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)
Subscribe to:
Post Comments (Atom)
4 comments:
great job on the week!! sounds like not doing the march race is a good decision. i am allll about ice baths after long runs. they really help recovery i think.
There's nothing like a good ice bath! Just wanted to say thanks for your encouraging comment today!
Howdy,
Thanks for the advice! It's always good to have another "go ahead and run." haha Sorry to hear about your leg soreness. I've never taken an ice bath and hope I never have to. Take care! Peace!
Mark
I totally agree. Racing in April requires fresh legs in March. You definitely have it pretty well figured out with your swim/bike/run combo. That's awesome. Congrats. Hope you find some good motivation in the coming weeks!
Post a Comment