with the calendar on the cusp of October, although the temperatures don’t feel it, November 3 is feeling real for the first time. The marathon is five weeks from today. Five weeks from right now I’ll probably be somewhere in Brooklyn. EEK.
My left leg hates me. It’s almost comical. This is the leg that had achilles tendonosis, plantar fasciitis and now it’s a tight hamstring/IT band. It’s not an injury and isn’t particularly bad, it’s just my body reminding me I need to find the time to prehab. While listening to Running Rogue’s True or False on Saturday’s long run they talked about running in time vs. mileage. The hours we’re running really is almost another day of work. As I said on Strava, beginning to feel the effects of training through work busy season. There has been virtually no cross training. I’m determined to find the time to get in the PT and yoga. And yes, at some point catching up here. Eek.
Other podcasts Saturday: Ali on the Run with Meb (amazing complement to reading his book, which I loved. Review,
TK, eventually. Here.) and the inaugural episode of the SVU podcast. I don’t watch the show regularly anymore, namely because I can’t stay awake for Thursday at 10, but I’m excited for this.
I took this, and then found that it doesn’t count for BrandChamp, but I still love it. Coffee is my vitamin C.
- never miss a Monday: summer weather made another appearance. I met a new friend to run, which turned into a run/walk. Partially because she’s a Galloway runner, partially because it was too hot and humid to contemplate anything else. Nice 3m shakeout and it was dark by the time I headed back to the East Side. The Met in flood lights will always be one of my favorite spots.
- Tuesday: visit and dinner with a friend
- Wednesday: Rogue. The prescribed workout:
The Workout: The Dellinger. This is a continuous workout, ideally where runners are “recovering” at race pace within the workout.Marathoners will do the following:– 1 mile at 10K pace– 2 miles at MGP– 800m at 5K pace– 1 mile at MGP– 800m at 5K paceWhy? This gear switch workout is like what Rogue used to call “Find Yo Pace” in that we are changing gears between race pace and a faster pace. Our purpose is to teach runners how to change gears quickly in their goal race while simulating the physical and mental demands of their race. Running the faster paces before will make the half/full marathon paces feel like a jog. The faster paces towards the end should be tough after fatigue has set in and will feel like an all- out effort. Running the workout continuously adds another challenge. It requires runners to focus for a long period of time without a break while also pushing out of their comfort zone.
- The reality: pretty much! Not posting the Garmin splits as I wasn’t good about hitting it each time, but Strava tells some of the story. This was an assist. One of our amazing coaches dropped back to run with me mid first MGP session because she knew the weather was favorable to some “speed” . Like when we ran after work, I always go a little faster with someone “pulling” me. I couldn’t remotely keep up on the 5K speed ones, but I finished strong and really proud of this.
- Thursday: off. Planned to get to gym to stretch whiny hamstring/IT band but we had a work event Friday and there was a lot of prep and I was at work until almost 8. I was lucky to get in a quick walk between meetings.
- Friday: amazing but long event. Being on my feet all day -albeit in comfy shoes – not the best idea but that’s the training through busy season. After work I got in a quick gym stretch and sunset walk with a dear friend.
- Saturday: 18 on the (beautiful) Struggle Bus. This was hard. My legs were tired & sore and there was a lot of sun on our route up the West Side, over the George Washington Bridge and back. I finished, which was about all I cared about. I ran into the group on the Bridge on their way back and we hopefully got a good selfie. There was some walking, and lots of stretching breaks, but it’s done. As has become my habit, post-run gym stretch and some walking helped with the soreness.
- Sunday: gym for row and long yoga, PT exercises. Erg app says first row since July 29, but I think that’s poor logging as I know I rowed in Stowe.
Weekly/total mileage: 27.24//322.73. I totally missed the 600 mile Run the Year notification and am now at 646. Whoa.
Plan for the week:
- Monday: run with friend
- Tuesday: off/cross
- Wednesday: Rogue: Workout is called Inferno, weather seems to be following suit. Saturday’s high will be 60s. I’ll take the latter for long.
- Thursday: cross/stretch
- Friday: off
- Saturday: 20