My mileage is getting back to "normal" this week, which means my easy runs are closer to 60'; and my Tuesday workout is around 10 miles. I'm cutting the LR a little short on Saturday though, since my race will be only 8 days later....
Tuesday's workout - 5 x (8' @ tempo / 3' steady)......FAIL. So, I'm not as fit as I think I am and I started off too fast. My goal was to run the 8' tempos around 6:25 pace, and the 3' steady around 7:00 pace. The first two reps were a little too fast - 6:18 and 6:20 with the recoveries right around 7:00 pace. The 3rd rep was 6:34, and I realized I was working WAY too hard for a tempo effort - in the back of my head I have the attitude of "Don't over do it - and get hurt" - I don't know how my body should feel post-marathon, so I'm erring on the side of "Less is more.
So, I basically stopped the workout there. I jogged the recover, then ran the 4th and 5th reps around 7:00 pace. So, what does this mean? I guess I don't have the fitness I thought I have...and maybe I'm not "fully" recovered from the marathon and / or still "building" my fitness back up. So, chalk it up to "lesson learned"...and move forward.
So, I basically stopped the workout there. I jogged the recover, then ran the 4th and 5th reps around 7:00 pace. So, what does this mean? I guess I don't have the fitness I thought I have...and maybe I'm not "fully" recovered from the marathon and / or still "building" my fitness back up. So, chalk it up to "lesson learned"...and move forward.
Wednesday and Thursday I cut back on the workload, and did a couple "recovery" runs, Friday was back to the usual Easy run.
Saturday workout: 11 mi w / 3 mi. @ 10 mile pace on C and O. After 7 mi I picked it up to what felt like LT - as in theory this is about my 10 mi race pace. After the run I checked my pace (6:20 / 6:16 / 6:12), this is faster than I expected and gives me some confidence going into next week's 10 mi race. I don't have enough experience to know how this translates to the race, or if I was actually running at LT....so we'll see....
Weekly Mileage: 46
Long Run: 11
Weight: 138 (Prior to Easter Breakfast and Dinner, and ALL the candy....)
Overall - at this point I feel like I've "recovered" from the marathon 5 weeks ago, but my legs have never felt "fresh" and / or my fitness has never felt back to where it was the last couple weeks before the race. Saturday was my first "good" run I've had. As I've said here a few times, this is my first time doing "marathon recovery". I'm happy I'm not injured (especially considering how poorly I finished the race) - but I've just been "flat".
Overall - at this point I feel like I've "recovered" from the marathon 5 weeks ago, but my legs have never felt "fresh" and / or my fitness has never felt back to where it was the last couple weeks before the race. Saturday was my first "good" run I've had. As I've said here a few times, this is my first time doing "marathon recovery". I'm happy I'm not injured (especially considering how poorly I finished the race) - but I've just been "flat".
Daily Work:
- Monday: 62' E on WOD with strides. 7.9 miles. Core work. Rolling and stretching.
- Tuesday: 10.5 miles with 5 x (8' tempo / 3' steady). Failed on the last two reps. Strength work. Hip mobility. ITB work. Rolling and stretching.
- Wednesday: 43' E on WOD. 5.3 mi (8:00) - more of a recovery run. Legs feel dead.
- Thursday: 32' E on WOD. Needed a shorter recovery day.
- Friday: 55' E w/strides. 7.1 mi, feeling better. Little pep back n the legs. Hilly loop on country (lotsa dirt) roads around house.
- Saturday - 11 w/3 @ 10 mi race pace (6:16 avg pace). Light strength work. ITB work.
- Sunday: Walk recovery w/drills. Hip mobility. Dynamic cool down.
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