Training Recap Week of July 6, 2015

Training recap for hill module week 2 – I’m combining that with a bit of catch-up on the base workout speed sessions and a bit of 10k/marathon training.

RUN miles for the week: 46.11 Over 45, woot!!

Monday 7/6

Off from work so…

4.25mi ez pace in Kayanos without orthotics. Cranky at the Adrenalines for cutting into my ankle. Skipped core.

All the usual pre and postrun exercises and drills.

Tuesday 7/7

10.66 mi – 3.16 mile warmup then had to stop to put moleskin on R ankle. (think I did this run in my Adrenalines) Caramel Macchiato Gu at 2.65. Then 0.25 at faster pace, then 2mi goal pace-ish, 0.5mi cool and Salted Caramel Gu, 0.5 mi at goal pace-ish. Felt really hard in legs, not sure if I’m pushing too hard or not hard enough! Backed off 0.5mi 13 seconds slower, then 2.75mi at about 1:15/mi slower than goal, then 0.5mi 25s faster, then 0.5 mi cooldown. Trying to find the right balance between pushing and acknowledging the “stress/life pie” including shoe/orthotic changes, how busy work is, the move stuff, being concerned about DH’s health….

All the usual pre and postrun exercises and drills.

Wednesday 7/8

Felt really tired. Poor sleep, lots of trouble getting to sleep, woke up a lot, last time at 445, was slow getting going, didn’t feel like doing anything.

Convinced myself to do the warmup walk in my Kayanos with moleskin, which felt ok. I started my pre-run drills and noted how tired adn heavy my legs felt when doing lunge matrix. Decided not to push, walked 4 miles instead.

Thursday 7/9

Took the day off work as I had a 9AM appointment to get my MRI results, and plenty to do after.

6.2 mi – steep hill reps and leg speed combo – Lydiard set but without downhill (no time). 6 x (30s at ez pace/5%, 90s recovery, 30s at 17s faster than goal pace, 90s recovery) Managed this in Kayanos w orthotics, even though R calf had a knot in it and I was again tired (up 4:45). 

All the usual pre and postrun exercises and drills.

Friday 7/10

I’d planned to do an ez run in the Kayanos, but….while I slept hard 11-3 and woke at 5:45. I was groggy and tired. I stopped taking allergy meds to help with dizziness (and I think it has) but the flip side is my allergies are acting up, congesting my sinuses and perhaps affecting my sleep.

So, despite my tired, feeling wimpy and pretty unmotivated state, I did some planks, part of Sage’s core routine (usually her whole routine is only part of my core w/o) and a couple other moves, then did a 35min ez fast spin on the bike, which temporarily made me feel better. (sometimes it’s like that for me – I feel pretty bad until I’ve been moving for a while)

I could have bailed on doing anything today, but I didn’t!

Saturday 7/11

21 miles! So pleased with this, my first 20 miler since Boston. I’d been trying to get there in past weeks, building up, but having tough runs. This run was about perseverance – to start it, and to keep going when after 5 miles, the Adrenalines were cutting into my R ankle so badly I had to stop and put moleskin/molefoam on, and after another 2 miles, had to stop to change to Kayanos with my orthotics as the ankle was just too painful. I got 14 miles on the Kayanos! Long run pace zone, kept it on the easier side.HR 140 at end, good.

Fueling: 5 FRS chews and a Vespa before. GUs – mi 3 Vanilla Bean, mi 6 Salted Wmelon, mi 9 Strawberry Kiwi Roctane, mi 12 Salted Caramel, mi 16 tried Big Apple for the first time. SOS Rehydrate citrus every couple miles. Water with gel and as needed. Whether it was the pace or the added electrolytes from the SOS (or two stops), I didn’t get hot enough to have to pour water on myself.

Regarding the Big Apple GU – I think I’d describe it as “nasty”. I knew it didn’t have cinnamon in it (disappointing) but was hoping for something like apple cider or like a Jolly Rancher green apple. Instead, it was a strong taste, but a little on the bitter side. After the first taste, I thought about either tossing it and taking another gel or just not finishing it, but knew I needed the calories and figured even if I didn’t like the taste, it wouldn’t upset my stomach (true). However, I won’t be using the 2nd pack I got – DH can try it, or we’ll pitch it.

After, 3 SportLegs and 1 scoop of Ultragen within 15 minutes of finishing the run.

A bit different dinner the night before – BBQ chicken GF pizza from Naked Pizza. I’ve been having so many GI issues lately that I was wondering if too much fiber the night before might be a problem. I read/heard somewhere recently that it can take 16 hours to fully digest a meal, suggesting that I needed to make dinners easier to digest (and that my plan of a pre-race big lunch and snacks is reasonable). Seemed to work well enough that I’ll try it again.

Listened to the latest ep of Marathon Talk, with Mark Berry who ran the South West Coast Path in England, setting a new record.

Then listened to Joe Friel talk about being Fast After 50 (his book) on this ep ofTrail Runner Nation.

Finished up with this ep of Runners Connect, with physio/chiro/researcher Greg Lehman.

All the usual pre and post run drills and exercises.

3 weeks to Beach to Beacon 10k!

Sunday 7/12

4 recovery miles, trying the Nimbus with my orthotics. WOW. SO light and cushy, springy! This was the first time I really understood – from feeling it – what a difference it makes to wear a lighter shoe. I have long legs (levers) but having heavy weights on the end makes my efforts harder, including pulling my leg up behind me, which felt so much easier in this shoe than it’s ever felt. I also noticed that my footstrike was much quieter.

My muscles felt much better than I would have expected after yesterday’s run, they could have gone farther (though my ankle was cranky from the Adrenalines yesterday) but overall I felt tired and low energy, so kept it short. No reason to push right now, lots going on in the life/stress pie, time to be smart about it!

Listened to another Runners Connect episode, with Sarah Russell, who went from being an athlete to not being able to eat solid food for 5 months, to living with an ileostomy (colostomy bag) and adapting to complete a 100 mile, multi-day event in the Himalayas! Here’s a piece Sarah wrote for the Telegraph. Sarah also blogs about her running and the group she started, as well as life with an ileostomy. Her last post on the latter is a good window into how challenging her life can be, and how determined she is. Rethink possible.

(Also, I found it interesting that Sarah uses SOS Rehydrate – gives credence to their claim of being a medically-based oral rehydration solution. I’m finding it helpful on my long runs and for recovery.)

All the usual pre and post run drills and exercises.

14 weeks to Baystate!

How’s your training going? Trying any new shoes?