This week was, perhaps, the most successful week of running I’ve had since the marathon and before (back in April). I don’t know how, but I ended up in a training rut after the Hamburg marathon, opting for a laissez-faire approach that I’m giving up again in favor of the standard marathon training.
I’m starting with the normal five days of training with two quick days, two easy days, two rest days, and a log run to round out the week. My long run is reverting back to 10 miles, and it will be a steady increase with 10, 11, 12, 10, 12, 13, 14, 10, 14, 15, 16, 12, 16, 17, 18, 12, 18, 19, 20, 10, 20, and then two weeks to taper. It’s a good thing I’m starting now, because seeing how it builds up so slowly, I will want to make sure I get started right away!
I find that I really need to get into things slowly to prevent injury. It doesn’t mean that I can’t up the mileage on my daily runs, but I know that being careful about how fast I increase how much I run will be key to getting me healthy to the start of my fourth marathon.
Along the way, I want to do a few races. I’m thinking of a 10-miler in October and a half-marathon in December (since the marathon I’m planning for is on Valentine’s Day). Funnily enough, that sets me up for a 2-month cycle and is another thing that I hope means I’m not setting myself up for injury.
Now, for the recap!
My last rest-day was a week ago. Since then, my runs were an easy home-improvement wrap-up run (covered in white paint and everything) in my local park for 4 miles, an easy run to the beach for almost 7 miles, an easy Monday 4 miler, an interval session on the treadmill at the gym for 5K (.75 mile warm-up, and five intervals of 400 meters maxing at 10 mph, 400 meters jog-rest), an easy 5 miler on Wednesday, and another interval session yesterday.
Of the runs I did this week, yesterday’s run was my favorite. I don’t know why, but even though I’ve been dieting a bit this past week (need to get down to training weight after indulging for ten months in my less disciplined habits!), I was super pumped. Perhaps because I went to the gym shortly after my lunch? At any rate, after a half mile warm-up and jumping around from treadmill to treadmill to find the least obnoxious one (and the one that didn’t just stop in the middle of a sprint), I did four sets of progression runs. Basically, these looked like: run 400 meters at 6.5 mph, start moving up for the next 400 from 6.5-8.0 mph, spend the last 400s going at 8.5-10 mph; repeat. I had a few moments where I needed to worry, because my left knee did the weird split-second sharp pain after I increased my speed once, but having the slow progression meant I wasn’t transitioning from jogging to running too quickly. I focused a lot on keeping my form, and I felt awesome keeping my 10 mph for at least .1 of a mile each set.
I was so focused (and about this wet)
The run ended after 44 minutes with a total of 5.3 miles. I left the gym soaked, but high off adrenaline.
When I got home, I made sure to roll my feet on my orange (a firm ball that has a right orange color that I use to stretch out my plantar fasciiti) and to drink a lot of water to flush out the lactic acid. I felt some strain on my quads near the end of my run, but my soreness this morning is not like it was last week, and definitely far from post-marathon, so I think I’m doing the right thing with this speed-work.
I’m excited about my “long” run tomorrow and decided to pull out the old TomTom runner again. I haven’t run with it in over a month, so I don’t know if it even still works! But it will be interesting to see how my speed holds up outside after all this time. I mostly need it because I don’t know how far 10 miles is from my front door…
Wish me luck!