This week's plan is the same as last week, but my execution was not as good.
- My 2nd week on this plan after being back to work. I did a little better managing my time to get a little more sleep. But...5 am alarm still sucks and I'm not sure it will ever become "normal".
- It's damn cold this week! But, just like the early alarm I think I'm getting better at preparing for it...emotionally...it's not new any more...which I think helps. (See separate post on Jan. 13 for details on how I've handled the cold...so far).
- Got a little ITB niggle, and since I had an ITB injury last year that shut me down for a month, I give this my full attention. So, I cut back a little on my paces to ensure I don't get injured again. And...after Sunday's long run...all is good.
- I'm using a training plan from Jason Fitzgerald at Strength Running, which includes ITB rehab routines, dynamic stretching, and other conditioning exercises. These, along with a smarter running plan will (I hope) keep injuries away.
Total Miles: 34.7, (long run 11.4 miles -my longest yet).
Weight: I weighed in between 140 and 143 this week.....so no change in weight since December.
Monday: off - rolling, dynamic stretching
Tuesday - 4 miles on treadmill @ 8:10 pace + 2 strides @ 0% incline...just can't get myself out in the cold for 4 miles. Right IT Band didn't feel "right" this morning. Took it very easy. Dynamic warm-up and dynamic stretching after + core work.
Wednesday - 9 miles on W&OD trail. The PLAN - First 5 miles at 8:00 pace. Last 4 miles "Progression" to 6:35 pace in the last mile...6:35 is about my Tempo pace. Well....that didn't happen today.
I was never able to get the pace under 6:45 in the Progression part of the workout without A LOT of effort, which felt harder than tempo...so I didn't push any harder.
I realized (after the fact), that I had run the first 5 mile too fast....closer to 7:40 pace than 8:00, and I think that took some of the oomph out of my legs and kept me from finishing stronger. So...FAIL, but lesson learned.
Dynamic stretching warm-up and cool down
Thursday - ITB rehab routine without Pistol Squat or Single Leg Deadlift - making sure ITB completely settles down. Upper body strength.
Friday - 7 miles on W&OD @ 8:05 pace. Slowed down on pace a little today. Again to make sure ITB doesn't flare up. Pace felt easy and no issues. Dynamic warm-up.
Saturday - 3.3 miles @ 8:20 pace + 2 hill sprints + 2 strides. Dynamic warm-up and cool down + hip flexibility + core workout. Slower pace...not feeling it today. EASY day anyway.
Sunday - 11.4 miles @ 7:24 pace on C&O Canal Towpath (separate post later today). Slowed the pace down some this week for the Long Run (last week's pace was 7:15). After not hitting my paces on Wednesday's run and ITB niggle earlier this week I'm not pushing it. Dynamic warm-up, and cool down, hip mobility, ITB rehab routine with Pistol Squats and Single Leg Deadlift, upper body strength.
Next week my training plan adds a run on Monday, so I'll be running 6 days a week - my first time doing that......