I was looking through my bicycle journal for the year. I got it back when I was just trying to get back into shape earlier in the year before I had signed up for the marathon. I started writing down my walk/jog “workouts.” I got a calf strain the second day I tried to start jogging again. I didn’t stretch that day and I had walked over 5 miles with my 70 something father over a fairly hilly course that had too many exposed tree roots immediately before. It was emotionally taxing watching him struggle to walk 5 miles in around 150 minutes. I kept thinking, “Does there lie my future?”
I thought the calf strain was due to a variety of factors, perhaps overdoing too much exercise too much too fast. I usually ride my dad’s bike when I am at my parents, but he had a flat tire. I had to use my mom’s and went on a 9 mile hour ride, that probably was not good for my frame. So, I thought that might have been a factor as well. I had twisted my ankle quite a few times on those exposed roots. I thought not stretching was a big mistake. I had hamstring issues twice in the late 90s and early 00s when I didn’t stretch beforehand.
My second calf strain I didn’t stretch as well, and I was sprinting. However, I had been sprinting with same ruffian relatives 2-3 weeks earlier without stretching and had no issues. I had been in worse shape and a few pounds heavier.
I have come to the conclusion both cases were most likely my almost 7 year old New Balance shoes I got for my last race a half marathon in 2013 . I had worn them both times. I wore them last week for my walks as I retired them from running after the first calf strain and got 2 new pairs. I didn’t expect to do any running the second time I pulled my calf. After my walks last week, my calf was sorer each time and felt like it could be re-injured at any moment. I guess I have to move them down to lawn duty only at this point.
I was also looking at my times in the late spring early summer. I had some sub 10 minute miles here and there, but they were difficult workouts, and I was only doing 1-1.5 mile jogs. I was wondering if my lower times the last few weeks in my long weekend runs were due to actual improvement or the fact the ratio of my jog to walk was higher. I think it was both, but mostly jogging more as a higher percentage of my total mileage.
After my long run on Sunday, I had to catch a flight to Nashville. My hotel didn’t have a working bathtub in my room, so I was unable to take a few warm baths. I think it had an impact on my body’s ability to recuperate from the long run.
Monday-Temperature was in the low 90s, felt like mid 90s. I walked 12.7 miles in the heat sightseeing.
Tuesday-Temperature was in the mid 90s, felt like high 90s. I jogged 6.3 miles on a treadmill in the hotel gym. It was too hot to try it outside, and the sidewalks in Nashville, even in the area around Vanderbilt are horrible. I did the treadmill jog in 13’22” mile pace. I walked a half mile, jogged 2.1 miles, then repeated 2 more times. I did 2/3rds of the jog around 11”20” mile pace, and the other third at 9’45”. It was horrible, the first workout in a long time I didn’t want to do. I had about 8 hours of sleep the two nights before. Total walk jog was 8.3 miles. Later in the day I did another 12 miles walking and sightseeing in the peak of the heat. Average HR-132, Max-169
Wednesday-I did a 65 minute stationary bike session in the gym. I supposedly did 13.95 miles. AHR-99, MHR-121. I tried to keep my HR below 120 the entire session as I wanted to do a step back on my cross training this week. I did little in terms of walking as the high was 99 outside. I walked about 4.4 miles in the late evening.
Thursday-I did another treadmill session. I tried to do 2.2 miles of jogging and 0.3 miles of walking. I was able to do the first 2 units, but had to cut the last unit short in order to catch my flight in time. Total mileage 7.02 miles, 11’39’ mile pace. AHR-127, MHR-148
Friday-Temperature was in the low 70s. Did a 15.64 mile bike ride, 12.7 mph. AHR-135, MHR-162. Also, I worked on my lawn for 3 hours. Wife was quite impressed with the latter work.
Saturday-Sat on the couch all day and finished “Big Little Lies” and binged “Unbelievable”, which is a fantastic Netflix series if you can get through the harrowing first 2 episodes. Walked one mile all day. Success!
Sunday-Temperature was in the low 80s, but to me felt like mid 80s. 12.61 miles 2:48:49, 14’01”, AHR-142, MHR-179 (I seriously doubt it). Originally, I had planned to do at least 14 miles. However, I got a late start and got on the trail when I am usually finishing up or already home. I wanted to jog 2.3 miles and walk 0.7 mile. Was fine the first 7.7 miles, and then the wheels came off. I don’t know if the flying or doing too much during the rest of the week was the cause, but I mentally checked out. Basically walked the rest of the way, maybe jogged another mile in 3-4 goes. At the end, I felt like I had earlier in the first half and was able to jog almost a half mile (10 minute mile pace), but my wife wanted to go home. I was supposed to be finished and had to cut it short. I planned to do a double and run 2-3 miles in the evening, but on the ride home my body really tightened up. I knew that was no longer a viable option.
In the car, I realized that I had not eaten more than a bowl of popcorn and a couple of handfuls of M&Ms watching “Unbelievable” in the 20 hours prior to my 7.7 mile breakdown. I inhaled a banana and some trail mix on the way home. I ate a decent lunch and got in the bath for 20 minutes, then took a cold shower. Didn’t feel some tightness on my outer knees I felt the past 3 weeks. My entire body felt renewed. My back pain has not returned, my calf was no longer sore, my thighs felt rejuvenated. I felt like I could go for that 2-3 mile jog, but I didn’t want to push it. However, I did go out for moonwalk.
3.44 miles-58:09-16’54” pace-AHR-118, MHR-130
So, overall I don’t know what to make of the week other than a learning experience. The LR felt like at least 3 steps back, but with all the factors and trying to be realistic and not overly critical, it is probably more like 1.5 steps back. There were some good things, I did some serious walking in the heat. I had a great bike ride on Friday. I had planned to do a step back week this week in terms of walking mileage, but it was not to be, but I was able to do it with the cycling.
In terms of walking and jogging, I did a 50 mile week in the middle of July. I then had a cold and did very little for 2 weeks. I probably should have only took off 5-7 days, but I am really conservative when ill.
Total Mileage past 6 weeks
Aug. 4-10 - 23.4 miles
Aug. 11-17 - 37.6 miles, cycling - 22.5 miles
Aug. 18-24 - 54.7 miles, cycling - 13.4 miles
Aug. 25-31 - 66.4 miles, cycling - 29.1 miles
Sep. 1-7 - 71.5 miles, 43.6 miles
Sep 8-14 - 76.4 miles, 28.6 miles
Have I added too much mileage over too short of a time period?
I will finish my marathon, but over 5 hours become a more distinct possibility.
My plan for this week is to do stretching, weights, and swimming on Monday. A 0.75 mile warm up jog, 5 Yasso’s with a goal of 4’12” and another 0.75 mile warm down jog on Tuesday. A 15 mile bike ride on Wednesday. A 2.45 mile warm up jog, a Galloway Magic Mile, and 2 more 2.45 mile jogs, and weights on Thursday. A 20 mile bike ride on Friday with possible swimming in the evening. Easy Saturday with an easy mile walk in the morning and evening, weights if able to squeeze it in the schedule. I am supposed to do a 12 mile Long Run on Sunday. Should I try and do the 14 miles I was supposed to do today instead?
Any advice is greatly appreciated. I hope everyone had enjoyable weekend and will have a wonderful week.