This was a pretty great running week. I feel good after running 73 miles, was inspired seeing the Olympic Trials marathon on TV and got to run through northern Manhattan across the Highbridge Acqueduct.
Monday – 7 recovery paced miles (9:50/139 bpm) on gym treadmill. Almost finished “Marriage of Opposites,” a historical novel about Pisarro, and plan to start another historical novel by the same author. Legs feel great after the run.
Tuesday – 11 miles with 12×3 min hard uphill/downhill (8:08, 7:27, 7:24, 7:42, 7:30, 7:12, 8:08, 7:40, 7:27, 7:52, 7:36, 7:11) with 45 sec walk recovery. My effort was fairly consistent, with heart rate generally between 172-176, touching 179 on the steepest hills, and differences in paces reflecting hills and a few icy patches. Proud that I kept the stress recovery cycle exactly and that I was one second faster on my 12th rep than my 6th on the same hilly spot. Strength work: 3 sets single legged weighted goblet squats, 2×20 push ups, 3 sets hamstring exercises, 4×10 box jumps, 26 100# deadlifts.
Wednesday – 8.4 recovery paced miles (10:08/139 bpm) around the CP reservoir while it was snowing, listening to “The Dovekeepers.” Strength work: side planks (80 sec each), 2×20 push-ups.
Thursday – 12.5 miles with rather pathetic 7 mile GMP run, broken into 3 miles (7:55/167 bpm); 1 mile (7:56/168 bpm); 2 miles (7:54/166 bpm); 1 mile (7:50/166 bpm), with about 60 seconds between sets. My heart rate was not high, showing I had ample fitness to do it, but cold wind and effects of work dinner the prior night made it hard for me to find the mental stamina needed to focus to hold pace for a continuous long run. Strength work: one set single leg goblet squats, plank, balance exercises.
Friday – 9.3 easy treadmill miles (9:52/141 bpm) while listening to “The Dovekeepers.” Discovered from my new watch that my body is slightly unbalanced favoring my right leg while running outside and now that it is unbalanced favoring my left leg on treadmill. The imbalance bothered my left foot toward the end of the run but felt better as soon as I stopped. Strength work: 3 sets Lateral lunges with Kettlebells to strengthen adductors, 3×20 push-ups, 2×30 weighted eccentric heel drops, one leg touches, star reaches, 2 sets single legged weighted goblet squats.
Saturday – 14.6 miles (8:46/159 bpm) with NY Flyers through northern Manhattan up to the Highbridge in frigid weather. LOVED the camaraderie, scenery and general feeling of badassery running in frigid, windy weather with friends through four northern Manhattan parks, including some dirt trails and rocks, past Alexander Hamilton’s grange and across the Highbridge Aqueduct. Heard one of my favorite lines when a man in the Bronx neighborhood we were running through asked if we were running to Central Park, and when we said that were, exclaimed “NO WAY!!” in a heavy Bronx accent. I had intended to run additional miles alone but really wanted to make it home in time to see the Olympic Trials Marathon. I was moved and inspired by the event, seeing Desi’s control and late race strength, Shalane and Amy’s teamwork, Amy’s come back from fourth place to win and Meb’s strength at 40 and consistent sportsmanship. Wish I could have seen it in person. Many thanks to my fellow Salties who were taking pictures and kudos to Tea who toughed it through hot and difficult conditions. I am proud of you!!
Sunday – 10.1 miles on gym treadmill (9:06/144 bpm), focused on balanced running. Strength and balance work: one legged touches, star reaches, 2×30 weighted eccentric heel drops, 3×15 lateral lunges with 45# Kettlebell, 4×10 box jumps, 3×12 100# deadlifts.
I am so thankful to end a 73 mile week feeling strong and healthy! And looking forward to a cut back and some skiing next week to keep things that way.
Weekly total: 73 miles