Hey all and happy fourth! A belated congrats to Former Track Star on her comeback race, and here's hoping for good reports from nolongerstressed and runner girl! I'll be back later to post my training and bump the thread up.
Hey all and happy fourth! A belated congrats to Former Track Star on her comeback race, and here's hoping for good reports from nolongerstressed and runner girl! I'll be back later to post my training and bump the thread up.
yes, congrats to former track star on your 5K.
my week was hampered by a new back/hip pain and travel, but my chiro/ART/PT guy gerrit gave me a couple of adjustments and told me that racing the trail 50K (actually, 33 miles) shouldn't set me back to a place he couldn't fix me from, so i went for it yesterday, leaving me with a total of 63 miles in four days for the week and only moderate discomfort today.
i had helped to redesign the course, which is just up the hill from my home in the finger lakes national forest, and it was nice to hear all the positive comments about the changes from those who had run it in years past.
i was quite satisfied with my performance, although i only finished third woman (1st masters, 7th overall of 112 50-K-ers; the race also had 25K and 50 mile options). as i've been managing to do lately, i hit exactly even splits of the two-loop course, working hard toward the end to finish in 5:02 and nearly (but not quite) catching an inov-8-sponsored woman 20 years my junior. i then enjoyed a nice cool down with her before taking my station at the finish line for the following eight hours with my husband and gerrit and a few helpful others.
a couple of other tidbits: i ran one-minute faster per loop than my husband did for his single loop, and gerrit had a rough day in his attempt at 50 miles, stopping at 33 miles after spraining his ankle at mile 19 and not crossing the line until maybe 7 hrs, whereas we're usually pretty evenly matched. an ace bandage, some ice, and a self-adjustment left him in a helpful and happy mood, though, so all is well.
i'm resting up today, and then it'll be time to readjust to high heat and humidity.
oops. that prior post was from me.
I'm sorry to read about the new pains, NLS, but happy to see that they didn't keep you from a good race! Quite a long day, though, with 33 miles followed by 8 hours of volunteering!
As for me, I managed a solid week, though I'm still not 100%. Essentially I'm good for easy running, but the "windlass mechanism" of my left foot is still weak and iffy, limiting my ability to complete workouts. But I am seeing steady improvement -- it's just a matter of pushing it hard enough to keep improving, while not going over the edge and reinjuring myself.
My week was 75 miles running, plus 3 hours on the bike. It broke down like this:
Monday: In the morning, 13.5 miles at very easy pace (8:55) on very hilly bike path. In the evening, 2 miles at very easy pace on the treadmill (8:56 pace), plus yoga.
Tuesday: In the morning, 90 minutes on the bike at easy effort, plus upper body strength work.
Wednesday: In the morning, 9.5 miles outside on NYC’s Hudson River Greenway. Most of this was at easy pace (8:30), but I threw in a few fartleks and strides for the heck of it. In the evening, a yoga class.
Thursday: In the morning, 14 miles outside on a dust trail, including a fartlek of 1, 2, 3, 2, 1, 2, 3, 2, 1 minutes “on”, with equal time jogging. The on parts ranged from 3K-8K effort level. I followed up the fartlek with 2 miles of aerobic running at 7:40 pace. In the evening, 3.5 miles outside at very easy pace (8:41).
Friday: In the morning, 90 minutes on the bike at easy effort, plus upper body strengthwork. In the afternoon, 4.5 miles very easy outside (8:46 pace)
Saturday: Started on the treadmill, where I did my warm-up, and then 2x2 miles at tempo pace (6:40) with 2 minute jogging recoveries. Due to the low humidity, this actually wasn’t bad at all from a cardio standpoint. However, my foot started to act up after the second interval (treadmills seem worse than outdoors for it), so I swapped to an easy run over hilly terrain to finish off the run. 14.5 miles total, plus some leg strengthwork.
Sunday: 13 miles very easy outside (8:58 pace), followed by upper body strength training.
nolonger stressed: that sucks. i hope everything gets great for you!
and darkwave: all i can say is wow, your diesel
monday: 5 miles at 7:15 pace
tuesday: 2 miles at 7:01 pace. 2 miles of :30HARD :30EASY with a total pace of 6:45 2 miles east at 7:49 pace
wednesday: swam easy for 1/2 mile
thursday: 7 miles at 6:39 pace on a slightly(1hill) 2 mile corse done 3.5 times. FELT GREAT
friday: 6 miles at 6:52 pace
saturday: 5 miles at 6:54 pace
sunday(long run day ): 9 HILLY miles at 6:55 pace
this was also somewhat of a progression run!
i have a question for you girlss.
when you get home from your run, what do you do first?
eat, shower or do whatever!
&i also need some motivation to stary stretching, icing, lifting, etc. i just cant get it :/ HELP
Monday: 4 miles easy (morning), 5 miles easy (evening)
Tuesday: 2 mile w/u, 4x[0.5 mile] w/ 0.2 mile jog recoveries, 2 mile c/d
Wednesday: 7 miles easy
Thursday: 1 mile w/u, 3 miles tempo, 1 mile c/d
Friday: off (worked all day, then drove 9 hours)
Saturday: 5 miles on Pre's Trails
Sunday: 7-8 miles easy, mostly on Pre's Trails again
I think I'll jump in another 5k this weekend, but I'm not specifically training for anything right now other than getting faster.