Weekly Training Log: Richmond Marathon in 13 Days

Hello Runners....


This week I started the "taper" for Richmond Marathon.


My weekly training is built around a Tuesday workout and Saturday LR.  The LR usually includes some faster paced work, so it doubles as my second workout of the week.


Tuesday workout this week, I've done one or twice before during this build up; a combination of MP and HMP over 9 miles.  MP average was 6:46 / HMP average was 6:29.  A little fast on the MP miles.  Actually a pretty hard day with 18 days till race.  Future workouts will keep MP, but will be shorter.

Saturday's LR is shorter tho, at 14 miles w/ 7 @ MP effort. I did this run from my brother's house in Kansas a very hilly dirt road, so I really focused on how the effort felt and ignored the pace (best I could).   My LR over the last 9 weeks has been at least 18 miles.  Funny, how I can 'get used' to the longer runs - so that 14 miles seems 'short'.  I guess that's the point....


The Easy days this week are shorter from Wednesday on...the actual start of the taper.


Summary

• Tuesday Workout:  11 miles.  4@MP / 1 @ HMP / 3 @ MP / 1 @ HMP
• Long Run:  14 miles with 7 @ MP effort.  (MP average = 6:46) on a quite hilly route.
• Mileage Total: 52.  A 13% reduction from 60 mpw (about the average over the last 6 weeks).  20% reduction from my highest mile week (64 miles).

Daily Detail: 

• Monday:  8 miles Easy / Strides
• Tuesday: 11 miles with  9 @ MP / HMP.
• Wednesday:  9 miles Easy - "Medium Long Run"
• Thursday: 4 miles Recovery.
• Friday: 6 miles Easy / Strides.
• Saturday: 14 miles with 7 @ MP.
• Sunday:  2 mile recovery walk. 

Legs feel sorta stale, but MP is coming easily and feels "comfortable".

Onward.

Training Log - Week Ending October 27 - 20 Days Till Richmond!

Hello Runners.



I'm back putting together weekly training blogs....



Okay, as of today, 20 days till Richmond Marathon.  My weekly mileage the last 5 weeks has been over 60.  Last week was my highest mileage week at 64, with a 23 miler on Saturday to cap it off.

That 23 miler took a little extra something out of my legs.  Monday's run was shorter than normal and I turned Tuesday's workout into an Easy run with some extended strides.

By Wednesday I was pretty much back on track, running 11 miles for my MLR.  Thursday and Friday were Easy days, then Saturday was my Long Run with 12 miles at MP.



Saturday's long run felt pretty good and manageable.  It was also my first run in Nike Next %, which I will wear for the race.  I'm not going to do a 'shoe review' - but I can say they seem to 'work'.  Not sure how much faster I am, but my calves (in particular) feel less beat up wearing them.  We'll see what this means for miles 22 - 26.2 in Richmond.


Looking back at my training log, I've run at least 18 miles the last 9 Saturday's.  Three of three of those runs were over 20 miles (longest 23) and most had MP miles in them.


The last two LR's were the hardest.  23 miles at 7:22 pace last weekend, and 12 MP miles yesterday.  Both of these runs have also been 'race replication'.  Clothes I plan to wear, hand held water bottle, fueling, etc.  Last week I wore different shoes, but yesterday also included my planned race shoes.



Summary

• Workout:  None.
• Long Run:  18 miles with 12 @ MP.  MP average was 6:45.  I had planned 17 miles with 10 @ MP, but I extended the MP miles since I was feeling so good.  My breathing was completely under control until the last mile or so, and never felt under 'stress'.  The route I take has quite a bit of 'rolling hills', I think that will help plan for the Richmond course.  As of now (Sunday afternoon), I can still 'feel' yesterday LR in my legs, but it's not too bad.
• Mileage Total: 57

Daily Detail: 

• Monday:  6 miles Easy / Recovery.  Legs TIRED
• Tuesday: 8 miles Easy - Extended strides. (Normally "Workout Day")  Legs coming around.
• Wednesday:  11 miles Easy - "Medium Long Run"
• Thursday: 4 miles Recovery.
• Friday: 8 miles Easy / Strides.
• Saturday: 18 miles with 12 @ MP.
• Sunday:  2 mile walk to shake out some of yesterday's LR.

Starting to taper next week (although you could say this week is the start since my mileage dipped below 60).  Mileage will come down some. I'll put a Tuesday workout back in, but lower mileage than prior weeks.  The LR will be about 15 miles.



Onward....

Long Overdue Update

It’s been a LONG time since I’ve posted here.  I’ve had a number of injuries that kept coming back, and I haven't been able to get a consistent training block for a couple years.

Finally in April I figured out (I think) pre and post run routines (foam rolling / "the stick" calf massage tool / lacross ball rolling / strength work / stretching / etc).  So far, they are working.

On July 4th - after a few consistent months of running and a couple interval sessions I tried a 5k.  Our course, July 4th in the DC area is not the weather to set PR's, but I was able to get within 10 seconds of the same race a few years prior.  So far, so good.

After a month or so of adding weekend long runs to the schedule and I ran the Leesburg 20k in mid-August.  This time I was able to bring down my finish time from three years prior by 2:00.  Feeling good about that one.

And so - I continued on, keeping consistent mileage with Tuesday workouts and Saturday Long Runs.  Overall mileage hovering around 50mpw.  In mid-September I ran the Dulles Airport 10k, run on the runway (so perfectly flat).  This time I ran a PR by around 45 seconds (38:39).  To be fair, this was my first 10k on a decently fast course.  But still, a PR at 52 years old is exciting.

So now - I took a  big leap - I signed up for the Richmond Marathon.  I put together a 12 week plan and starting getting after it.  Four weeks to go, training has been going well.  I've been diligently feeling for a niggles or those "wrong" kind of pains that spell potential trouble.  I've had a few along the way, but I've been able to manage them before they became an issue.

Last weekend I completed my longest run of the build - 23 miles - and I've done quite a bit of work at MP.   I've had 5 or 6 weeks above 60mpw, and pretty soon I'll start the taper.

I plan to start updating here regularly again.  So, check back soon.

Thx for reading - opinions welcome.

Running Log - Week Ending May 28

Hello Fellow Runners.

Back at this week, after cutting back last week.  Doing the "normal" week of Tuesday workout and Saturday long run, while running 6 days.

I usually mention only my workout and long on here, but for those more interested in details...here are the "Dailies" of a usual week.

• Monday - 50' (E)asy on soft surfaces whenever possible. Hip mobility
• Tuesday - Workout - 60' with some kind of faster running.  Hip / core / upper body strength
• Wednesday - 60' E (when the mileage picks up some, this becomes a MLR in the Pfitz plans)
• Thursday - 30' Recovery.  Moving the legs.  Could cross-train here if I'm feeling run down.
• Friday - 50' E with Strides. Hip mobility
• Saturday - Long Run.  SLR / Faster finish alternating. Hip / core / upper body strength.
• Sunday - off or walk.
• Everyday:  Mobility, foam rolling, stretching.

Mileage:  43
Workout: 8 x (3' Fast / 2' Steady)
Long Run: 11
Weight: 143

Workout - Oooofffffahhh.  Haven't tried to actually run "Fast" in a LONG time.  This week's workout of 8 x (3' Fast / 2' Easy) was a little humbling, not nearly as fast as I thought it would go, but I got the heart rate up and practiced trying to get the pace up.  When I was in shape last year, this would have translated to an 800m / 400m workout.  The distances were not there this week.  But, I'm building back, so "I'll take it in stride" as they say.

Long Run - on the C&O to get more time on a softer surface.  First time I really felt "over heated" this year.  So, the heat acclimation begins!

Trails - I spent more time on trails this week for my easy runs.  Grass / dirt / mud.  Nice change of pace, and let's me completely forget about pace and just go run for a specific amount of time.  I should do this for all my easy days, but sometimes I'll check the watch when it beeps every mile....

Injuries - all my old injuries are staying at bay.  I'm keeping up with the exercises / stretches I've been assigned by the PT.  My right calf is still "tight", but extra attention to rolling and stretching seems to be working.  The miles on "softer surfaces" is probably helping as well.


Okay, that's all for this week.  Happy trails.

Running Log - "Calf Sleeves" Any Good?

Hello again fellow runners.

Well, this week was my "planned" cut-back week on mileage and intensity.  I think it was a good idea.  As I build my mileage back up to what it was last year "pre-injury" I'm being super vigilant about how I'm feeling.

So, for a cut-back week - I run 5 days instead of 6; no workout, and no long run.  The last 3 weeks have been around 40 mpw.  This week totaled 28.

On the injury front - another reason this was a good week for cutting back - I've developed a "tightness" in my right calf (outside of calf, 4" down from the back of my knee joint).  Left calf is also sensitive, but not nearly as bad.  I can still run without much discomfort, but it's still "there".

I think part of this is due to ramping my mileage / intensity up too fast and / or my new(er) running posture.  I've found that with my new posture (feet landing more underneath me, more upright torso) that I'm using more calves/glutes and less quads/hamstrings.  I think the new posture overall is better, I just need to build up the strength / stamina.

I've been doing trigger point / rolling / stretching twice a day on the calf and it's starting to calm down.

Question to anyone reading this:  Have you ever tried calf sleeves or compression socks while running?  Did it help with the calf strain I've noted above? I'm thinking about getting a pair, but any feedback would be great.

Overall, the week went well and it ended with me feeling refreshed and ready to get at again next week.

Mileage:  28
Workout:  N/A
Long Run: N/A (longest run was 7.5 miles on Saturday)
Weight:  Dunno

 Carry on fellow Runners.  Carry on.

Running Log - Week Ending May 13

Hello Fellow Runners,

Another week down, another small step back to fitness.

As I build back fitness, I'm pretty much doing some kind of workout on Tuesday and LR on Saturday.  Add in easy mileage four other days of the week, and do LOTS of strength and mobility work and that's pretty much it.

I'm not concerned about paces, more focused on how each run feels - being super vigilant about taking the progress slowly and scaling back on mileage as needed.  Every little tiny niggle gets immediate attention.

Sunday is usually my "off" day - I normally just of a 2-3 mile walk just so my legs get moving and help recovery from Saturday's LR.  The last couple weeks I've added a few drills at the end of the walk (A and B skips, high knees, karaoke, etc.  Then, I finish by putting in a few minutes on TM barefoot.  I figure this will help with form and foot strength.

Mileage:          42
Tue Workout:  2 x 20' Tempo (Tempo pace around 6:57 - 7:00 / 1' standing recovery)
Sat LR:           11 (no speeding up....legs are more fatigued than they should be)
Weight:          143 (holding at this weight for a few weeks now).


Tuesday's workout - was supposed to be a Progression run (20' steady / 10' faster / 10' faster / 5' fastest).  The idea is to learn how to pace myself based on feel since I'm not yet back into shape and I don't know what my "paces" should be.  Well, I took it out too fast.  After the first 20' section, I had to give myself a quick "breather" and stood on the side of the trail for about a minute.  So, I changed the workout to 2 sets of 20' tempo work.  I ended up running all 40' just under 7:00 pace, so that's good (for reference 6:50 was my MP last Summer) - I am getting back into shape.  I still need realize where my fitness is, and reacquaint myself with the "feeling" of how hard I'm working.  Last year, 7:00 pace would have been about right for the first 20' of this progression....but not early May 2018.  Live and learn.

Also - my left ITB got "tight" at the end of the workout.  I had trouble with the left ITB a few years ago, so this is the "check engine" light coming on.  Time to back off some / do some extra ancillary work to make sure it doesn't actually become something.  No reason to push it.

For Saturday's Long Run - my legs were tired right from the beginning.  The run went fine.  No major issues, but it took more effort than it should have.  So...I would consider this the second "warning light".  

The two "warning lights" are enough for me to take a step back and plan lower mileage next week along with no workouts.  Once I made this decision Saturday night, I felt a little "relief" come over me, which also tells me it's time to take a "cut back" week.

Looking back - I've made significant progress in my fitness.  Last 3 weeks have been about 40 mpw.  Just 6 weeks ago, I was having trouble running 30 minutes without pain.  Good progress.  Time for a "breather".

 Onward....

Running Log - Week Ending May 6

Hello Fellow Runners.

Breaking News:  Today Rupp ran the Prague marathon in 2:06, and I gotta admit I'm a little excited about it.  It's fun to have an American mixing it up with the East Africans.  He's done well in Championship type races - now he has a fast time to go with the medals.


Now on to less exciting things, like my weekly running....

____________

Well....so far, so good this week.... I'm still on the "getting fitness back" train.  This week I extended my Tuesday workout and was able to pick up the pace at the end of my 10 mi. Long Run.

I'm trying to "let the fitness come to me", or "sneak up on me", or whatever the saying is.  I'm already starting to feel the tug of doing LESS prehab work (strength and mobility) as the miles pile up, only because of time/sleep constraints.  So far, I'm sticking to it, but it's a "re-commitment" almost daily.

Mileage:     40 (highest mpw so far....)
Long Run:  10 (Last 2 @ 7:15 and 6:40)
Workout:    6 x (5' tempo by feel / 2' E)  Tempo pace turned out to 6:50 - 7:05
Weight:      143 (avg for the week - first thing in the morning)

Tuesday's Workout:  was good.  Way back, before I got hurt, the workout tempo pace I did this week was my MP.  I held back some to make sure I was able to keep the effort on the last rep the same as the first rep.  Feel good about it.  I "feel" the fitness coming back.

Saturday's Long Run:  10 miles didn't feel as far this week as it did last week - so, that's good.  I was huffing and puffing pretty good to get the last mile around 6:40.  The first 8 miles was around 7:50 pace, which is about right for the shape I'm in right now.

Weight:  is more something I notice than trying to get to a specific number.  Last year, when I ran consistently my weight was about 140.  My diet is much better now than it was last year.  Not sure yet if that will affect my weight - it's more about "healthy food" than "calorie restriction".  But, I have noticed I've dropped a few lbs since my weekly mileage has gotten above 35 for a few weeks in a row now.

Nothing else too exciting to report....

Carry on fellow runners......