This week was 55 miles of running and 7 miles walking -- training log is here.
Another week of hiccups. On Tuesday, GI problems forced me to revamp my workout from two tempo intervals of 1.5 miles to a 1.5 mile interval, a mile interval, and a hard 800. On Friday, my GI tract was better behaved, but I jogged down to Iwo Jima only to see the gate closed, indicating that the hill (a National Park Service property) was now closed. So I jogged back home and imitated the hill workout on the treadmill.
Despite those hiccups, I was pretty happy with this week. I'm running painfree now, and my gait feels good and strong. My plan for this interim period is to stick with my rhythm of Tuesday short hills/tempo intervals, Friday longer hills/short strides, and a relaxed progressive Sunday long run. It's a pattern that will get and keep me strong, keeps me engaged, and also won't fry me. I won't race well off of this training, but that's fine - I'm not racing right now. And it does set me up well to transition back into training when that time comes around.
I've actually been a bit surprised at how well I've been handling this life-pause of the last few weeks. I suspect a lot of it is that since I had to drop out of One City on March 1, I'm a few weeks ahead of everyone else in coming to terms with a training cycle that didn't result in a race. I'm also an introvert who really enjoys running and training alone, so I don't feel the lack of running partners as keenly as some others. And I'm already a full-time telecommuter, so no change there.
I also feel like this isn't my first rodeo, in some sense - what we are experiencing now reminds me very much of what it was like in the DC area during/after 9/11, or the DC Sniper attacks, or the Anthrax attacks. It is stressful and awful, but we just have to make good decisions and trust that it will pass, and hope for as few casualties as possible.
Despite those hiccups, I was pretty happy with this week. I'm running painfree now, and my gait feels good and strong. My plan for this interim period is to stick with my rhythm of Tuesday short hills/tempo intervals, Friday longer hills/short strides, and a relaxed progressive Sunday long run. It's a pattern that will get and keep me strong, keeps me engaged, and also won't fry me. I won't race well off of this training, but that's fine - I'm not racing right now. And it does set me up well to transition back into training when that time comes around.
I've actually been a bit surprised at how well I've been handling this life-pause of the last few weeks. I suspect a lot of it is that since I had to drop out of One City on March 1, I'm a few weeks ahead of everyone else in coming to terms with a training cycle that didn't result in a race. I'm also an introvert who really enjoys running and training alone, so I don't feel the lack of running partners as keenly as some others. And I'm already a full-time telecommuter, so no change there.
I also feel like this isn't my first rodeo, in some sense - what we are experiencing now reminds me very much of what it was like in the DC area during/after 9/11, or the DC Sniper attacks, or the Anthrax attacks. It is stressful and awful, but we just have to make good decisions and trust that it will pass, and hope for as few casualties as possible.
Dailies
Monday: 3 mile walk, yoga, upper body weights/core. Foam rolling at night.
Tuesday: 14 miles, including a hill/tempo mix of two short hills (around 70 seconds), a ~1.5 mile tempo at 6:30 pace; two more short hills, a ~1 mile tempo at 6:27 pace, two more short hills, and a hard half mile (2:57). 2-3 minute jogging recovery after each hill or tempo/interval segment. Followed with injury prevention work Foam rolling at night.
Wednesday: 4 miles on the treadmill (9:27), live streaming yoga, 8.5 miles on the treadmill (9:01). Foam rolling at night.
Thursday: Upper body weights/core and 5 mile walk. Foam rolling at night.
Friday: 12 miles, including an imitation Iwo Jima workout on the treadmill. I did 6 repeats of the following:
-2:00 at a strong effort on a 3.0 incline (the Iwo Jima hill averages a 3% incline)
-1:30 easy effort on a 0.5 incline
-0:30 fast on a 0.5 incline
-1:00 easy effort on a 0.5 incline.
I played with the efforts for the hard parts, just hitting speed #s on the treadmill until I hit something that felt right. I kept the easy parts at 7.0 mph (around 8:30 pace). Foam rolling at night.
-2:00 at a strong effort on a 3.0 incline (the Iwo Jima hill averages a 3% incline)
-1:30 easy effort on a 0.5 incline
-0:30 fast on a 0.5 incline
-1:00 easy effort on a 0.5 incline.
I played with the efforts for the hard parts, just hitting speed #s on the treadmill until I hit something that felt right. I kept the easy parts at 7.0 mph (around 8:30 pace). Foam rolling at night.
Saturday: 10.5 miles on treadmill (9:04) and live streaming yoga. Foam rolling at night.
Sunday: 14.5 miles, including 14 miles progression (split as first 4 averaging 9:15, next 5 averaging 7:40, next 5 averaging 6:59) and a 0.5 mile cooldown. Later did upper and lower body strengthwork. Foam rolling at night.
Not much has changed for me, either - as a pharmacist I am still heading to work, and I hadn't returned to racing post-baby yet, anyway. But I would REALLY like to go on a date! I haven't been out to eat without the baby since early January. And while he is a super good boy at restaurants, I want to be able to call up a baby sitter and have some adult time!
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