Monday, May 17, 2021

Training log - Week ending 5/16/2021

This week was 60 miles of running, 1000 yards of swimming and 19 "miles" of pool-running -- training log is here.

Just a steady week of training, with just two workouts.  Things are feeling good - I'm not in shape to break 3 hours, but I should be good for something between 3:00 and 3:05.

One more week of training, and then I taper.    It is supposed to warm up this coming week, which I'm actually pretty happy about - it will give me some heat acclimation in case Grandma's ends up being a warm race.

Monday: 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Tuesday: 9 miles very easy outside (8:56) plus drills and two hill strides, followed by upper body weights/core and then 3.5 miles very easy (8:53). Foam rolling at night. 

Wednesday: 14 miles, including 3x3 miles in 13:17 (6:41/6:34), 12:57(6:24/6:33) and 12:58 (6:28/6:29) with ~4:30 jog in between. Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Thursday: 4 miles very easy on treadmill (9:42), 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Friday: 9.5 miles very easy outside (9:02) plus drills and 4 hill sprints, followed by upper body weights/core and then 3 miles very easy outside (8:42). Foam rolling at night. 

Saturday: 17 miles, including a marathon pace workout of 2x5 miles at marathon effort with 1 mile float in between. Split as:
5 miles in 34:58 (7:02/7:03/7:01/6:54/6:58); 
1 mile float in 7:49;
5 miles in 34:47 (6:57/6:59/7:04/6:55/6:52).
Followed with leg strengthwork, 500 yards recovery swimming and 2 "miles" pool-running.  Foam rolling in the afternoon. 

Sunday: Streaming yoga and 6 "miles" pool-running. Foam rolling in afternoon.

Monday, May 10, 2021

Training log - Week ending May 9, 2021

This week was 82 miles of running, 1500 yards of swimming and 6 "miles" of pool-running -- training log is here.

On paper this one of my heaviest weeks, with 3 workouts and pretty much my peak weekly running mileage for this cycle.  Of course, weekly mileage isn't a great metric in my case, since I'm basically on a 14 day training cycle, with my rest days falling sometimes on Sunday and sometimes on Monday.  

Sunday's long run was a bit unsatisfying, as my legs were pretty dead the last few milers (those miles were still my fastest - in the high 6:5x range - but that's because they were downhill.  I'm guessing some of it is accumulated fatigue and some iron levels.  Plus the fact that I haven't run a marathon in 18 months.  Hopefully the next 21 mile long run will feel a bit better.

Monday: 8 miles very easy (9:05), drills and two strides, and upper body weights/core. Foam rolling at night. 

Tuesday: 11.5 miles, including a track workout of 2x800, 1600, 2x800 in 3:03, 3:02, 6:20, 3:00, 3:01; recoveries between 2:34-2:46 after the 800s; 5:20 after the 1600.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday: 6.5 miles very easy (9:30) plus drills and then streaming yoga, followed by 6 miles easy on the treadmill (9:32).  Foam rolling at night.

Thursday: 3.5 miles very easy on treadmill (9:37), 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Friday: 12.5 miles, including a 4 mile tempo in 26:34 (6:41/6:42/6:42/6:29). Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night. 

Saturday: 12.5 miles very easy (8:58) plus four hill sprints and drills; followed with streaming yoga.  Foam rolling in the afternoon. 

Sunday:  21.5 miles, split as the first 7 averaging 9:05 pace, the next 7 averaging 7:46 pace, and then final 7 averaging 7:07.  Followed with 500 yards recovery swimming and 1 "mile" pool-running.  Foam rolling in afternoon.

Sunday, May 2, 2021

Training log - Week ending 5/2/2021

This week was 58 miles of running, 1000 yards of swimming and 18 "miles" of pool-running -- training log is here.

Just two workouts this week.  Wednesday's workout was 2-3 by 2 miles.  I almost always do three sets when I do this workout in the middle of the week.  However, I didn't sleep well the night before, and unseasonably warm conditions plus high pollen didn't make me feel better.  I was straining at the end of the second set, so I shut things down then and called it good enough.  Workouts are not all or nothing in terms of benefits.

Saturday morning ended up pretty windy (sustained winds of 20 MPH with gusts higher) as the final bits of a big Friday windstorm left the area.  It was tempting to push this workout to Sunday, but there's something to be said for the opportunity to train in less than ideal conditions.  How are you going to handle challenging weather on marathon day if you avoid it in training?  So I just sucked it up and ran the workout on effort, knowing that some splits would be faster, and some slower.

It ended up being surprisingly mentally easy.  I was running this workout on a ~3 mile loop, so it was a bit more than 10 minutes of more or less suck as I ran into the headwind, and then 10 minutes of just chilling as I rode the tailwind.  Wash, rinse, repeat, eat a gel, I was done.  And marathon paces were consistent with what I had been running before, not slower (as one would expect from the wind).  So perhaps a bit of increased fitness.

I was particularly happy with how much in the way of reserves I had at the conclusion of the workout - better than I've felt recently.  As I noted last week, recent bloodwork had indicated that my folate was dropping again, so I restarted those supplements.  After talking with my doctor this week, I also started iron supplements (he recommended Vitron-C, taken every other day).  

My bloodwork didn't show really low iron, but most of my values were on the low side of normal, while my "transferrin saturation" (a measure of how much iron my blood is delivering to my body) was ever so slightly low (15% where the reference range is 16-45%).   My ferritin was 79 ng/ml, which sounds good until you realize that people with ulcerative colitis have inflated ferritin readings due to inflammation - according to many sources, anything below 100 is low for those with Crohn's Disease or UC.  

Net conclusion - there was a possible need to start iron supplements, and it definitely wouldn't hurt.  So I started them this week.  It will be interesting to see how things progress over the next few weeks.

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Tuesday: 9 miles very easy outside (9:05) plus drills and four hill strides, followed by upper body weights/core and then 3 miles very easy on the treadmill (9:33). Foam rolling at night. 

Wednesday: 12.5 miles, including 2x2 miles in 13:06 (6:36/6:30) and 13:07 (6:37/6:30) with ~4:30 jog in between. Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Thursday: 3.5 miles very easy on treadmill (9:47), 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Friday: 9 miles very easy outside (9:01) plus drills, two hill strides, two flat strides, followed by upper body weights/core and then 3 miles very easy outside (8:49). Foam rolling at night. 

Saturday: 17 miles, including a marathon pace workout of 2x5 miles at marathon effort with 1 mile float in between in fairly strong winds. Split as:
5 miles in 35:24 (7:04/7:06/7:10/6:57/7:07); 
1 mile float into headwind in 8:08;
5 miles in 34:47 (6:54/7:03/7:11/6:48/6:51).
Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in the afternoon. 

Sunday: 6 "miles" of pool-running and streaming yoga. Foam rolling in afternoon.

Monday, April 26, 2021

Training log - week ending 4/25/2021

This week was 78 miles of running, 1500 yards of swimming and 7 "miles" of pool-running -- training log is here.

The week didn't get off to the greatest start on Tuesday when I pulled out of the track workout after doing two sets of a planned 3-4x(1200, 400).  I started the third set, but then started feeling a bit stiff and dizzy - like I was drained and straining too hard.  I've pushed through that feeling before, and have ended up pulling something(usually a hamstring), so I just pulled the plug this time.  This workout was not that important to marathon training, while staying uninjured is essential.

On a hunch, I got some bloodwork done.  When I got the results back, my folate levels had dropped considerably.  For folate, according to the lab I use, under 5.4 ng/ml is "borderline" and under 3 is deficient.  When I was struggling last year, I was at 1.7 which apparently is ridiculously scary low.  Prescription supplements got me back to 15 and change, which is normal for me, based on my test records from several years ago.

At that point, my doctor and I decided to reduce the folic acid supplements to see if I could keep a good level on a lower dose while also working to increase my dietary intake of folate-rich foods like orange juice and avocados.  (heavy folic acid supplementation may be associated with increased cancer risk, though the connection hasn't been established).  But...it's looking like I can't keep my folic acid up on this regiment, as this week's results showed me at 5.7 - still technically OK, but a big drop.  So it was back on the full dose (1mg a day).

I also swapped daily asthma meds from Breo back to Advair.  Breo seems to work better for me for cold dry air, but with the uptick in pollen in this area, I've been having to use my rescue inhaler regularly before workouts.  Within a day or two, I was feeling much better, with no need for the rescue, so I think that was the right change.  (My asthma doctor has prescribed both, and told me I could use either as a daily med, just not both on the same day.)

Who knows if it was the changes in folic acid and asthma meds, or just luck, but by the weekend I was feeling better.  I had a good conservative tempo on Friday, and then a good long run on Sunday.  So things are looking up.  I'm also feeling much more rested after a night of sleep, which is another indication that something was a bit off, but is now better.

Monday: 9 miles (9:10) very easy with drills and 6 hill sprints, followed by upper body weights/core. Foam rolling at night. 

Tuesday: 12 miles including a track workout of 2x(1200, 400) in 4:36, 89, 4:33, 87.; ~2:40 recovery after the 1200s and ~1:40 after the 400.   Was going to do a third set, but felt off so pulled up.  Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.

Wednesday: 8 miles very easy (9:05) plus drills and 2 strides, followed by streaming yoga and then 4 miles very easy on treadmill (9:20).  Foam rolling at night.

Thursday: 3.5 miles very easy on treadmill (9:33), 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Friday: 12 miles including a tempo workout of 4 miles in 26:49 (6:48/6:41/6:41/6:39). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 11 miles very easy (9:05), plus drills, 6 steep hill sprints, and streaming yoga. Foam rolling in the afternoon. 

Sunday: 16 miles progressive split as the first 5 miles averaging 9:01, the next 4 miles averaging 7:44, and the next 7 miles averaging 6:56, followed with a 1.5 mile cooldown.  Later did leg strength work, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.

Sunday, April 18, 2021

Training log - Week ending 4/18/2021

This week was 57 miles of running, 1000 yards of swimming and 19 "miles" of pool-running -- training log is here.

First of six weeks of marathon training.  My weekly mileage is low this week, but that's not representative of my total workload - since I did my long run on Saturday, I took Sunday as my easy day (instead of Monday).  For the same reason, next week's mileage will likely be inflated.

I ran both workouts by effort - Tuesday's 800s were intended to be slightly slower so that I could do more while also keeping the recoveries pretty short.  They were a little slower than I intended, but it seemed that most people were a few seconds off of their planned paces.

Based on Saturday's workout, it looks like my marathon pace is about 7:00 flat right now.  Which is consistent with my half-marathon performance two weeks ago.   I'm hoping that will improve with a few weeks of marathon specific training. But not an awful place to be.  Certainly far better than where I was 6 months ago.

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 


Tuesday: 12 miles, including a track workout of 7x800 in 3:07, 3:09, 3:09, 3:10, 3:07, 3:07, 3:06, with recoveries between 2:17-2:20.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday: 6.5 miles very easy on treadmill (9:39), streaming yoga, and then 5.5 miles very easy outside (8:59) plus drills and four strides.  Foam rolling at night.

Thursday: 3.5 miles very easy on treadmill (9:38), 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Friday: 9 miles very easy outside (9:00) plus drills and four hill strides, followed by upper body weights/core and then 3 miles very easy on the treadmill (9:26). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 17.5 miles, including a marathon pace workout of 4, 3, 2, 1, miles at marathon effort with 1 mile float in between. Split as:
4 miles in 28:01 (7:07/6:58/7:00/6:56) (mixed headwind/tailwind); 1 mile float in 7:56;
3 miles in 21:00 (6:54/7:02/7:04) (mixed headwind/tailwind); 1 mile float in 7:59;
2 miles in 13:46 (6:54/6:52) (tailwind); 1 mile float in 7:45;
1 mile in 6:50 (tailwind).
Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in the afternoon. 

Sunday: 7.5 "miles" of pool-running and streaming yoga. Foam rolling in afternoon.

Sunday, April 11, 2021

Training log - Week ending 4/11/2021

This week was 58 miles of running, 1000 yards of swimming and 12 "miles" of pool-running -- training log is here.

Not too much to talk about here - just recovery from last Saturday's half-marathon and last Sunday's Moderna shot (the much hyped second dose).  My heart rate was definitely jacked up at the beginning of the week, but then settled nicely, and by Sunday I was feeling normal.  The only remaining indication of the vaccination is a sunburn like rash on my right arm about 1.5 inches below the injection site.  I don't mind this at all - I see it as validation that the vaccine is at least doing SOMETHING.

Grandma's Marathon training starts on Monday.

Monday: 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Tuesday: 7 miles very easy (8:51).   Foam rolling in evening.

Wednesday: 7 miles very easy (8:54), upper body weights/core, and then 3 miles very easy (8:51).  Foam rolling at night.

Thursday: 3 miles very easy on treadmill (9:36), 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Friday: 11 miles  including a track workout of 3200, 1600 in 12:56 (6:31/6:25) and 6:18; 5 minutes jog in between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 9 miles very easy on treadmill (9:26), upper body weights/core, and then 3 miles very easy outside (8:53) plus drills and 6 steep hill sprints. Foam rolling in the afternoon. 

Sunday: 14 miles progressive, split as the first 5 miles averaging 9:25, the next 4 miles averaging 7:51, and the next 5 miles averaging 7:03, plus a half-mile cooldown jog. Later did leg strength work, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.

Tuesday, April 6, 2021

Training log - Week ending 4/4/2021

This week was 36 miles of running, 500 yards of swimming and 17 "miles" of pool-running -- training log is here.

I ran the Salisbury Half-Marathon on Saturday.  It was within the time range I thought I would run, but on the slower side of that range.  But even so, I was pretty happy.  It was great to race again, and this race definitely showed that my fitness is trending in the right direction.

Additionally, it was good to once again simply practice the skill of racing (to race well, you need to be fit AND to execute the race well - neither one is sufficient on its own).  And, as I'm sure I've commented before, I find that I get a big fitness boost from specifically racing half-marathons that makes them particularly worthwhile.

This upcoming week is a planned down week, as I recover from the race and also my second Moderna vaccine.  Then from there I'll go into 6 weeks of training for Grandma's Marathon.

 

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Tuesday: 10 miles including a track workout of 4x800 in 3:03, 3:03, 3:02, 3:00;  2:23-2:32 recovery after each.  Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.

Wednesday: 7 miles very easy (8:54), followed by streaming yoga.  Foam rolling at night.

Thursday: 5 "miles" of pool-running and light upper body weights/core. Foam rolling at night. 

Friday: 2 miles very easy (9:09) plus foam rolling.

Saturday: 3 mile warm-up, half-marathon in 87:52, 1 mile jog after. Foam rolling in the afternoon. 

Sunday: Second Moderna shot in morning; 7 "miles" pool-running and foam rolling in afternoon.

Sunday, April 4, 2021

Race Report: Salisbury Half-Marathon, April 3, 2021

 I ran the Salisbury Half-Marathon yesterday, finishing in a time of 87:52, which was good enough for top master female and 7th female overall.

This wasn't the first year for this race, but it was the first year I had really paid it any attention, though I'm familiar with the race management, having run the St. Michaels Half-Marathon a few years ago.  Both the Cherry Blossom 10 Miler and the Monument Avenue 10K fall in early April each year, and I've always chosen to do one of those.

But not this year.  Both Monument Avenue and Cherry Blossom went virtual, while Salisbury decided to take a stab at hosting a live race with Covid protocols.  So....Salisbury it was.

The race was split into multiple waves, with my wave starting at 7:30 am - way too early to drive that morning (especially since I'd have to cross the Chesapeake Bay Bridge - a noted bottleneck).    So I drove over Friday morning and checked into the local Marriott where I worked all day.  I was amused when packing my travel back-pack to pull out old receipts from January and March 2020 - that sounded about right.

***

Race morning was another reminder that I hadn't done an overnight travel race in a very long time.  Essentially:

  • Leave hotel.
  • Realize in parking lot that I have forgotten the stroopwafel I wanted to snack on before the start, so return to room to retrieve stroopwafel.
  • In possession of stroopwafel, attempt to leave hotel parking lot.  Only to realize that my vision is horrible.  Look at prescription driving glasses, realize that one lens has fallen out of frame.
  • Grab prescription sunglasses.  Confirm that even though it's pre-dawn, I can see well enough out of them to safely drive.  
  • Drive to race. 
  • Park.  Put on racing shoes.  Leave car to start warming up.
  • Realize that the air is REALLY cold and dry, which aggravates both my asthma and my vocal chord dysfunction.  
  • Return to car to gulp Pepto-Bismol (it coats my throat and helps with the VCD; the asthma requires my rescue inhaler).
  • Finally, about 15 minutes behind schedule, I start warming up.
From there, things went a bit more smoothly.  I found my way to the start, saw some friends (recognized by their running gait and their singlets, since everyone was wearing masks), and found a place to warm up.  

***

I've run a few races since Covid started, each with their own protocols.  One race in Pennsylvania last summer ran as an individual time trial, with runners starting on their own whenever they wanted within an hour window.  In Virginia and DC, most races have been running waves of 25 runners, masks on before start and after finish.

This race was a bit different.  The Covid protocols started a few days early, when each runner had to return an online survey confirming they were free of Covid symptoms.  Bib pick-up was done not in an expo but by drive through - you drove into the parking lot with your bib number displayed on your dashboard and rolled down your window to be handed your bib.  (I opted to pay and have my bib mailed instead).

On race morning each wave was 200 people, pre-loaded into a corral with 200 cones spaced in rows of 4, with 6 feet between each cone.  We entered the corral from the rear, with a temperature check required.  Then you found a cone and stood by it.

Each row of runners started 4 seconds apart.  There was a countdown of "3-2-1-Go" and then you would advance 6 feet forward to your equivalent cone in the next row.  "3-2-1-Go" and another set of runners would start, with each row behind advancing another 6 feet towards the start line.  This video gives a sense of how the start worked.

We were required to cover our mouths and noses all the way until we crossed the start line.  I wore a face mask for most of the wait, but with about 2 rows (8 seconds) to go I swapped to my buff and held it against my face while tucking my mask into my bra.   I held it there until it was my time to start, letting go of the buff with my hand as I crossed the start mat.

***

I'm used to entering a corral shortly before race start and working my way up to the front so I can start with those at similar pace.  However, this format didn't work that way - had I wanted to start at the front, I would have needed to enter the corral much earlier, so I could have gotten to one of the first rows of cones.  

The end result was that I ended up starting fairly far back in the corral - behind the 2:30 half-marathon pace group.  Next to me were some guys who were talking about wanting to run 1:15 for the half.  

The pace group leader ahead yelled back - "'shouldn't you guys be further up front?" and the two men responded that it was fine - they wanted to ease into the race.

And then I realized that I had mis-heard, and they were targeting 1:50, not 1:15.    And I realized I was really in the wrong row.  

Oops.

***

Starting way too far back meant that I was passing a LOT of people in the first miles of the race.  The course was wide and people were spread out (I think the largest pack was 5 people) so there was no traffic issue whatsoever.  But it did feel odd.  

I think there was a part of me that subconciously panicked a bit (OMG I can't believe I'm this far behind) and overcorrected as a result.  I was also cold and that may have contributed.  But in any event I didn't ease into the race as much as I normally would have.  By about mile 4 I could tell that I was a bit too hot, and eased back slightly to something more sustainable aerobically.

From then, I just tried to hold a steady hard rhythm as I reeled in slower runners.  The course reminded me a lot of Grandma's Marathon.  It wasn't pancake flat (contrary to my assumption) but instead was gently undulating.  There was one section that was a little awkward, when we ran through the campus of Salisbury University.    There, we had to duck into a little pedestrian tunnel under US Route 13, followed by some weaving on campus sidewalks.  The whole thing was very well marked and marshalled, though, and I never felt lost.

I never found anyone near my speed to run with - I was just passing slower half-marathoners and then slower marathoners (the marathon waves started 30 and 15 minutes ahead of the half).  As I got deeper and deeper into the race, my legs got heavier and even a bit clumsy.  Aerobically I was fine - my breathing had been slightly tight in the first miles but was better now but my legs felt awful - like mile 22 of a marathon legs.  

It was what it was, and so I just grinded on.  At least I had slower marathoners to keep reeling in.  Until we hit the split for the half and full courses, and then I was totally alone.   No one else in sight, just me and a road and some cones that reassured me I was going the right direction.

It sucked.  But I could either give up or keep on, so I kept on. 

***

The marathon course essentially split from the half, did a 13.1 mile loop on its own, and then rejoined the half course, which meant that in the final miles I had two sets of mile markers to work from --- markers 11, 12, and 13 for the half, which were preceded by markers 24, 25, and 26 for the full.  I love it when that happens, because it makes the final miles seem to flow just a bit faster.

I had measured the course, so I knew that when I hit a certain intersection I was 400m from the finish.  I tried to push, but my legs were just gone.  With 200m to go the course took a hard right.  I knew from mapping that the finish was uphill, but I was surprised by just how steep it was - it felt like climbing stairs, with the finish line so high above me.  But I made it up on shaky legs and then I was done.  

As I crossed the finish, I glanced at the timer out of curiosity but saw a number that made no sense - 1:5x:xx. (which, despite making no sense, also made perfect sense - since my start time had no correlation to when they started the clock).

I stopped my Garmin, pulled up my buff, and checked the time - 1:27:53.  Which was in the range I had hoped to run, if not on the fast end of that range.  I was satisfied with the race - it indicated good progress in my fitness - and I was also elated just to have been able to race.    Seeing several masked friends post race just made the morning even better.

***

Splits ended up being:

Mile 1: 6:52
Mile 2: 6:40
Mile 3: 6:28 (this was dumb)
Mile 4: 6:41
Mile 5: 6:40
Mile 6: 6:39
Mile 7: 6:42
Mile 8: 6:41
Mile 9: 6:45
Mile 10: 6:52
Mile 11: 6:48
Mile 12: 6:46 
Last 1.11 miles - 7:22 (6:38 pace)

So a slight fade at the end.  Not awful - I managed to hang on pretty well, but not ideal.

Other notes:
  • This was a cold race - it started at 28 degrees but warmed up nicely to 39 degrees by the time I finished.  I debated what to wear before going with singlet, arm-warmers, light tights, and a buff.  I've found that running with a buff tends to change the whole clothing equation - buffs are the worst of both worlds as they do nothing to keep you warm when standing around, but block heat from escaping when you run.   But they're what we wear right now, so a singlet top seemed a good pairing.  I also wore a plastic poncho to trap a bit of heat while I was standing in the corral. 

    These clothing choices worked out well - I wasn't TOO cold at the start, but I was never uncomfortably warm at any point during the race.

  • I decided to test out the Adidas Adios Pro shoe in this race - Adidas' answer to the Vaporfly.  I had worn it in a tempo workout that went surprisingly well a few weeks ago, so why not try it here and see how I liked it in a race.  Whelp - I didn't like it at all.  That shoe seems to work best with a foot strike biased more towards the forefoot.  For me, in half and full marathons I strike further back on my foot - not quite a heel strike but not too far from one. 

    Early in the race I was running more on my forefoot since that's how the shoe felt best, but as I got tired I reverted to my normal gait and the shoe felt utterly awful.  Like a wobbly clog.  Like I was fighting it.  The best shoe for any race distance is the shoe that feels good at the start and finish - that wasn't the Adios Pro for me at this distance, and no way I'd use this for a full marathon.  No question that for the half or full I'll stick with a) the Vaporfly or b) the older Adios Boost line.

    I noted that it was my hamstrings and feet (especially the arches) that got very sore and tight during this race - not my glutes or quads.  And I felt like I wasn't using my glutes much despite trying to.  I think this shoe is just not a good fit for my gait for the longer distances.  Perhaps it would work for me for a 10K?  (not that I get to race that distance very often).

  • Post-race, I stopped by Cambridge, Maryland (about 40 minutes away from Salisbury) to visit my parents.  I haven't seen them in person since early last summer, when I did a socially distanced (i.e. 10 feet) outside visit.   My parents aren't quite fully vaccinated yet - Dad is done but Mom only had her second shot this week.   But, they are doctors and better qualified than I am to evaluate the risks - I asked them whether I should stop by now for an inside visit or wait another 10 days. 

    They both felt that an inside unmasked visit was totally fine and worth it, given that Mom and I were both several weeks past our first shots (I get my second shot on Easter Sunday).  So I stopped by and caught up for about 3 hours, complete with hugs at the end.  It was a great way to end the day.  (And far better than the traffic jam I had to deal with afterwards).

  • When I got back to my hotel post-race, I found my missing lens from my driving glasses on the floor of my room.  Whew - that was a chunk of money saved.

  • I get my second Moderna shot this morning.  Then I'll combine shot recovery and race recovery this coming week, before shifting into training for Grandma's Marathon.

Monday, March 29, 2021

Training log - week ending 3/28/2021

This week was 60 miles of running, 1500 yards of swimming and 12 "miles" of pool-running -- training log is here.

This was my last week before tapering down for next Saturday's half-marathon.  After the half, I'll take a down week (which will coincide with receiving my second dose of the Moderna vaccine on Sunday) and then jump into training for Grandma's Marathon.

I was pretty happy with this week - my fitness is continuing to progress.  I have noted that my paces on the treadmill are consistently slower for the same effort than outside - by between 15 and 30 seconds per mile.  It's not because my treadmill speed is inaccurate (I've calibrated it, and it's dead on) but rather because I'm running at between a 1-2% incline and my treadmill room also gets quite warm.   I'm not terribly worried about it - effort is what matters, not pace.  

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Tuesday: 12 miles including a track workout of 2x1200, 3x800, 400, 2x200 in 4:39, 4:39, 3:07, 3:01, 3:01, 43, and 42;  2:2x-2:4x recovery after each.  Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.

Wednesday: 11 miles very easy (9:33) on treadmill, followed by streaming yoga.  Foam rolling at night.

Thursday: 3 miles very easy on treadmill (9:33), 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Friday: 12 miles on treadmill including a tempo workout of 4 miles in 27:22 (6:56/6:49/6:49/6:48) and six 30 second hill repeats on a 5% slope with 90 seconds jog in between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 10 miles very easy (8:51), plus drills, 6 steep hill sprints, and streaming yoga. Foam rolling in the afternoon. 

Sunday: 12 miles easy to moderate, split as the first 4 miles averaging 9:04 and the next 8 miles averaging 7:27. Later did leg strength work, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.

Sunday, March 21, 2021

Training log - Week ending 3/21/2021

This week was 64 miles of running, 1500 yards of swimming and 12 "miles" of pool-running -- training log is here.

I was pretty happy with this week, and pleasantly surprised by the pace I hit for the marathon effort segment at the end of the run.  It was particularly amusing because marathon effort last week yielded 7:18 pace.  But I guess that's the difference between the perfect weather we had today and the 15-20 MPH headwind I was running straight into last Sunday.

The only hiccup to the week was Friday's tempo on the treadmill, where I misguessed the proper speed to set for the workout.

By way of background - I prefer to run with an incline on my treadmill - I find that when I'm running on a flat treadmill my gait gets quad dominant; an incline forces me to use my posterior chain and push-up.   

But the incline does mean that the same effort results in a slightly slower pace.  And the fact that our home "studio" is about 70 degrees also slows down my pace for the same effort.  

I usually run by effort outside, and on the treadmill it's fairly easy to run by effort when doing easy runs or progressive long runs.  I just start very slow and then inch up the speed as I feel like it.  But....when I'm doing treadmill tempos, I have to guess at what the right pace would be.  

On Friday, I thought setting the treadmill at 9.1 MPH (6:36 pace) would be pretty conservative for a tempo workout of 5x1 mile tempo with 60 second jog.  I'd start at that speed and then up it as seemed right.   But it turned out to be too aggressive a speed.  So I cut off the workout at 3x1 mile, which ended up being roughly equivalent to a 5K tempo in effort (I usually don't do 5K tempos because I find they're a bit short and fast to elicit the best response).  I jogged for a bit, and then eased into what felt like marathon effort and did 2 more miles at that speed (which was 7:08 pace) just to get a little more high level aerobic work in.

Ultimately, not the workout I wanted to do, but I still got some good work in at near the targeted effort level, and I didn't dig a hole by forcing things.  And interestingly enough - the effort and HR that got me 7:08 pace on Friday was the same that yielded 6:48 pace on Sunday.   

It's always interesting to me how pace can be affected by so many things outside of the effort one is currently expending.

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Tuesday: 12 miles including a track workout of 1600, 4x800, 2x200 in 6:22, 3:05, 3:03, 3:01, 3:01, 42, and 42;  4:50 recovery after the 1600 and 2:2x-2:3x recovery between the 800s.  Full recovery for 200s  Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.

Wednesday: 11 miles very easy (9:17), plus drills, 6 hill sprints and 2 strides, followed by streaming yoga.  Foam rolling at night.

Thursday: 3 miles very easy on treadmill (9:33), 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Friday: 12 miles on the treadmill including a tempo workout of 3x1 mile in 6:36 with 1 minute jog in between, followed by 2 miles at 7:08 pace. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 10 miles very easy (8:58), plus drills, 6 steep hill sprints, and streaming yoga. Foam rolling in the afternoon. 

Sunday: 14 miles progressive, split as first 5 miles averaging 9:06, next 5 miles averaging 7:46, next 5 averaging 6:48, and then a 1.5 mile cooldown. Later did leg strength work, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.