This week my motivation was a bit off. My legs and mind were tired after the 23 mile run last week. I think I won't run more than 20 miles in my future marathon trainings, and certainly not before April. I am signed up to do a 24 miler on March 21st, 3 loops of the Skyline Trail, with crazy elevation, up and down huge rocks, and I decided I will drop out. The race is closed out and I bet others would love to take my spot. I think the key to racing well in April (for me) is to have fresh legs. Back to the training. MY speed and tempo were tough. I have done these workouts before, and have never had the leg soreness I had this week. The cold and wind and slippery conditions during my tempo run added to the difficulty. I used the roller a lot this week, stretched and did 2 core workouts. Nothing helped. I was nervous about the long run because I wanted to run it at a nice fast - ish pace. That ended up being a great run, though my legs are still getting a beating from the up and down repetitions. After the long run I had the brilliant idea to use one of my summer post running techniques (why did I not think about it sooner?) - filled the bath tub with water, dumped in a bag of ice, put a sweater on,picked up a book and in I went. After a couple of minutes my legs felt fine, though my feet still suffer (figures, no fat protection on the feet). I am happy to report that post ice bath my legs feel fresher than ever. I have a feeling the ice bath is going to become a post run ritual.
Monday 2/09 - SPEED
Goal: 1 mile easy, 6X 800m @ 3:23, 1 mile easy
Actual: 1 mile easy, 6X800m @ 3:20 (up), 3:21(down), 3:22(up), 3:20(down), 3:23 (up), 3:20(down), 1 mile easy.
Tuesday 2?10 - SWIM
1.5 miles with .25 kicks
Wednesday 2/11 - BIKE
20 miles @ 1:-03 (indoor)
Thursday 2/12 - TEMPO
Goal: 1 mile easy, 6 miles @ 8:05, 1 mile easy
Actual: 1 mile easy, 6 miles @ 7:57 (3 down, 3 up), 1 mile easy.
Friday 2/13 - REST
Saturday 2/14 - LONG
Goal: 13 @ 8:38
Actual: 14.1, 13.1@ 8:28, 1 mile warm up/cool down
Sunday: 2/15 - BIKE
16 miles hilly outdoor bike
T: 27.6 miles (run); 1.5 miles (swim), 36 miles (bike)
Building a clock
7 months ago