Monday: a rest day...I had to drop off Toni's car at the dealer, which is located about a 20 minute walk from my work. Walking is a GREAT way to loosen up the legs after a hard or long run.
Tuesday: 5@base(slow 9:58) + drills + 10x8sec hill sprints, got this done. (note to self: timer is running during hill sprints and recoveries but not during drills).
..some AT still there but not too bad. Was not able to ice after so we'll see how that goes but so far in the afternoon as I write this things are too bad at all.
PT in afternoon: she really helped with the AT by loosening up my heel so it's more vertical..quite a few of my footbones are pretty locked and don't move enough. This causes me to strike on the outside of my foot with the heel tilted slightly inward, hence it hurts on the outside. She showed me how to loosen these up before I run with an exercise that's not too hard.
We also worked on my right forefoot spreading better: she has me doing these exercises that involve mashing my right arch down with my left foot (with towel underneath) and rolling the foot inward and down. The goal is to see the toes on my right foot inch forward as the footbones are moving..which they don't want to do. When I stand on my toes, the line of bending of my toes should be linear, not curved as it is. If your foot bones don't move you don't get the shock absorption and energy return you should.
Wednesday: called for 7 miles with 4 at MP, leg workout and upper body weights after, I did 8 with 6 at MP:
|Split||Distance||Avg Pace||Avg HR||% WHR||Cad||YPB|
I wanted to run the MP splits at 9:00...I plan on this as my garmin pace for race day: 5s for the gps noise and bad tangents and 4s so I have a 1m 20s pad going into the last miles. (9:09 is the 4hr pace JEEZE !? HOW CAN YOU NOT KNOW THAT? ;)
I kept looking down at my watch and seeing paces like 8:45, 8:52, etc. Then I'd slow down and sandbag for a while until the split for the mile came back to 9:00, then try to run at 9:00 again. I seemed to have two speeds: sub-8:50 when I was thinking about my form and race day, and 9:15++ if I was thinking about work stuff 8/.
My HR was a bit high for the pace by my new standards and the YPB numbers show that I wasn't super in the "zone" but I did ok especially after I warmed up a bit.
The AT was again "there" but not bad. I did icing after and that made it feel almost normal. Off to the gym after that for the other stuff.
Thursday: 30 min bike and strength training
Friday: 8 miles with 6 at 1/2 MP. I did 9 with 7 at MP...the foot seemed gradually getting better. Rain showers were looming for the weekend and may louse things up. Friday morning was supposed to be raining so I figured I'd run in the afternoon.
|Split||Distance||Avg Pace||Avg HR||% WHR||Cad||YPB|
The HRs are a bit higher than my best but I did this run in the late morning after I'd had morning expresso, etc. I'm not worried about it. It took me a couple of miles to really feel fluid and warmed up and then I felt great.
|Toni and Alma|
On this day she was also hosting the "Weplayers" and they were putting on a play that was from parts of Homer's Odysseus. This was done in and around the boat deck as we were under sail (!) We were lucky with Poseidon that day and the rain held off during the entire sail and only started after we were back on shore!
Anyway, the sailing combined with the play all around us, and the fact that the weather stayed rain-free made for a really fun 3 hours!
Funny how Achilles was in my brain for two different reasons that day. As I watched him in the play I imagined if his tendon was named after somebody else... Imagine having Schmelding's Tendonitis?
Later, I was studying the rain forecast for Sunday morning. I really had to get this run done before 12noon ...glad I got an extra hour of sleep for 'fall back' that night! I was very happy to see on Saturday night that the forecast shifted to 30% chance of rain by 7am Sunday morning. Yay!
I'll take a bit of rain, I just didn't want to run in a cold windy major dumpage. I did that at the LA marathon and it's doable but not great for a training run. Buuut, I'd rather do that than run on the treadmill any day!
Sunday: 20 miles @ base on the plan.
Morning dawned and there was NO RAIN. I did the Arastradero/Junipero Serra road loop (hilly) followed by a couple of track miles at Cubberly then home. I wanted to do a high base average pace and I wanted to do a few miles at the end at MP:
|Split||Distance||Avg Pace||Avg HR||% WHR||Cad||Elev+||Elev-||YPB|
I pulled it off, but it was not easy....I was able to hold a fast pace at the end but the problem was my feet were beat up..the AT was bothering me too and I had to really work on my form to prevent both. Initially I thought of stretching the run to 21-22 miles but I decided to play it safe and stick to 20. I think Jill will offer me the extended 20 miler as the final run before the taper.
A rare problem: because of the post-rain humidity my glasses fogged up and I couldn't see my footing well. There are several paces with broken pavement and I think I bashed up my feet more than usual.
After ice bath they were feeling a LOT better. On to week 4!
I thought about you this morning and figured you got your run in before the rain! I did as well (though it was a smaller run) and managed to postpone a visit to the gym for a membership one more week. Though my weatherbug app says I might be rethinking that this upcoming week.ReplyDelete
If I'm out and it starts to rain, I'm okay. I just have a hard time making myself go out when it is already raining. I hate the treadmill too but I still think I need it as back up.
What a great present your wife got you -- that sounds like a lot of fun. Will you let us know the official day to wish you a happy birthday? :)
I was thinking about your long run today as I was plugging away on mine .... very happy to see it went so well!! I don't think I ever trained much above a 9:20 when I later ran several minutes sub-4 hour marathon, so I'm thinking this is going to go very well at CIM! Hopefully it won't be a steady, cold rain! :)ReplyDelete
Have a super fantastic birthday this week (what's the actual date?); very cool gift from your wife....she knows you well!! ;)
Great job on getting the long run done.. I hope the AT starts to feel better real soon.ReplyDelete
@Tricia: Looks like we're officially winter..dodging rain all over the place. 8/ReplyDelete
Actual date 11/16.
Jill: Yes, at this rate CIM could be a nasty rain. I don't mind that as long as there ain't big wind. Our storm wind direction would be a quartering headwind for CIM.
Christi: Working on trying to get rid of the stupid AT!
Impressed with your 20 miler. Way to tough it out! As always, I like the detail in your charts.ReplyDelete