Some strides for speed today. It was kind of a tempo run to strides to cool down. The biggest issue for me this training cycle as I start to increase load is to not get injured…so sleep, lots of calories, lots of stretching and foam rolling.
It would be fun to burn down a 10K at race pace… soon. The intensity definitely fires me up though. I actually like that burning lactic acid. Based on past 5K’s at race pace my lactic threshold is around 6:20-6:30. I’m going to see how true that is soon and see what I can do to push that down.
This is the first week of real training. I’ve been fluctuating right around 20 miles consistently (with an exception of 2 weeks in February when I was sick) for the past …. 3 years? ( I just looked at my Strava training log and it’s pretty consistent with the exception of work or vacation travel interruptions).
Because I commute to work by bike, all my rest days will be ‘active rest’ days. I think that’ll be fine until my mileage increases – it’s nice to stretch out my legs when I’m coasting downhill and spin the junk out of my legs after a hard running effort.
A few thoughts for the coming weeks.
My orthotics both cracked and need to be replaced.
I’m not sure the Torin 3.5’s are great for runs longer than 10 miles. Yesterday they felt flat when I started to get tired. I have been running road/trail in Altra Lone Peaks – which seems odd to run on the road with them, but the lugs are soft enough to provide a nice cushion – I think they’re softer than the Torin’s as a result. I’m on the search for a softer high mileage training shoe.
The bottom’s of my knees were just slightly sore after yesterday’s long run (12.5). I was on concrete/asphalt/trail.
I had a good recovery window right after the long run and hydrated/ate/stretched right away and kept stretching in the hours post-run. Today (Monday) – I’m not sore and feel pretty loose.
I’m not exactly sure where I’m going to fit a day of lifting into the schedule
Kind feeling like it’s back. I’m starting my first training block for a July marathon and the embers are starting to smolder a bit. I had a really good tempo run early in the week – clipping along around a 7:15/7:20 pace on the flats.
I’m zeroing in on my lactate threshold pace. Based on a fast 5K, I think it’s in the neighborhood of 6:30/6:40. I’ll see how much I can push that in the coming weeks.
I really feeling like I’ve been in maintenance mode for the last couple of years (I know!!!). I’m ready to bring the hurt though. Embrace the suck.
The only downside is that my mileage plan may conflict with my spring climbing schedule. It’ll be a challenge to balance the 2. I’ll be keeping track of training progression over the next few months. Buckle up.
There is some material from Ericsson and Pool’s book, Peak A really good read on the same topic.
I had a great trail run yesterday. I was time-boxed between 2 appointments… which always puts some pressure on start and end times and pushes me to run harder. After reading the above article I realized how much I think when I’m running. I’m constantly repeating in my head: keep my hips under me, arms still, upper body still… or on a long climb: lean my head forward slightly to move some weight forward, swing my arms to keep forward momentum.
It’s funny because when I was descending a particular rocky section of trail I briefly considered if I should just let go and propel down without considering my foot placements (I don’t want to roll an ankle). It turned into a wager of the statistical likelihood of a mistep on a rock and and ankle roll vs. moving a bit more cautiously (slower) and mitigating the risk. Maybe if the stakes were higher – in a race for example. But not worth it on a training run.
He wasn’t the mischievous one. That was his little brother Chief. Wonka was above it all. He was aloof. He never begged, but he always gave a ‘please’ and ‘thank you’ when getting puppy treats. He was always down for whatever. Never over the top excited, but never shied away from an adventure.
S and I were talking last week and it was almost like we were his guardians. The family he lived with, but he wasn’t our fur baby like Chief. We adopted him in New Mexico. He was a res dog. Australian Cattle Dog. He was deaf and had short little legs. Legs that could take him anywhere – going one speed. Slow and steady.
I’m going to miss him most at night after everyone goes to bed. We spent a lot of time together after 8pm. Years. Just the two of us hanging out passing the time.
The past couple of months weren’t that much fun for him. His legs were starting to go and he was having trouble standing up. We’d wake up at night and hear him spinning around having trouble standing. The past weeks we had been carrying him outside and then back inside. Setting him down in front of his bowl so he could get a drink of water, then helping him walk straight back to a spot in the living room so he could lie down in a good vantage point.
His lack of hearing never bothered us or him. I don’t know if dogs can sense the tone of your voice when you speak to them – with Wonka we just gave him lots of pets, lots of hugs, lots of scratches to let him know we were there. Last night I laid down next to him on the floor and spooned him so he could feel me breathing. I just rubbed his side and we fell asleep for a while.