Boston Training: Week 11; Recovery Week

Thank goodness for "Recovery Weeks!" A recovery week for me means a drop in mileage for the next long run.  When I see that on the schedule, I feel optimistic and rewarded. I am in the thick of things now.  I hit high mileage with a 20 mile hilly run on Saturday.  Since then I have been in recovery mode.  My legs ached over the weekend.  My muscles seem tight, and I pray to not get injured.  I am tired and fall asleep fast when I finally get to bed.  I am constantly hungry and eat all the time.  I wish I could say I eat lots of carrots and apples and such, but I find myself reaching for Girl Scout cookies and Valentines candy.  I am facing some tough weeks ahead, so this week of recovery is just what I needed.  My body needed it and my mind needed it.

Sat.:  20 hilly miles with an elevation gain of 1,066 and an elevation loss of 1,089;  9:15 pace
Sun.: Day off
Mon.: 7 miles general aerobic run; 9:12 average pace
Tues.: 6.5 miles at track for speed work with 2 mile warm up and 1 mile cool down with  5 X 800 meters at 5K race pace and 400 meter easy jogs in between.  Splits: 3:30, 3:21, 3:29, 3:26 and 3:30.
Wed.: 5 mile recovery run; 10:04 pace
Thurs.: day off
Fri.: 6 mile general aerobic run; 9:16 average pace

Boston Training: Week 10; Snowed in and Thankful for Neighbors

I got my chance to run in the snow this year.  On Tuesday snow flurries fell as I began my run.  They continued for an hour and fifteen minutes.   My face was beyond cold, and I do not have hard core winter running gear to protect my face.  When I realized the flurries were not letting up and was about an hour from my house, I began to wonder what the school system would do.  Nine miles into the run I stopped to take a picture of a horse wearing a zebra blanket.  My phone and camera died (probably because of the cold) but not before I saw a text from my husband stating that schools were closing one hour early.  I had just enough time to get home and drive to the middle school for a 1:15 dismissal.  When I got home, I learned my friend, neighbor and fellow carpool mom was already waiting in line to pick up the girls.

On Wednesday the snow fell fast and furious beginning around 1PM.  The Triangle area came to a standstill during a lengthy winter storm.  Another friend and neighbor sent an e-mail to neighbors inviting cardio junkies to use her treadmill while we anticipated being snowed in for a few days.  I took her up on her offer and ran on her treadmill on Thursday and Friday.  I'm so very thankful for her friendship and treadmill!


Sat.:  18 miles; 10 miles at an 8:20-8:30 pace.  (I lost the data on my Garmin, but I hit the paces.)
Sun.:  Rest
Mon.: 6 miles; 9:56 pace + 8 X 100 meter strides
Tues.: 12 hilly miles; 9:18 average pace with a negative split
Wed.: Cross train or day off.  I chose a day off.
Thurs.: 8 miles; 6 at an 8:00 minute pace on a treadmill
Fri.: 5 miles; 10 minute pace on treadmill

Boston Training: Week 9; Smartwool Love and Chili Powder Baton

This has been a particularly cold winter here in Apex, NC.  Last winter I ran in the early morning and cold temperatures.  This year I am able to run later in the morning, but even then the temperatures are typically in the 30's.  I gave myself a Christmas present this year and ordered some Smartwool products to help keep me warm on cold training runs.  I have been wearing my Smartwool hat and socks regularly and have even used the arm warmers on two runs that have not required a jacket.  I would recommend all three products.  They keep me warm, are fashionable, and have held up in the wash.  I don't like to spend a lot of money on clothes, but I do spend money on running gear.  I got all the products at 40% off, so I felt good about the purchase.

In my last post, I mentioned the snow event here.  On my 16 mile run, I encountered some snow and ice covered sidewalks.  My plan had been to run on the Tobacco Trail, but it was covered in snow and ice, so I took to the streets, which can mean sidewalks at times.  I was frustrated when I came to these patches and stopped and walked at times or ran through the snowy grass.  I did not turn around because I was on a mission that day:  I ran to the grocery store to buy chili powder for my husband.  Just as I was about to leave the house, he mentioned that he needed chili powder to cook a pot of chili for dinner.  It was clear that either I was running to the store, or I would be waiting for him to run an errand as I waited dressed out in my Smartwool. Easy choice.  Run to the store.  At the store I chatted with a former neighbor and the Girl Scouts beginning to set up their cookie booth and then began the trek back home.  I ran carrying the chili powder like a baton, and on the return trip I ran on the ice and snow.  I saw some other runners doing that, so I decided I could give it a try.  It really wasn't that bad once I set my mind to it.  In the end, I was glad that I did not run on the Tobacco Trail.  A friend reported that her group could not go faster than a 10 minute pace because of the ice and snow and that their muscles ached from having to land each footstep to keep from falling.

My first pair of toe socks.  I love them!  I feel like a cozy blanket covers each toe.  

My training is going well now.  With regular, focused stretching and strength exercises recommended by my sports medicine doctor almost a month ago, I have been able to decrease the discomfort I feel with Runner's Knee.  I am happy at the end of each run knowing that I am one step closer to Boston.

Sat.: 16 miles on rolling roads; 9:04 average pace
Sun.: rest
Mon.: 6 miles; 9:42 pace
Tues.: 10.8 hilly miles; 9:02 average pace
Wed.: 6 miles (I was supposed to do 7); 9:48 pace + 8 X 100 meter strides
Thurs.: Cross train or day off (I took the day off.)
Fri.: 6 miles; 9:46 pace + 6 X 100 meter strides