Hello again! I feel like I’ve been writing too many of these lately. I promise that I won’t be so chatty and needy once I get this pesky marathon thing knocked out. Of course my title is a song, but it’s an easy one this week.
This week’s training had a bit of a reduced workload, a “taper week” as it’s known to runners. For some training plans, there’s a pretty large difference between the high volume peak weeks and the taper weeks. Luckily, for the plan that I’ve chosen there really isn’t much of a difference. I run the track, I run my tempo and my long run just isn’t very long. No biggie.
Monday – Cross-Training
I finally managed to skip the basketball and do some more serious cross-training. I hit the rower, then the VersaClimber (it STILL destroys me), I finished up with some core work with Cody. It only took 15 minutes or so for my butt to be kicked. My abs were a little bit sore all week. I can’t do that to myself much more before Richmond, but when I’m done I plan to work out with Cody 1 or 2 days every week. I think that it will lead to improvement in my running.
Track Tuesday – 5x1000m in 3:37, 400m Rest Intervals
Uhhhhhhh, nope. I was just too tired and tight to do much better than the paces that I ran. 3:37 is just so fast! I ran to effort more than I did to time. The one positive to come out of this is that I ran my last one as fast as I ran my first one when it seemed like I was about to fall apart. I’m just happy that I got the workout done.
Wednesday – Cross-Training
Basketball was too hard to resist again. I experienced some major tightness in my left ankle/calf/achilles areas after the first game. This had me a bit concerned. I played through it, but was limping around the office for the rest of the day. I got home and popped a couple of delicious pain killers while stretching it all out as much as possible. I went to sleep hoping that it would be fine for the next day’s run.
Tempo Thursday Long Run – 10 miles at Marathon Pace (7:14 per mile)
I decided to move my long run to Thursday and my tempo run to Saturday to allow me to run a 5k without any guilt. I made sure to get this change approved with a few of my running buddies. The run went really well. I would have liked it to be a little easier since I’ll be trying to run 26.2 miles at this pace in less than a week from now, but it’s certainly doable.
I thought about how I sort of make it hard on myself mentally by always focusing on the target distance of the run. In other words, I seem to always make mile 8 of 10 feel just like mile 16 of 20 or 12 of 15. It’s hard to explain, but I tried to think about one of the basic lessons I learned about fighting. You want to punch THROUGH your target, so that you follow through and don’t stop the momentum at the point you’re trying to hit. You get more power by imagining that you are punching beyond the target. This may not make any sense, but it does to me.
Friday – Rest Cross-Training
I maybe could have rested, but I didn’t feel like I needed the rest. I felt more like I needed to do something easy and loosen my legs up a bit. I chose to do 20 easyish minutes on the arc trainer and follow that up with 10 easy minutes on a stationary bike. I threw in a little bit of planking and called it a workout. Nothing too crazy.
Saturday – 1.5 mile warmup, 5k race, 1.5 mile cooldown
This was actually supposed to be a 3 mile tempo, but a 5k race is pretty similar. I already wrote all about it yesterday and if you haven’t read it, you can find that here.
Long story short, I felt great, took 4th overall and I got myself a PR without overdoing it. My training is paying off!
Sunday – Rest
I almost went on a lake loop and coffee run this morning, but many of the usual suspects were out from running a 50 miler yesterday (tip of the cap to them). The few of us that didn’t run a 50 miler decided to take the day off. I’m really glad I didn’t decide to run. Although I didn’t work TOO hard, I can feel that my legs raced yesterday. I sure could use that coffee though.
Thanks so much to all of you that have read so many of these blogs about my training. I try to make them as entertaining as possible, but that isn’t always going to happen. I enjoy the interaction and I enjoy reading so many of your blogs as well.