I have recovered three days. I was definitely sore but still mobile throughout. By yesterday, I felt good enough to run again but wanted to give it three full days off.
With St. George just over 19 weeks away, I will be commencing another cycle starting next week. In an attempt to build on the last cycle, I feel a need to review.
The good (reviewing beginning of year goals).
- Consistency - Over 140 days, I trained 129 days. 120 of those days were running and the rest were crosstraining while I was struggling with left hip pain in weeks 9, 11 and 12. I never missed a scheduled run other than during the injury period and had only two workouts I considered failures.
- Mileage build - I successfully increased mileage to 60/wk and a 75 max without feeling overstressed. This really started in September 2012. From then, the four week average was 29.6, 38, 46, 38 (missed some key long runs in Dec and was sick a week), 57, 62.6, 53 (hip), 48.8 (hip; with 475mts cross @ 7mph that's 65.8), 66.6, then 50.6 (for final two taper weeks). I think this was a conservative increase generally.
- Racing - I may have raced too much with 9 races from 5k-30k. I PRd in every distance and gained a lot of confidence and knowledge, so I really think I needed it. I also qualified for Boston with room to spare. Now to decide whether to run it. Had I gone sub 2:50, I would have been in the first tier to sign up...
- Taper and week of/in race nutrition - I think this was spot on. I didn't carb load per se and I didn't hog out on Friday. I just watched what I was eating for the last week and consumed minimal alchohol. The pre-race meal of bagel with pb, banana and coffee with dark chocolate almond milk seemed to work well. I have no reason not to believe that nutrition in race was ok, but I did slow down over the last 8 miles so I need to consider this as a factor.
The bad.
- Weight - I lost 18 pounds from September - December 2012 but did not lose any weight during the cycle. I stayed steady at 170-172. While I think I eat very well and avoid soda and fastfood, I eat very little for breakfast and snack too much after dinner. I also did not reduce my alcohol consumption which is more evening calories I simply don't need.
- Health - I am not a stretcher. I am inflexible generally and I do nothing to work on flexibility. I was only doing it regularly as a part of physical therapy for 2-3 weeks when I was resting my hip. I also don't do much other than run.
- Endurance - Like my first marathon, I slowed over the last 8. My legs were heavy and cramping. The variable of weather makes the reasons difficult to isolate, but I am going to work with fast finishes to long runs and in race nutrition to gain a better understanding of how this affects me.
The goals.
- Consistency - It is TBD whether I can be consistent in the summer. I have ambitious goals, but I need to find time to work out other than the heat of the day during lunch. The key here is getting a few partners to do a.m. runs and I have been doing that.
- Mileage build - Looking for an average of 70 and a peak of 85. I may do my first ever double. This should be doable if I can get the am run in and then do some easy jogging at lunch a couple times in heavier volume weeks. Starting June 2, the four week average is scheduled as 67, 74, 75, 77 and taper of 53 for two weeks.
- Racing - More minimal this time. Des News 10k and Timp Half are the only ones for sure. I put a lot of stress on my body by racing on Saturday and doing long runs on Sunday. I am going to try to make Sunday shakeout day rather than missed Saturday run day.
- Weight/Health - Down into the 160s. Sub 165 by race day. This is a combination of diet and taking care of my body during recovery with stretching and core strengthening. Reducing alcohol intake is a high priority.
- St George Marathon - Run this race in 2:39:59. It is an ambitious goal, but I think there are enough variables that could be tweaked to allow me to pop out a good one if I can stick to my goals and the weather cooperates. I want to do the 10k in sub 34 and the half in sub 1:13. Downhill dash delights all of these.
Your thoughts are welcome. Happy running!
PM: 2 miles on the treadmill in 17; 17 minutes of spinning; 15 minutes on the stairmaster at 8 (120 floors). A dull ache in my upper left hamstring. I reduced the run from 4 to 2 and kept it inside to monitor. I also put the incline all the way up to 15 and it hurt more as the incline increased. I am going to ease back into it with some cross training.
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