace miles. First run since last Saturday’s 2 miles I cut short due to quad crankiness. Today, just sluggish legs, regular soreness/stiffness one would expect (hello hammies!), nothing new or disturbing or unexplainable. Ran some at 1% which hams didn’t like, some at 0% which upper quads and hip flexors didn’t love. Outer quads feeling resumption of core work. A little tight quad/VMO on right. Definitely out of practice stretching and such, feel all sort of tightened up. Hitting that season where the a/c doesn’t work well enough due to similar outside temp and my runs are too warm: 66-68 degrees, 40+% humidity. Myrtls after.

Sunday 5/3 – RUN!

6 recovery pace miles. Noticed when I got up that I was less stiff and sore than yesterday, yay. Room even warmer, 70 degrees most of the run. Myrtls after.

Both Saturday and Sunday, listened to the most recent Marathon Talk, focused on the London Marathon. My runs were short and the ep was longer than usual, but only getting to listen to one podcast over the whole weekend pained me. I want my mileage back!

However, during my walks and Whartons this week, I listened to other podcasts, including the most recent Cloud259 on Boston (pre-London) which was fun.

I had some tweets with Coach Greg over the weekend where he gave me advice about having a really solid recovery then doing a slow base build (much longer than I’d planned) before going into hills, then a shorter speed module and shortened marathon plan. I’m thinking of trying it, with a few tweaks. He reminded me I’d put my body through a lot of stress with all the training and racing I did last year (and life stress on top of it) and I needed to respect that in the recovery and return to training. I want to hit it really hard, but right now I’m trying to follow the “no rush, no reason to push, when in doubt go easier instead of harder” approach.

When’s your next race, and when do you start training?

I’m glad to be in what I consider the first week of Baystate (and Boston) training, even if it is just some easy and long runs at lower mileage. I really prefer being on a plan, no matter how draft and pencilled in it may be. (I even planned recovery!)

 

 

 



Weekend Update – May 2-3, 2015

I’m joining Tara’s Weekend Update linkup! Hop on over to her linkup page and check out how everyone spent their weekends. I’ve almost forgotten how to do a non-Boston post….

Kind of quiet weekend here (this is not a bad thing).

RUN

Saturday – 4 recovery pace miles. First run since last Saturday’s 2 miles I cut short due to quad crankiness. Today, just sluggish legs, regular soreness/stiffness one would expect (hello hammies!), nothing new or disturbing or unexplainable. Ran some at 1% which hams didn’t like, some at 0% which upper quads and hip flexors didn’t love. Outer quads feeling resumption of core work. A little tight quad/VMO on right. Definitely out of practice stretching and such, feel all sort of tightened up. Hitting that season where the a/c doesn’t work well enough due to similar outside temp and my runs are too warm: 66-68 degrees, 40+% humidity. Myrtls after.

Sunday – 6 recovery pace miles. Noticed when I got up that I was less stiff and sore than yesterday, yay. Room even warmer, 70 degrees most of the run. Myrtls after.

Both Saturday and Sunday, listened to the most recent Marathon Talk, focused on the London Marathon. My runs were short and the ep was longer than usual, but only getting to listen to one podcast over the whole weekend pained me. I want my mileage back!

However, during my walks and Whartons this week, I listened to other podcasts, including the most recent Cloud259 on Boston (pre-London) which was fun.

Overnight Saturday into Sunday, a strange ab/pelvic area occasional sharp pain has cropped up. It’s annoying, like a brief jab or shock. Hard to tell what it could be – female? A yank to my rectus abdominus from my core? It’s not related to position or activity – first noted sitting in chair but has happened laying in bed, standing, running, all positions. Dr. Google seems to think female issue, GI issue (nope, seem ok there)…and then DH threw in possible relation to my groin pull of a couple of weeks ago, which I did notice a bit post-run this morning. He said he’s had similar related pain. (outer chance of inflamed pubic bone related to groin pull according to one article I found) I’m going to try not to panic in any one direction, keep an eye on it (no problem when I’m hyper focused on it) and talk to the chiro on Tuesday. Since nothing seems to make it worse, will continue plan to resume regular easy runs this week.

NON-RUN

Saturday – slept in. My body wanted me to get up shortly after 6, with the sun, but I thought I’d try to get more sleep. Mistake! Went back to sleep into a terrifying nightmare that I think I woke myself out of with my pounding heart. Up until then, had been a (shh) good night’s sleep – 3 almost 3 hour blocks with pleasant dreams.

Puttered around getting to my run. Afterward, tried some of the gluten-free goodies I got from from Jennifer’s Way Bakery in NYC. Had half a blueberry bagel and a pear cardamom muffin. They were okay, and the muffin was reasonably sized (smallish, but enough) and not too sweet. They’d had a sale and I ordered a lot of stuff from them to try. Figured if it was good enough I’d freeze it. They do really well with texture (moist, bread/bagel/muffin like), but the bagels and dinner rolls have a slightly dark/bitter taste, maybe from garbanzo bean flour. Not as noticeable if you put a topping on, then it’s just the pleasure of the texture and a decent taste. As with most gluten-free items, due to the flours and sugar used, they’re pretty high calorie, usually higher than their wheat-based counterparts. Those two items, plus some asparagus, really wasn’t enough food, so I had half a quest bar. (protein and fiber)

Spent the afternoon online and on the porch, reading training books and Meter magazine Issue 001.

Meter Issue 001

Meter Issue 001

Got some advice from Greg McMillan via twitter that suggests I should do a base building block (May/June) before launching into hills and speed, all this prior to the marathon-specific block for Baystate. So I drafted a plan. He thought a really solid recovery and slow build would get me a fast fall (and hopefully a big PR). I still find myself tempted by approaches like Hanson’s – which I re-read on Saturday – or my own tweaks (add extra tempo run on Friday on weeks where my Saturday long run is easy, alternating that with long runs with goal pace/faster miles). We’ll see. Right now, it’s still easy pace and some more recovery, at least up until the gait analysis.

DH was away most of the weekend, so I ate Chinese leftovers and watched Madam Secretary and Rizzoli & Isles solo. I tried one each of the Jennifer’s Way cookies. The chocolate chip tasted good, but was crumbly, which surprised me. The chocolate chocolate chunk was a bit crumbly too and only okay. The oatmeal raisin was pretty decent but it was a weird experience for me – I loved oats and even kept up with GF oats for a while till my stomach couldn’t tolerate them, but I hadn’t had oats for over 2 years until this cookie. The texture threw me. Here are the cookies. (80 cal choc chip, 100 cal choc chunk, 90 cal oatmeal raisin – 3 tiny cookies, 300 calories, yikes)

Jennifer's Way cookies

Jennifer’s Way cookies – UL oatmeal raisin, UR choc chip, bottom choc chunk

Haven’t decided if it’s worth freezing the items or if I’ll be taking them to work and giving them away. I tend to freeze things to protect myself from binging and then forget they’re there for a year until they’re inedible. (or I have to pitch them to make way for whatever my new thing is)

Bought and started reading “From Last to First” by British Olympian Charlie Spedding. Some nice self-deprecating humor and race descriptions so far. Perhaps next I’ll read Paula Radcliffe‘s memoir while I’m waiting for Deena’s – wish it was more recent than 2005. Anyone read it?

Sunday – Woke up at 6:25 and said “that’s enough”, not repeating Saturday’s mistake. Still got almost 8 hours of sleep with only a few wake ups. Got up, puttered online, cleaned kabocha to roast. At some point walked and did my drills, then got caught up waiting for race results so didn’t start my run till after 9.

My plan had been to have half a plain bagel and a blueberry muffin – the last items I need to try – but I just didn’t want them and knew they’d leave me hungry. I thought “I’d rather have an egg white scramble and some kabocha or a sweet potato”. So, as I was doing food prep for Monday, I made myself this egg white “puff” (you wind up cutting it almost like a quiche or frittata) of egg whites and artichoke hearts. Enough for today and for tomorrow’s breakfast and a snack.

egg white puff

egg white puff

Sadly, of the 5 kabocha I cooked, only two were usable. The others were green and liquidy inside and I know by now that means they’re unripe and will be bitter. It may be the end of kabocha season. (sad face) So I had coconut bread toast with jam, honey and coconut manna instead.

kabocha

kabocha

As I was doing food prep, DH came home and we caught up until I had to leave for my massage. Did a quick run to the grocery store on the way home for more veggies. I’m on a romaine and mushroom salad kick for my in-office lunches, and I also use the romaine in my wraps, so I’m going through it quickly. Also picked up a wedge of watermelon (first for the year) and some more organic strawberries on sale. Came home to do my supplement prep for the week before writing this post on the porch. Now, dinner and TV.

The coming week is pretty “back to usual” in office M/W/F and teleworking T/Th with my chiro on Tuesday. Work will be busy (but I’m glad I have a job and am having fun with my new colleague – we went out for lunch Friday). The forecast here is low to mid 80s, a bit warm for me especially so early in the year. I’ll be cranking down the a/c overnight as I get back into my runs.

How was your weekend? Hope you have a great week!