Sunday, February 19, 2012

Weekly recap: 10 weeks to Eugene

Monday: Rest. I was a bit sore and tired from Sunday's run...took a walk of about 1 mile in the afternoon to loosen up my legs.


My nasty pinkeye is essentially gone now, yay!


Tuesday: 7 miles,  2 miles easy + 3 miles: 1 min @ 10K/1 min easy + 1 mile easy + 1 mile hard. Lb strength training


This time I understood the 3 miles of 'fartlek' 8). Since it is supposed to be  'speed play' and not crazy precise speed control I did mess around and do some minutes a bit faster than 10k and some slower. 


Unfortunately this kind of running creates a lot of splits: (the fast bits are marked with ***)



Split Time Dist Pace HR Max HR % WHR Cad YPB
1 10:11.7 1.00 10:12 116 144 57.4 87 1.488
2 9:26.0 1.00 9:26 121 150 61.5 88 1.542
3 1:00.2 0.12 8:04 129 133 68.0 93 *** 1.632
4 1:00.9 0.10 10:29 127 133 66.4 88 1.365
5 1:03.7 0.13 8:02 130 135 68.9 93 *** 1.658
6 1:02.3 0.11 9:51 128 135 67.2 88 1.457
7 :59.7 0.13 7:36 132 135 70.5 94 *** 1.742
8 1:00.8 0.09 11:27 128 135 67.2 87 1.221
9 1:08.6 0.14 7:57 132 136 70.5 93 *** 1.633
10 1:01.7 0.10 10:25 130 137 68.9 87 1.317
11 1:00.4 0.13 7:49 131 142 69.7 94 *** 1.735
12 1:01.2 0.10 9:50 139 146 76.2 88 1.241
13 1:00.0 0.13 7:46 134 139 72.1 93 *** 1.707
14 1:05.1 0.11 9:37 134 139 72.1 88 1.332
15 1:05.3 0.13 8:07 136 145 73.8 93 *** 1.546
16 1:09.1 0.12 9:42 130 137 68.9 89 1.411
17 1:18.3 0.16 8:03 131 138 69.7 93 *** 1.647
18 :52.1 0.09 10:03 132 138 70.5 87 1.382
19 1:01.9 0.13 8:06 132 138 70.5 92 *** 1.680
20 1:00.4 0.10 10:16 133 138 71.3 88 1.315
21 1:00.4 0.13 7:32 137 142 74.6 93 *** 1.659
22 1:01.7 0.10 10:29 132 141 70.5 87 1.297
23 1:14.2 0.17 7:23 136 147 73.8 92 *** 1.779
24 1:09.0 0.13 9:11 136 143 73.8 88 1.463
25 1:00.5 0.12 8:43 136 140 73.8 91 *** 1.540
26 1:08.3 0.12 9:46 131 138 69.7 87 1.416
27 :59.9 0.13 7:32 137 143 74.6 94 *** 1.673
28 1:00.7 0.10 10:16 135 143 73.0 86 1.289
29 1:02.0 0.13 7:42 137 140 74.6 94 *** 1.616
30 7:49.6 0.77 10:13 121 139 61.5 86 1.431
31 8:46.9 1.00 8:47 131 140 69.7 89 1.530
32 1:34.7 0.14 10:59 124 135 63.9 85 1.259
Sum 1:06:17.1 7.15 9:16 127 n/a 66.4 89 1.495




My left heel sore spot wanted icing after...it's not too bad ..for example I could do my 2x20 eccentric heel raises/lowers after running and it was ok with it...but there as usual.


Wednesday: 100ups, 6 mile easy 


Did 3:17 @ 10:24m/m


I felt tired this morning and my left heel spot was more sore than it has been thus far. I kept the speed down but decided that some more rest was required rather than just mindless slogging...so I cut the run short. I can always pick up a mile or two on a day where I'm feeling great.


Iced the heel after and during the day and it felt better.


Thursday: 6 miles @ base, 5x15s hill sprints, myrtle routine after


The heel was not happy this morning. It was not to the point that it interfered with my from but it was very close to that. I gave it a couple of miles to loosen up but eventually I decided that hill sprints were a Very Bad Idea. 


Instead I did a longer run at a slow base average. I ran on the bay trails...(dirt) whenever I could and that helped too.  It was pretty sunny although cool (43F or so)...the bright sun make the water blue which is always nice to see 8). There was some wind on the way out but at about mile 5 I turned around and whee: easy running with the tailwind.





Split Dist Pace HR % WHR Cad YPB
1 1.00 10:11 139 76.2 87 1.243
2 1.00 9:59 119 59.8 88 1.482
3 1.00 9:41 120 60.7 88 1.514
4 1.00 9:49 117 58.2 88 1.533
5 1.00 10:07 120 60.7 87 1.449
6 1.00 9:48 116 57.4 87 1.548
7 1.00 9:29 121 61.5 88 1.534
8 1.00 9:55 118 59.0 87 1.505
9 0.26 10:14 115 56.6 86 1.485
Sum 8.26 9:53 121 61.5 87 1.471



Back at the office when showering I could tell I did the run pretty low on calories..I was smelling 'ketosis' on myself:


Ketosis is recognizable by the smell of acetone (as in nail varnish) on the breath. It occurs when the body's processing of nutrient materials for the release of energy depends predominantly on the use of fats. In the absence of a dietary carbohydrate supply for maintaining blood sugar, or if sugars cannot be utilized normally, fuel must come from stored fat and muscle protein.



I get this whenever I do my really long runs, and on this run because I didn't take any GUs with me and I am dieting a bit. 


I immediately iced and took some "vitamin i" (ibprofen) for the heel.
We'll see if I can get ahead of the curve on this thing again. I have 3 more tricks up my sleeve to try:

1) wear the calf sleeves (why have I not been doing this before?)
2) run later in the afternoon when my legs are less stiff and more flexible (morning is the worst!)
3) Put heel lifts in the shoes to reduce the 'drop'  for fast running (<9:00 m/m) to reduce the stress on the AT during for these fast paces.

I will do the usual icing 3-4 times today and try all 3 of these tomorrow.

When I first got AT three years ago and was running in heavy rigid shoes it was HORRIBLE. I would wake up in the middle of the night with a burning, throbbing sensation.  I could not walk barefoot in the morning..I had to have lifted heels. It was a full blown classic case of chronic AT.

Fast forward to now...and  the CIM training and Eugene training have been tougher than anything I've every done and I'm *so* close to being able to do it with no AT issues. 



I just need a wee bit more margin to lick this thing. Frankly, one thing that will help a bunch is to lose more weight. I really do need to drop as much as possible BEFORE these training buildups.

Friday: ~6.35 miles, 100-ups, 2 miles easy + 3x12 minutes @ ½ MP w/2 min recovery between sets + 1 mi cd

I did the icing yesterday and it did help...today I followed my 3 items above and I did seem to be better off than Thursday.

I was able to complete this run...my heel was sore but better than yesterday. I did do 3 min recoveries rather than 2 to give myself a bit of a break. 




Split Dist Pace HR % WHR Cad YPB
1 1.00 9:26 119 59.8 89 1.568
2 1.00 9:44 124 63.9 89 1.459
3 1.00 8:28 135 73.0 91 1.541
4 0.42 8:22 137 74.6 90 1.545
5 0.30 10:57 124 63.9 86 1.314
6 1.00 8:30 137 74.6 90 1.510
7 0.42 8:26 139 76.2 90 1.513
8 1.00 10:11 124 63.9 86 1.394
9 0.20 10:09 120 60.7 86 1.437
Sum 6.33 9:15 128 67.2 89 1.485


Decently low HRs for the red splits.

Saturday: Ub weights + myrtle
Done. My heel was sore today in retribution from yesterday.
Sunday: 12.5 miles, last 25 min hard.



This morning I woke up and knew I probably should not run. Heel area just too sore..time to wear the shoes with slight lifts in them and let things settle down for a few days.


It's a drag having to let up on the gas,  but after punishing myself on the CIM buildup I don't want to do that again...It's not sustainable...(besides I have my 3:56 ;).  What I want for Eugene more than a new PR is to get to the starting line healthy.


So, instead I went to the gym and did 70 min biking at fast 95-99 cadence, 115 HR,  while reading my kindle.


I went to the store and after trying on several shoes and running on the treadmill with them, I picked out a pair of Brooks Launch shoes to use when I'm feeling beat up. I love me my Frees and Kinvaras, but sometimes I need a bit more drop on the heel when my muscles are stiff and yanking on the tendons.


I also wanted a bit more cushioning under the forefoot too for the recovery days...the Launch had the best forefoot cushioning, .8cm of drop, and was only 2 oz more than the K's in weight. It was also less stiff then my old Nike Pegasus shoes (I took them all to the store to compare...as well as my postal scale 8)


Total: 25 miles, 70 min biking.

4 comments:

  1. Uck, sorry about the heel. I hope I didn't pass that onto you somewhere! ;)

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  2. Now your countdown to Eugene is just freaking me out. :) - but that's my problem. What a good week -- hopefully the AT is short lived and the Launch's will help make it less aggravating. I've also been reading about those as maybe a sturdier shoe -- so I'll be interested in hearing what you think.

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    Replies
    1. @Tricia....yes, I'll keep y'all posted on the Brooks, I'm hoping it will complement my other shoes and help with the more intense training.

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  3. Take care with your heel. What a pain in many ways. Good luck.

    ReplyDelete

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