Mon: 7.08 km, 6:01/km, 137 avg heart rate, 42:35 total time - strictly a slow, recovery run after Sunday's run. My heart rate was higher than expected, most likely because I was fatigued.
Tue: rest day - planned
Wed: 11.26 km (7 miles), 4:57/km, 153 avg heart rate, 55:39 total time - workout on the treadmill: one mile warmup, 3 x 1 mile w/ a mile in between, one mile cooldown. "On" miles were at 7:18, 7:11, 7:06 with incline at 1%.
Thu: 7.64 km, 5:28/km, 132 avg heart rate, 41:42 total time - on treadmill at 1% incline; easy paced run
Fri: rest day - planned
Sat: 8.97 km, 5:12/km, 153 avg heart rate, 46:36 total time - first time I had worn my kinvaras in a while and they caused my left leg to get tight and sore during the run.
Sun: 14.81 km, 4:55/km, 158 avg heart rate, 1:12:49 total time - longest run post November back pain. Effort level was pretty high towards the end in order to maintain pace.
Weekly Totals: 5 runs, 49.76 km, 9.95 km/run, 4:19:21 total time running
2011 Totals: 45 runs, 382.12 km, 8.49 km/run, 33:27:37 total time running
Highest volume in a week post November 2010 back issues - just under 31 miles. That means I have had two weeks in a row of 30+ miles. I'm planning to keep the volume about the same level for this week as well and then take a cutback week next week to recover a little more.
It seems as though I felt the running in my back more this week than last, which is probably due to the cumulative wear from the last two weeks. I have made an effort to stretch my gastrocs, soleus, hamstrings and piriformis after each run. I will constantly be evaluating my stretching routine because I do want to lengthen the muscles and other soft tissue to prevent pain, but I do not want to incorporate too much for the fact this can decrease muscular power. I also am attempting to incorporate workouts focused on strengthen my lower back, hip flexors and lower abdominals.
This past Sunday, the LA Marathon was televised on Universal Sports. I thoroughly enjoyed watching it, specifically Amy Hastings and her display of determination. An added bonus was that it seemed to give me additional motiviation to stay committed to my rehabilitation in hopes of returning to racing one day. Some days it seems as though this process of getting healthy again is the end itself. I just have to keep reminding myself: it's the means!!!
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Tuesday, March 22, 2011
Monday, March 14, 2011
My running 2/21-3/13
Week of 2/21-2/27: 5 runs, 44.49 km, 3:56:13 total time
Week of 2/28-3/6: 3 runs, 19.87 km, 1:42:29 total time - this was a planned cutback week
Last week (3/7-3/13)
Mon: 8.2 km, 5:02/km, 143 avg heart rate, 41:14 time
Tue: 10.01 km, 5:07/km, 146 avg heart rate, 51:13 time
Wed: planned rest day
Thu: 6.76 km, 5:18/km, 35:50 time
Fri: unplanned rest day - was going to take Saturday day off, but no biggie
Sat: 9.87 km, 5:09/km, 153 avg heart rate, 50:54 time
Sun: 13.79 km, 4:48/km, 161 avg heart rate, 1:06:06 time
Weekly totals: 5 runs, 48.63 km, 4:05:17 total time
2011 totals: 40 runs, 332.36 km, 8.31 km per run, 29:08:16 total time running
I welcomed the warm weather...with a new weekly record post-injury for km run in a week! It's 30.2 miles. I have been wearing athletic inserts in my running shoes for the last few weeks. This seems to have helped alleviate some of the tightness in my left calf and pain in my lower back. I know its not a solution, but rather it helps with the symptoms.
I'm not trying to do too much. I am just continuing to slowly increase my volume. In doing so, I am also trying to take a cutback week every fourth week. This is something I was bad about doing in the past.
I am having trouble handling the fact that my paces are just so slow relative to past running. I know, I really cannot compare my ability now to pre-injury because I have been out of practice running consistently for so long. I try not to compare, but rather focus on progress from a few months ago. I do appear to be making some progress, slowly but surely. Not to mention, as my volume increases, general muscle fatigue will affect my perceived effort until I become accustomed to the volume. As such, heart rate increases even though paces remain relatively consistent. I must be aware of this as it could appear that little to no progress is being made however the ever-increasing stimilus masks the progress.
This weekend I think I was fighting off a cold because my heart rate was elevated, even prior to my runs. I am hoping my long-ish run Sunday returns larger benefits in terms of strength. It was a hilly run and I pushed my effort for much of the run, even though it was not reflected in the paces.
The long journey continues...
Week of 2/28-3/6: 3 runs, 19.87 km, 1:42:29 total time - this was a planned cutback week
Last week (3/7-3/13)
Mon: 8.2 km, 5:02/km, 143 avg heart rate, 41:14 time
Tue: 10.01 km, 5:07/km, 146 avg heart rate, 51:13 time
Wed: planned rest day
Thu: 6.76 km, 5:18/km, 35:50 time
Fri: unplanned rest day - was going to take Saturday day off, but no biggie
Sat: 9.87 km, 5:09/km, 153 avg heart rate, 50:54 time
Sun: 13.79 km, 4:48/km, 161 avg heart rate, 1:06:06 time
Weekly totals: 5 runs, 48.63 km, 4:05:17 total time
2011 totals: 40 runs, 332.36 km, 8.31 km per run, 29:08:16 total time running
I welcomed the warm weather...with a new weekly record post-injury for km run in a week! It's 30.2 miles. I have been wearing athletic inserts in my running shoes for the last few weeks. This seems to have helped alleviate some of the tightness in my left calf and pain in my lower back. I know its not a solution, but rather it helps with the symptoms.
I'm not trying to do too much. I am just continuing to slowly increase my volume. In doing so, I am also trying to take a cutback week every fourth week. This is something I was bad about doing in the past.
I am having trouble handling the fact that my paces are just so slow relative to past running. I know, I really cannot compare my ability now to pre-injury because I have been out of practice running consistently for so long. I try not to compare, but rather focus on progress from a few months ago. I do appear to be making some progress, slowly but surely. Not to mention, as my volume increases, general muscle fatigue will affect my perceived effort until I become accustomed to the volume. As such, heart rate increases even though paces remain relatively consistent. I must be aware of this as it could appear that little to no progress is being made however the ever-increasing stimilus masks the progress.
This weekend I think I was fighting off a cold because my heart rate was elevated, even prior to my runs. I am hoping my long-ish run Sunday returns larger benefits in terms of strength. It was a hilly run and I pushed my effort for much of the run, even though it was not reflected in the paces.
The long journey continues...
Subscribe to:
Posts (Atom)