March! Daylight Savings Time looms, we here in Ohio are slowly climbing out of the freezing temps, and tomorrow starts a 15 week training cycle for my marathon in June. These are the things I am looking forward to over the next couple of weeks. I took the time this past week to take it easy, recover from my race, and mentally get ready for an increase in mileage. I also had another chiropractic appointment and got my Achilles taped again as I prepare to put some new stress on it. The doc says that over the 15 week training period, we are going to stress the area, repair, stress, repair, and eventually it will be strong enough to handle new loads of training.
Last week I reported that my training is going to be based off of a basic Smart Coach training plan from Runner’s World. However, a friend of ours from across the pond has offered to make me a training plan for FREE! He is an accomplished runner from Great Britain who loves the sport and I am both excited and grateful for his offer. Lastly, after reading Juniper’s excellent review of the “I Believe” Training Journal, I made the switch back to old school documentation. I have found that writing my recaps down with a pen does feel more concrete and connected, versus a data entry style with my previous online log. While I won’t have loads of data and charts and graphs to look at, I do feel like I am creating a unique training story with this new/old method.
Monday: Off. I wasn’t feeling so hot stomach wise in addition to experiencing quite a bit of sluggishness all day.
Tuesday: 5 miles. A sloggy treadmill effort.
Wednesday: 45 minutes on the stationary bike and lower body weight training. I switched some things up with my strength training routine. I will have shorter rest times and will not throw in core with each upper and lower body routines. Rather, I will do core on its own days. I did some reading about how rest times between reps and sets doesn’t matter as much for runners as it does for actual bodybuilders. I had been doing routines I used to do in college when I worked with a lot of bodybuilders so I’m excited to change things up.
Thursday: 5 miles. This was the first run in quite some time that I didn’t feel so sluggy. As part of a new strength training routine, I did a set of special exercises to help build up to doing pull ups. I found the techniques here and it was fun hanging from the bars like a gymnast!
Friday: 3 miles. I was next to James on the treadmill. We started off very slow (5.2 mph) and every time he increased the pace, I followed his lead. I got down to 8:00/mile, took a break for about 4 minutes and then finished the last 2.5 minutes at 7:47 pace. I then did a core routine after the run.
Saturday: 30 minutes of leisurely pedaling on the recumbent bike next James on his run. I watched HGTV and just relaxed as starting Monday, things will change!
Sunday: 10 mile long run and upper body strength training. This run wasn’t too bad. Earlier in the day I had written down some of my goals and affirmations so I was motivated to do well.
Total: 23 miles running, 5 hours total of exercise