Monday, March 17, 2014

Boston Training: Onward & Upward

Last week was a whirlwind with time change, snow storm and everything else. I'm certainly glad it's over but looking back I'm happy with how it went on the training front (for the most part). It ended up being a a relatively (for me) light week all around but hey, I'm still improving so there is a method to my madness

Monday
PM: 4 Miles (7:54 Pace)
Tuesday
PM: 10 Miles Total (7:05 average pace) with 10x800m (3:11 Average)
Wednesday
--Rest--
Thursday:
PM: 30 Minutes Strength Training, 45 Minutes Bike (14.3 Miles)
Friday
PM: 3 Mile walk
Saturday
AM: 1.66 Mile warm-up (7:50 pace), 5 Mile race
Sunday
AM: 17 Mile Long run (7:44 pace)

Total Running Miles: 37.7 Miles
Total Biking Miles: 14.3 Miles (womp womp)
Total Strength/Core Training Time: 30 Minutes (womp womp, again)

Monday was the return to running after a few days off. To be honest, it felt like hell. My shin was sore, as was everything else. I can tell that my form as been altered trying to overcompensate. Not to mention I was fighting muddy flooded sidewalks, lets just say it wasn't a happy running reunion.

Tuesday was the day I needed. Although my shin didn't feel 100%, it felt really good to get a hard workout in. I wasn't sure if I would be able to do all the intervals, but once I got going it just felt better.

Faster feels better right now, so I revamped my training plan to better suit my needs. This also relieved some of the stress about all of the numbers. Quality over quantity.

The weekend ended up being a strong weekend of running, something that I needed. 5 mile PR (recap this week), and a solid long run on Sunday. I'm feeling more confident going into the final weeks of training right now. I am not 100% and I know that I won't be as prepared as possible, but doing the best I can working through the shin problems. Once the race gets closer and get the next few weeks of training under my belt, I'll re-evaluate my goals and expectations for Boston.

I'm disappointed with my lack of biking, strength training and cross training this week, but it isn't the end of the world. I'll get back in the saddle this week (literally). I spent a LOT of time stretching a rolling this week so if that's what took place of my core work I can't really complain as I knew it was beneficial. I think some down time this week was actually what I needed, and allowed me to let my shin recover more. I think 'down' weeks have their purpose and sometimes it's to remind us to step back when we wouldn't normally.

This week should be pretty good, a few more running miles(but nothing crazy), back at it with biking and strength training- and also getting my butt back into pool this week as it has been far too long. I'm excited to run Syracuse half-marathon this coming weekend, I think it will be a good gauge of where I am at for Boston. Also excited because I get to see some awesome people in 'Cuse :)

Anyone else running Syracuse Half this weekend?

What are you training for right now?
 Will you do tune-up races before the big day?

20 comments:

  1. congrats on making the plunge back into running, it is never easy no matter what people say. you double guess yourself with every pain/ache. quality over quantity sounds like a great plan.

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    1. Omg yes, I spend the entire time paying too much attention to everything I feel

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  2. Sorry you didn't get in all the biking and strength time you wanted, but foam rolling definitely helps, sometimes it makes the runs so much easier and just helps your body and the way you feel. We all have weeks like this, I am kinda having a down week too but you just have to listen to your body. There's no doubt in my mind that you won't rock Boston, anyway.

    Congrats on your new 5 mile PR, can't wait to read the recap!

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  3. I'm excited for you! Congrats on your PR! I hope you have a great race in 'Cuse. :D

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    1. I'm thinking of bringing the sassy pants.

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  4. I always try to throw some races into my training plan...you just run a race different than a training run and the experience gained helps.

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  5. Wow, you bounced back fast and had such a solid week!! So glad to hear you're feeling good again!

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  6. I am training for the Frederick 10 miler and Cherry Blossom, I am suffering big time. I am not liking this calf pain but I got a race feel this weekend and I know once I get into the race things will happen they may not be what I wanted but I am thankful that I can run. It gets me through most runs!

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    1. You have a good outlook, keep stretching and rolling those calves (heating pad before hand definitely helps!). Good luck with the training and races!

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  7. I'm glad your shin is feeling a little better. I am training for Cherry Blossom 10-miler and the Nike half but I think I might have to rethink CB to allow my hip to rest. I'm still on the fence though because I hate not running a race I paid for.

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    1. Do they allow deferrals? I really hope your hip starts feeling better soon, must be really frustrating :( have you gotten a massage or PT consult?

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  8. Happy to hear you are feeling better! And I agree, we all need some down time. It does the body and mind good :)

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    1. Thanks Kierston, hope you are enjoying being home after vacation!

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  9. Glad to hear you are improving and cannot wait to hear about the PR.
    I'm not training for anything right now, just focused on getting healthy.

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    1. Thanks Abby! I love that you are working on getting healthy, are you liking working with a coach and doing different things now? I think you are going to see awesome race results once you start training again being healthy and strong!

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  10. Very awesome that you were able to get in so many miles this week!

    Congrats on the new 5 mile PR!

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  11. Glad to hear you got a 5 mile PR! Im always dissapointed with down weeks... at first. but your right, they do serve their purpose. I feel like a little bit of rest allows you to come back stronger. I'd be up for a run next weekend - Im doing a run in Letchworth Saturday (and were getting pancakes after) it'd be easy, and longish if you wanna join. If not, I could run Sunday!

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  12. I'm glad you are able to run again and training plans are all about being flexible. You are clearly doing that. You are going to have a kickbutt marathon. I'm sure of that.

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  13. Great mileage and pace. Your right about "down weeks". It is so hard mentally because our brains tell us we should be "working harder" but our bodies need the break and honestly at least for me I know my mind does too. I'm doing a 1/2 marathon in two weeks but doing it more for the scenery/course not so much for time. Still working on what my fall/winter marathon will be. Good luck this weekend at your half. Tune up races are always good.

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  14. It's harrrd after this winter getting back into the swing of things! I find that biking is easier to start with than running. Definitely fit in some more biking/spinning to get your cross-train on!! I signed up for Broad Street 10-miler again so I have to start upping my mileage like...last week...

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