Saturday, January 24, 2015

Week in Running Jan 18 - Jan 24

Day Mileage / Workout Comments
Sunday Off In Wendover for the day
Monday 7 5 Miles at Tempo Pace (Half Marathon Pace)
Tuesday 9 Solid
Wednesday 5 Felt good at the start then got exhausted feeling. Not a good run
Thursday 7 8 x .25M (roughly - no Garmin) Quality speed workout.
Friday 5 Primarily Easy miles
Saturday 10.5 My long distance run for the week, 8:50 avg pace, Fast finish
Total miles for the week: 43.5 - YTD: 172.75

Week's Summary

A pretty good week of training, if I do say so myself.  The mileage is a little high for two weeks from a marathon (at least if I compare myself to some of the Hal Higdon Plans), and I got in a lot of quality miles.  A long run, a tempo run and a speed work session.  That's about a perfect week in terms of what I want to accomplish.

The weather here still remains fairly mild and I've been out in shorts and a wind breaker every outing.  The trail is clear with very little snow to be found so thank goodness I am able to get in good runs without the monotony of running up and down a 1 mile stretch of road like I did last year.

My long run today went extremely well.  I started out at a good clip and I kept it up and got progressively faster.  The last mile was me pushing it as hard as I could.  I did just shy of 10.5 miles in 1:30, which puts me at roughly a 1:55 half, assuming I was racing a half.

I felt terrible on Wednesday however.  Faithful and regular readers may recall that I was battling with wilting fatigue this past summer and last winter.  It was the exact same feeling.  I suspect that this was caused by 2 things:

1) I don't think I had eaten enough quality food.  I had a lot of candy but even that I just felt like I was under fueled.

2) I had slept really poorly the night before.

If I plan on really racking up the miles, I'll have to get more dedicated to eating right and getting a solid 8 hours a night.  Of late, my sleeping has not been good.  I usually fall asleep within 3 minutes of hitting the pillow.  These days, it is taking a lot longer and I am resorting to using over the counter pills to help.  I am still sorting out why this is happening.

Arizona Desert Classic Marathon 

I am ready!  For the first time in a while, I feel like I have put in a solid training base to have a successful marathon.  I just need to stay 100% healthy between then and now.

So, next week at this time I should be running marathon #15 and I think state 5 or 6.  "A" race is sub 4 hours, "B" race is under 4:15 and "C" is under 4:30.  Those grades could be adjusted by weather and other situations.  I am really looking forward to this race and long weekend and I hope to have a ton of new blog posts as a result.

Plantar Fasciitis Relief?

One thing that I've been doing fairly religiously after my runs of late is stretching my calves.  At Winchester Park, there is a tree root that comes out of the ground about 3 inches.  I am able to put the top of my foot on the root and bring my heels down onto the ground.  This causes a very nice foot fascia stretch as well as giving my calves a good lengthening.  I more or less stand like that for a good 30 - 45 seconds.  I've noticed that since doing it, the amount of discomfort I have in the morning has drastically reduced.  You may find it useful to do the same if you are struggling with morning plantar fasciitis and general calf / leg stiffness.

1 comment:

  1. I think you'll have a good race, with the exception of the bout with illness, you've had good training. I always struggle with what kind of mileage to put up during taper. It's the one aspect I still struggle with after 30 marathons. Just can't get a formula I'm happy with.