Training and Recovery, Week of 6.24 and #GoTheDist mid-year

You know those runs that are just absolute perfection in every way? That happened on Wednesday.

This was an interesting week, running wise. The original plan earlier in June was to take this week off as I had a feeling I’d be slightly burned out from all of the June races. In some ways, being sick last week and taking it easy cleared that and come Tuesday I was antsy to run. Antsy in the sense that I was sitting in a meeting and wanted to be outside. The mid 70s, zero humidity weather certainly helped with that, and I was glad to feel restored.

I realized in June that I really liked training for something, which I’d been doing in some form since October of last year. I want to take advantage of this window with no double digit races on the calendar, although I might do a ten mile in September. One challenge I really enjoyed last year was Run the Year’s 4x5K challenge when during June you were meant to run a baseline 5K and then three more to see if you improved. I did! Since one of my goals is to eventually get to sub 30 5K, I decided July would be perfect for it since heat would very likely mean a lot of indoor treadmill runs. I don’t have a final 5K planned as checkout, although this NYRR 5K is a possibility. More on the “check in” race below.

Weekly Wrap with Wendy and Holly.

  • Monday, planned off day from running and the gym. My legs were tired and slightly sore from the weekend’s races and while I’d have loved a date with the foam roller, I had a work event that culminated in this phenomenal sunset. Mother Nature truly is pure magic.
  • Tuesday, I had an end of day meeting near Blink NoHo, which I’ve come to quite like. I don’t go there often as it’s not convenient, but I thought I would. And then I realized I’d forgotten my watch and my headphones. As much as I don’t mind the treadmill, I mostly cannot do it without music or another distraction. Luckily, it was beautiful outside and I decided to hit my favorite part of Central Park. It was initially tough going as the bridle path had seen a lot of traffic that day and the dust & gravel was pretty stirred up. None of that helped the lingering cough so I walked the final hill and headed to the reservoir where I knew there was a water fountain. Wetting my lungs helped as I turned southeast and headed back to the start. Mileage is iffy as I was running Strava on my phone and it had some signal issues. But comfortable calling it just shy of 3.5 miles. A wonderful run. Sometimes it’s nice to be relatively electronics free.
really coming to love shorts. Forever terrible at selfies
  • Wednesday I wanted to run outside again but when I left the office it was threatening rain so I decided to head to the gym. I didn’t really have a plan in mind and hadn’t settled on the speed work I mentioned above yet, so just turned the treadmill on at 5.7 and went. It felt really, really good. I ended up a second off the 5K PR but what was awesome was that it felt almost easy aside from the residual coughing. While I said I’d realized I wasn’t regressing, it was nice to see that in results. I could have gone longer, but decided to give my lungs a break. I followed it up with some strength training. At 32:41 that is my July baseline 5K
when Keelie asks for a squat selfie and the plank is feeling solid. Plankie!
  • Thursday, planned off day due to medical appointment. That’s a good thing as the flooding was kind of crazy. Oddly I’d planned for the worst after this appointment (nothing super serious, but like many I’m paying for prior skin damage: love how Deb put it. And follow her advice too.) I love my dermatologist and ahead of taking off this mole she gave me a bunch of surgical consent forms and aftercare warnings. Guess it wasn’t getting frozen off. I planned to have Wednesday be my last run in case. It was relatively painless, with the only bothersome thing being the snipping sound so close to my ear and of course trying to keep a bandaid stuck in sweaty area with hair complicating matters. Better safe than sorry, and I’ll know whether it was something to worry about when I go back in two weeks. Curious about what the scar is going to look like, though I doubt it will be more prominent than the mole.
if you have to wear a bandaid on your face, might as well have fun on Summer Friday
  • By Friday I felt completely fine so after work I headed to the gym. The speed plan was firmly in my brain, coupled with reading the intervals chapter in Amby Burfoot’s Run Foreverand I decided to start there. After a .25 mile warmup (I have no patience), I alternated 6.2 and 5.5 with a less than .1 mile recovery break at 3.3mph after each 6.2. I made a game of it to use as little of that .1 mile as needed and got it as low as .07. The splits looked pretty funny as the walk recovery ate into the 5.5mph intervals. Totaled 3.25 miles of intervals and 3.51 overall. Math much? 6.2 was random, it’s my usual closeout speed of workouts but I wasn’t sure I could sustain repeat intervals at .25, so I decided I’d start there and drop to 6.0 if needed. Nope. I’m not sure yet whether my goal is to eliminate the walk intervals or raise base/fast speeds by month’s end. Thinking through that now. On the heels of a successful run, I hit the beach with a book or three. Summer Friday goals indeed
  • Saturday, completely off day. Too hot and I needed a mental health day. Still trying to kick the last of this cold, and although it was too hot to sleep in, I got some lovely rest.
  • Sunday, maybe run* (see below), probably row. Definitely play in a splashpad

GoTheDist

I cannot believe we’re at the mid-year point of #GoTheDist/Run the Year. Where has 2018 gone?

June

  • 479,755 Steps
  • 59.82 Miles Run
  • 210.39 Miles Run/Walked

Runfession, I saw the running mileage Saturday morning when I entered Friday’s run into my spreadsheet. I actually thought I was closer to 58. Why did I let it go? I’m having a (minor and hope to keep it that way) PF flare and decided it was going to be a rest day. Could I have gotten .18 miles without hurting? Probably. Would I have stopped at .18? Probably not. I also could have picked that up had I run home from one of the two races where I opted to walk. The PF said hello when I walked barefoot on the beach. I know better, but sometimes you just have to. I went to JackRabbit and got a new roller ball and will be better at my stretches. I also think I need to lay off the planks a bit as those don’t feel so good in the foot. Determined not to let this be a major flare and will ease into July as needed.

210 is just above what I need to hit my stretch Run the Year goal, so that’s perfect.

Q2

  • 1,467,553 Steps
  • 174.99 Miles Run
  • 642.22 Miles Run/Walked

OK, that running one is way more annoying than 59.82. But as I predicted at the end of Q1 when I was slightly off pace, spring/summer would be better.

2018 to Date

  • 2,825,182 Steps
  • 344.32 Miles Run
  • 1236.75 Miles Run/Walked

overall, I’m thrilled. I’m slightly off pace on the running, and 2,500 miles run/walked but I knew both to be stretch goals and they’re still in play. I’m 100% confident I’ll get 700 miles run on the year even though I won’t have the half marathon training I had in the first part of the year. This is insane compared with the midway point last year, and I really love the progress I’m making. 2018 goals are well in sight, although I switched to running mileage only for RTY so the team ones don’t quite make sense. Oh and a year into Amerithon, I’m in Missouri! I didn’t enjoy that as much as RTY, and I really dislike that RTY went to their tracker as I forever need to re-sync.

Gym Visits:

38 for the March – August window I was trying to get ahead this month while also catch up from May’s time away as I know I’ll be away in August.  I need 50 overall so should be in good shape. There’s been a lot of outdoor running followed by gym to stretch

Reading:

I’ve read 61 books on the year and will likely finish 62 today, which would mark Book 5 in #20BooksOfSummer. Overall, 17 ahead of schedule. WOW. Maybe 100 will happen?

 

GoTheDist July 2017

before I entered today’s run I was averaging 12:56 pace for average workout time of 30:41.

After today’s? 12:53 for 29:52

UGH! I was so close to maintaining the 30 minute average. But I don’t feel badly about cutting today short as my foot finally doesn’t hurt! Not after Saturday’s run and not walking home from today’s. Finally turned the corner? Finally listening to my body.

Don’t have my step totals yet, but should come in somewhere around 437K for my second best month (April was an insane 465K). Mileage wise, about 187 well ahead of what I wanted to average to go for 2,017 on the year run/walk. I’m at 1,221.47 miles as of today.

ETA, 8/1:

  • 437,935 steps (Ugh. So close to 438K)
  • 188.47 miles run/walked

Best thing? Only one day, last Sunday, not goal and that was a priority of healing and I ran that day so was totally OK with it. My goal was seven days without goal, so I’m +6 there putting me only one behind at 38 in 2017 and 37 in 2016

Running is as above and I came in at 34.67 miles. Happy with that since I prioritized healing. Was nice today to two of three days and tomorrow may try for two of three and two in a row for the first time since my foot really got bad.

August run goals will remain the same: 13m pace, 30m runs and 50 miles. I’m not sure I’m going to hit either of the latter due to travel and still healing foot, but what’s a goal if not something to work to?

Steps/mileage wise, also going to be a challenge due to travel. Last August, also with travel although more step friendly travel I hit 325, 874. That is insane to look back at now.

August Goals:

  • 400,000 steps
  • 166 miles run/ walked (that 508 last month was complete typo)
  • 50 miles run
  • Fewer than 9 days below goal (2016 total)

August is going to be weird – I’m away the final two days so I’ll have to set September goals before I know where August lands. Spreadsheet anxiety!

Closer to be able to set some Q3 goals:

  • 1,230,000 steps
  • 500 miles walked
  • 120 miles run

In addition to the Run the Year challenge, I joined a team for the Amerithon challenge. A fun way to cross the country and see how far you’ve walked/run. More on that TK.

Reading: 45 books read. Nice gain on June when I was at 37. Baby steps.

On to August.