Astute readers will notice that I’ve skipped a week, Jan 23-29. That was just an awful, awful week, runningwise and in all other respects. Let’s move on.
What I like most about the above image is that it’s starting to look like the log of someone who is actually training. I’m not training for anything just yet, but I will be soon. For now, I’m just focusing on getting the mileage consistently in the 50mpw range and getting in at least two (preferably three) quality workouts a week. If I can do this for a few more weeks and stay uninjured, I will be a very happy woman indeed.
Then I will start worrying about training for my only real “goal” race on the near-term horizon, the Long Island Half on May 1. I’ll only have about two months to train, which probably isn’t enough for running my best. But I just want to run a decent half marathon. On the way, I’ll run two NYRR club points races: the Coogan’s 5K in early March and the Scotland 10K five weeks after that. To prepare for those I will be doing a fair amount of fartlek and tempo running over the coming few weeks. I hate 5Ks, but it’s a points race, so what the hell. I’m looking forward to the 10K.
After Coogan’s I’ll start focusing on training for the Long Island Half on May 1. I am hoping that by then I’ll have a good mix of speed and endurance in place. The Scotland Run should be a good “thermometer” race midway through that training cycle. It’s true that eight weeks is probably not enough to produce a great half performance, but I don’t have a lot invested in a May race. I just want to not implode during training, run a good race, and feel like I’m set up for starting marathon training in the summer (and perhaps I’ll run a good Mini 10K in June).
But I must stay uninjured.
To help preserve this state of affairs, I am stretching and rolling fairly regularly these days — maybe 4-5 evenings a week. This is a harder habit to establish than was daily flossing (which I am doing, by the way), probably because flossing takes 30 seconds and rolling/stretching takes 30-60 minutes. I would like to be getting more massages than I am, but money’s tight so I need to do that judiciously. I also started breaking up some recovery runs into doubles to try to further give the graint a rest. I did an eight mile run after Sunday’s race and that was a mistake. Mr. Leg was not happy.
Sandra has a standard pre-race-week schedule — for shorter distances, meaning half marathon on down — and I notice that she crams in two hard workouts back to back. This week I followed that schedule, piling on the work on Wednesday and Thursday: two hard runs plus a big weight session (I added that one — don’t try this at home before a race). The little recovery run on Wednesday evening helped enormously, I think. My legs felt ready for the progression run. Paces are no longer embarrassing: 6:20-6:40 for the fartlek segments and 7:00-7:20 for the fast finish run. My graint was bugging me during the fartleks (so I cut out the two minute segments on the second set), but it was not terrible.
I was tired on Thursday and Friday evenings, and hungry, so I know I worked hard. But I am okay today and plan to do 10 miler in Central Park tomorrow with at least the last two miles at what I suspect is probably my current marathon pace, maybe around 7:40-7:50 on those hills. I was going to do 12, but that’s too far still. Especially after this, what I think of as my first significant (running) training week since the summer.
One word about the metabolic testing that happened last week. There was no metabolic testing, as it turns out. It was actually just a V02 max test. That’s because there was no C02 sensor in the machine. Which explains why, when Jonathan was asking them about “fat vs. carbohydrate usage,” they looked at him somewhat blankly and didn’t give a straight answer. Now I’m really glad I didn’t pay for it.
But all is not lost. The Nutritionist is consulting nutritionist to the Columbia University sports department, where she is also an adjunct, and Columbia is outfitted with metabolic testing equipment (and, presumably, people who know what they’re doing). But it’s on the fritz! What is it with sports testing equipment?! As soon as it’s fixed, I’ll probably go run on a treadmill with a mask attached to my face again, as well as get the resting metabolic test done (which the other place also neglected to do, although they could have with another machine they have).
I’m down a couple of pounds, finally. But it’s too soon to declare victory. When I’m down five pounds I’ll feel more encouraged. The Nutritionist is working with a basketball player who has the same issue with fat loss, except she’s 6’4″ and weighs around 225 pounds. We are the hard cases.