Training recap for workout base phase week 4. Not a perfect training week for a few reasons but did what I could and what I thought I should, given my fatigue and stress level. Trying to stay on the right side of that bright line.
RUN miles for the week: 40.1 Lower than I’d like overall, but I made smart decisions along the way this week, so…..
Nothing. Took DH to hospital.
3.1 miles – not the run it was supposed to be or that I wanted. Stopped after a few warmup miles as my R quad was still cranky. HR 148 – too high, overtired from stress of last few days. Room was warm (64) because I got started late. Eye twitching after. Dehydrated? Did Ohnos & UVas after, but kind of a wimpy version.
7 recovery pace miles – mi 1,3,5,7 at 2% (last 0.2mi at 3%) other miles at 1%. Quad still painful, slightly less so on incline but no speed possible.
Think I need to add Ohnos to pre-run drills to activate lateral glutes. Still doing KR calf raises, hip flexors pre-run. Prerun getting long.
After: Ohnos, calf stretches, KinRev hip flexor stretch, UVas. Put magnesium oil spray on R quad (& a little L outer ham) after exercises. Think it helped. R toe/bunion twist cranky. Definitely did not hydrate enough today. Acid flare up late in day.
Stomach ache from 3am on. Woke 1115, 130, 3, hard to get back to sleep, got up at 545 with light. Tired.
10 miles – 3 warmup miles, the first at 2% to ease quad, then Caramel Macchiato GU & 2mi at about 10-15s slower than goal pace. Quad/hip flexor holding up, feel in glutes/hams, effort – think legs could have held more though complaining loudly (both, muscular effort) but tired, wanted to preserve LR Sat, so pulled back – then ez pace till. HR 144 room 63, hot, poured water on self from bottle multiple times. Quad/hip flexor improving! Glutes much more activated, hurt but working. Lead with the hips, push from the glutes, pull with the hamstrings, head tall and look ahead. Calves tight/tired, esp R – probably compensating for all R side stuff. Need new shoes. Felt ball of bunion toe. Twisting more?
Pre run: added in 2×2 sets Ohnos, more focused high knees, James’ chair stretch, KR calf raises, quick feet, all others.
Postrun: calf stretches, Ohnos (6 as usual, then 4 more!) then drank Ultragen 20 min after run, UVas, really working on them. Need to do the toe yoga, haven’t been. Myrtl stretches, KR hip flexor on chair. Figure 4 stretch.
Core, so slowly I had no time for bike before MRI. Was kind of a tough day, I was tired and overstressed. Blew off doing bike or anything else. Probably wise.
15.5 miles. Wanted 18. 2mi recovery pace, then ramped up each of the next 2 mile segments, then 8 miles at a pace about a minute slower than goal pace, then the horrible stitches in my right side were too much to bear, so I cut the speed down for a mile. It only helped a little so I cut it back for another half mile, but it was still very painful, so I called it. Stitches stopped as soon as I walked. I took a Salted Caramel GU at mile 4, a Salted Watermelon at mile 8, and a Blueberry Pomegranate Roctane at mile 12, with water. I used Citrus SOS Rehydrate during the run in addition to my water, taking swigs at mile 2, 6, 10, 14. No idea what was up with my GI tract, it’s been really twitchy lately. Could be GERD, could be the hiatal hernia. Whatever it is, it needs to stop. Now.
After, took 3 SportLegs and a serving of Ultragen (1 scoop). Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. I’ve added some KineticRev stretches into my pre and post run routines. I’ve also added Ohnos and pistol squats and one of the gait lab exercises to my pre-run routine (it wasn’t long enough! kidding) to try to activate my glutes pre-run and remind them they’re supposed to show up – seems to help!
4.5 recovery pace miles with some incline, as I learned yesterday that Beach to Beacon’s last 2 miles is mostly uphill!
Listened to the rest of the Mike Wardian podcast. Despite getting a bit more sleep, or so I thought, I was tired. Decided to cut the run short. I could have gone longer and wasn’t that sore, just decided not to push. I’d like to get some good speed and hill work in this coming week.
After, did my Ohnos, calf stretches, UVas and Myrtl stretches.
How’s your training going?