This week featured two workouts (planned) and two days off (one of them unplanned). I had to cut back on the first workout since my back was still iffy. I had planned to do 4×10 mins at tempo pace on Sunday, but it took me about 5 miles to feel good on the run. But by that time it was too late to start doing that much tempo work. So I slashed it in half. Doing some work is always better than doing no work.
I should note that last week’s back issues put the kibosh on doing any major weight work. Then an out of town guest (nephew Joe!) put paid to any plans to do gym visits while here’s here. So, with Thanksgiving and a race, I probably won’t get back to weights until after 11/26. But I will get back to it.
The next day, on Monday, I still had speed in my legs and ran a very zippy recovery run. Then I took Tuesday off, my planned rest day for the week. On Wednesday I was zippier still, ripping through a 7 mile recovery effort in 8:18 — a pace that was moderate effort run pace a mere 9 months ago or so. That felt great.
On Thursday I headed back up to Edgemont track, which I had mostly to myself for the first half of the workout, then just a few walkers who stayed out of my way. It was a tough day for a workout. Cold and quite windy. I had a bracing 20 mph wind that was a total to near-total headwind for about 150m of each 400m lap. The workout was a “ladder” session, with lots of 200s, some 400s, a single 800, then back down to the 400s and 200s. All repeats were at mile race pace (or, as was the case today, mile race effort).
I love running 200s, and this time around I arranged those so I had either a side- or tailwind. I had to adjust target times give the wind, but I didn’t do too badly. And things were very consistent. Splits:
40, 45, 42, 44, 90, 94, 3:15, 92, 91, 42, 44, 45, 41
Then I got a 90 minute massage, which revealed major problems in my neck, shoulders, calves and — no surprise here — lower back. I need to go back, but not until after a race on the Saturday after Thanksgiving. Naturally, I have Thanksgiving and, possibly, day after Thanksgiving social plans. It will take a steely discipline and extreme fortitude not to eat and drink myself silly. I do want to perform well on Saturday since it’s a flat 5K course. I have no clue how much speed endurance I have right now, but I’d be delighted if I could hold anything around a 6:40 pace, conditions permitting.
On Friday I was back doing slower recovery miles, 5 miles at a 9:45 crawl. Very tired.
Then on Friday evening I had my second experience with post-French cuisine gastrointestinal distress. Got home at 1 am, having felt not quite right driving home. By 2 am my bowels were rebelling. By 3 am the puking had begun. And so the tag teaming continued early into Saturday morning, finally easing off around 5:30, when I fell into a dead sleep for 3 hours. There was to be no running that day.
I suspect I’m allergic (or “food intolerant”) to either duck or escargot (“snails”). Both of these foods figured into my last expulsionfest in March as well as Friday’s technicolor extravaganza. I will, with some sadness, probably never eat either of these two foods again.
With the post-foodpocalypse day of rest, the week was a light one in terms of mileage. That’s fine. Despite a stomach feeling like it had been spindled, I went out and ran a fastish 9 miler, followed by an outstanding tempo session this morning. I’m feeling very good about my training these days. But we’ll truly see its value (or not) on Saturday, when I go out and run a race of the distance for which I’m training. If it doesn’t work where the rubber hits the road, then it’s back to the drawing board.
Just one gear note: I needed a new mid-layer, since my old Mountain Hardware zip-ups (which I love) are getting so faded and frayed. On a lark I bought this one, a wool/synthetic mix from Nike for $80. This shirt is fantastic. So many nice details. For one, it has a little zip pocket, which is useful. It also has robust hand warmers — little concealed finger-covering flaps that are hidden in the sleeves. Very effective for keeping hands warm a the start of a run. The neck closes and is comfortable. Plus the cut is just right; it’s formfitting without feeling tight or binding. You just feel snug. It also means it’s a great shirt to wear walking about, under a coat. You do have to hand wash it because it’s wool. And hand dry it. Totally worth it. I like the blue. May need to try one of the other colors…