October (2016) Running Challenge

These past two weeks I have been casually taking some down time from running and focusing on yoga and strength training. I will probably continue on this path of light, easy mileage and hitting the weights and yoga classes for the next 4 weeks before starting a training regimen for Boston. I am thinking of taking a different approach this time around and wanted to get your thoughts and opinions.

The training for my last two full marathons and my last half were structured around Matt Fitzgerald's intermediate/advanced plans in "80/20 Running". I adapted them as I saw fit, but stuck pretty close to his speed work sessions which included one tempo type run and one interval/hill repeat run each week. I really hit those speed workouts hard, usually giving it my A effort and it definitely paid off.

This time around I am thinking of toning down the speed work, or maybe even ditching it entirely, and focusing on easy mileage and also doing a little more strength training. My strength training really suffered in the past because it was too difficult to fit it in around recovery from the intense speed sessions, but I do believe that it really goes a long way towards keeping me injury free. My goal for Boston is not focused around time. I want to have an enjoyable and "easy" (if there is such a thing) race. Based on my previous marathon experiences and my current long run paces, I think I might be able to run easy and still finish under my BQ time of 3:55, which would be a double bonus. Do you think the strategy of no speed work is the best plan to get me to that goal? It's kind of hard for me to think about training without speedwork.

I am sleeping so well this week, but I wake up in the morning and feel like I've been drugged. It is difficult to get out of bed. I am wondering if that is just post-race recovery. Anyone else notice this after a race?

And I thought I was over my DOMS until I went for a run. My legs were still very stiff and sore as soon as I lifted off the ground, so I took it as slow as I possibly could and threw in some walking every now and then. I'd like to try to meet my mileage goal this month, but with all those unplanned rest days and this cool, rainy weather, it's going to be a challenge.

1: 4.02 miles (aerobic)
2: 6.01 miles (long with 5 x 1/4 mile zone 3 intervals)
3: 3.00 miles (recovery)
4: 3.72 miles (tempo)
5: rest
6: 6.97 miles (aerobic)
7: rest
8: bailed due to rain and other lame excuses
9: 13.12 miles (long with 12 x 1/4 mile zone 2 intervals and zone 2 finish)
10. 2.53 miles (recovery)
11. skipped (grumpy quad and a bad attitude)
12. 3.42 miles (tempo)
13. 2.85 miles (aerobic)
14. rest
15. 10 miles (long at different pace intervals with fast finish)
16. 4.01 miles (aerobic)
17. rest
18. 2.95 miles (fast finish)
19. 2.43 miles (aerobic)
20. rest (bad hamstring - skipped planned run)
21. rest (bad hamstring - skipped planned run)
22. rest (bad hamstring - skipped planned run)
23. 13.1 miles (Vancouver Rock 'n' Roll Half Marathon: 3:01:43)
24. rest
25. rest
26. rest
27. 4 miles (recovery hobble)





In case ticker is being dumb: 82.16 / 100 miles

Calvin2008Brian wrote: »

3 miles on the schedule for this evening. It's getting harder to be an evening runner these days with noticeably less daylight. One more week of base building, then I start weaving in some speedwork and tempo runs for the first time since spring.

I'm almost exclusively a night runner or, rather, an early morning runner. I haven't run in the daylight in over a month. I actually like it, being able to see the stars!

Way to get out there @RunRachelleRun ! A slow run really will help.

Shoe/foot update

I wore my Brooks cascadia yesterday, walked a half mile further in the same amount of time, and have no foot tightness this morning.

But my achilles seems tight this morning. GAH! It must be contagious! Oh boy! Another learning opportunity!

RunRachelleRun wrote: »

@Elise4270 Great work! Hope the achilles just needs a little extra stretching.

I was listening to a podcast some time ago (think it was Runner's Connect) and a PT recommended every runner rotate three pairs of shoes. The most important thing was that they all had different drops to ensure the foot/calf is always working the different muscles. Before I heard this, I thought rotation was necessary due to the foam compression.

Interesting. I've always rotated between like pairs, but this idea has some appeal.

Do you feel your gait varies depending on which shoes you are wearing? (Thinking mostly of heel strike vs mid-foot strike, I guess).

@Calvin2008Brian I do think the drop affects my gait. The Saucony's are my favourite fit due to the toe box, so I wear them for my longest runs. Technically, I am wearing them more because of this. But I think my form is the best in the Altras (definitely land more forward-mid than heel in them). I also seem to run slightly faster in them, but they don't fit the best, so I wear them for my shorter runs. Hm, after writing this, I should reconsider this strategy. The toe box is fine, but the shoe feels as if it slips a little in the heel. They also took some adjusting to. My calves always feel that they have had more of a workout after I wear them. They came with a warning paper about this in the box. You are supposed to ease into wearing the zero drop.

@runrachellerun I have seen those. The peeing while she's running doesn't bother her anymore LOL she has also become and expert at squatting to go in the woods. She did get some poison ivy not too long ago