Training: Oct 10-23

The grind continues. Today marks 11 weeks since someone or something gave my running the stinkeye.

I continue to train hard using alternate methods. To break up the monotony, and make sure I’m working hard enough, I’ve started getting creative with cross-training:

Spinning: I naturally tend to work harder in a spin class than when I’m on my own. Unfortunately, my schedule does not always mesh with the gym’s, so I’m doing a lot of spinning on my own these days. I focus on getting my heart rate up, evidenced by a) a high heart rate and b) getting myself to sweat like a pig. I achieve this with lots of standing up while pedaling alternated with 2 minutes of pedaling like I’m being chased by a mob of zombies — the fast kind, not the slow kind.

Elliptical: You can do speedwork on the elliptical. You can also do hillwork, but I’ve been told to stay away from doing that because it could aggravate whatever my injury is — plus the focus for us distance runners is high turnover, strength and endurance, not being able to do the equivalent of running up stairs carrying a dishwasher. So I do surges here too, getting my reps up to 210 (and making sure I’m pouring off sweat) for 2-3 mins with 1 min recoveries. In the case of both spinning and elliptical, I note the days I’m doing intervals with a plus sign.

Weights: I have yet to have found a way to make this work creative. Although I do enjoy the fact that I’m usually the only woman in the weights area. I feel so special. Let’s move on.

Pool: I’m beginning to not mind the pool so much. For one, I’ve developed some mind games to play. But when I’ve got an entire lane to myself for upwards of an hour and a half, there are no distractions and the act of running in circles becomes meditative. Pool running is the priority among all these gym activities, so it’s where I work the hardest. I tend to “save my strength” for the pool — meaning I am conscious of not trashing my legs in whatever I’m doing before I hit the pool for a hard session, meaning anything harder than an hour’s steady effort of 72-75%. What are hard sessions? Right now it means three things: long run (80-90 mins at 75%+), fartlek session (around 18-25 minutes of short and long intervals with very short recoveries), progression run (I start at 65% and work up to 85% in 10 minute increments). Once I’m back to regular running training, I’ll still be hitting the pool 3x a week as well as doing 3 sessions of spinning and frequent weight work.

I met up with Sandra a couple days this week at the gym. She was doing a little training, but as she’s dealing with a knee problem, couldn’t do everything with me. Still, she hadn’t seen me at work in a few weeks and she seemed surprised at the effort I was putting into it. I also sent her my training log and her reaction was that I’m probably training a lot harder than I was when I was “just running.” She swears I’ll be faster when I hit the roads again as a result of this conditioning work. I hope she’s right. At least I’m getting a nice pair of legs out of the deal.

So, where do things stand right now? An MRI should provide some clues this week. If it’s a stress fracture then I guess I’m sidelined according to how serious it is. I would be very surprised if it needs surgery, but what do I know? The other possibility to be ruled out is a hamstring tear. I have not looked into what that involves because I’ve already wasted so much time Googling injury-related information. I can’t do it anymore. I’m sincerely hoping it’s merely inflammation in the joint that can be treated fairly quickly so I’m back on the road next month.

As for training and racing plans, there will probably be adjustments. In the training realm, one piece of news is that Sandra and Khalid are moving to Colorado Springs next month to pursue some opportunities she has out there, live at altitude and leave the high cost of living in New York State (and horrible weather) behind. It’s also a quicker trip to Mexico, where they spend a fair amount of time every year.

I knew when I started working with Sandra in July that this was their plan, but now it’s really happening, which has not been easy to accept. I got a mere month of road/track training in before I got injured. So that’s been a source of disappointment. But I have to acknowledge that I learned a lot about training in that month — and in the “injury months” since then in terms of how to apply cross-training (both while injured and as a supplement to regular training). Sandra and I communicate well, so I’m feeling confident that we can keep up the good work using the various modern tools at our disposal — Skype, Google docs and email. I was also encouraged to discover that the majority of the Houston Hopefuls are successfully working remotely with their coaches.

As for racing, I have no idea whether I’m going to Houston in January. If I can start marathon training in, say, two weeks, it’s probably enough time — around 12 weeks — to get me in shape to run a good marathon, if not a great one. If it’s a longer wait, another option is to train for and race the Houston half instead. I love the half and working toward a PR there would be a good stepping stone to returning to the marathon, so that’s a compromise I could live with. And if I’m completely screwed for a January race, one idea I’ve proposed is switching my plane ticket and targeting the Napa marathon in early March.

Nearer term, I would love to race something, anything, as soon as possible. Watching the Fifth Avenue Mile last month — not just watching, but limping around as a volunteer — was enormously depressing for me, as will be watching the New York Marathon next month. I don’t want to get greedy and demand a race when I should feel lucky to be able to run anywhere for any distance, which I still can’t. But I’ve appreciated in the past couple of months that, while I enjoy training, the racing is what the training’s all for. I have it my head to try to run the Joe Kleinerman 10K in Central Park in early December. It’s a carrot to chase after mentally. But, ultimately, my body’s going to be the one calling the shots.

At least I’m not living alone in Injury Land. And I have a reliable cross-training partner most days, although he recently had to drop out for a bit while battling an infection. Anyway, here’s yesterday’s quote of the day, triggered by the arrival in our mailbox of an entry form for the Marisa Fund 5 Mile Turkey Trot.

“It’s amazing to think that just five months ago, I won their 10K on that course. And now I couldn’t even win a snail street-crossing contest.”
– Jonathan Sumpter

Training: Sept 5-18

Yellow has always meant "day off from running". I am living in a world of yellow.

I was originally going to title this post “Cross-training: Sept 5-18″ but then decided against it. Although “running” has always been synonymous with “training” the fact of the matter is that I can’t run at all anymore. So cross-training is my only training. Therefore, “cross-training” is now synonymous with “training.” I may as well drop the compound and save you a few milliseconds of download time.

A week and a half ago I joined a gym. Now I spend much of my time there. I feel like I’ve been going there for six months.

Cross-training is a total grind, let me tell you. It takes hours. There’s a lot to do: spinning, ellipticalling, weights and circuit training, general stretching/strengthening, and lots and lots and lots of pool running. And it’s all indoors.

Outside the windows of the gym the air is cool, crisp and dry. It’s perfect running weather. I have a terrible feeling that, after suffering through probably the hottest summer I have experienced since moving to NYC in 1984, I will miss the fall entirely and — if I’m lucky, that is — find myself out running in another brutal winter.

But I shouldn’t get ahead of myself. I need to focus on the here and now. The exploration into what’s wrong with me continues next week. Or at least I hope it does. The person Sandra wants to send me to is proving difficult to get hold of. In the meantime, I am bracing myself for the worst. Sandra is starting to say things to also prepare me for such eventualities. Things like, “I did this pool running for two months when I had IT band syndrome and ran a good marathon afterwards.” It’s helpful and not helpful.

I got incredibly depressed on Friday evening. Meaning “in tears on the couch with vodka” depressed. I don’t usually do this, but what set it off was trying to run and failing again. Reading about stress fractures keeping people out for six months was also a contributor. And, really, it’s looking at my race times and seeing that the last time I made any real progress was two years ago.

These days, I have a tremendous amount of time to think about things while I’m driving to and from the gym, and plodding along in the pool. I often find myself wondering why I’m so driven to continue. One insight emerged during an interview with Houston Hopeful Julie Wankowski (to be published soon) one evening this week. She described her first sub-3:00 marathon in magical terms. It was one of those rare, ellusive “perfect” races. Such races are transcendental (see also: Flow). Those experiences are among the few during which I’ve felt most alive, masterful and accomplished. I offered to her that those magical races are what keep us striving mentally, despite failure, stagnation, injury and other setbacks. And they keep us training. Or, in my case, cross-training.

Training July 18-24

The adventure continues. As does the heat wave.

This past week was typical of what I’ll be doing in the coming weeks: speedwork and lots of progression runs. I didn’t cross-train as much as I’d hoped to, but I’m working on making biking and weight work more of a priority. I also got my first massage since right after the Green Mountain Relay in June. I was informed that my hamstrings aren’t nearly as tight as they were then. But my back, shoulders and neck are still a holy mess.

Monday was really, really hot again. So I did my short progression run on the treadmill. That went pretty well, considering that I’d raced hard on Saturday. Wednesday was another really hot morning at the track — 90F with a dewpoint of 68. I had to do longer intervals, which was mentally difficult.

Then I stupidly ran an extra 5 miles, bringing the total to 11, which was supposed to have been distributed over two runs: 7 at the track and then 4 recovery in the evening. I got so used to running lots of miles around track sessions last year that it’s hard to break that habit. I won’t do that again. Coach Sandra was not pleased and thought I was just being overly enthusiastic (so unlike me) or simply non-compliant. I told her that I merely have poor reading comprehension sometimes and all was forgiven.

On Thursday, as often happens the day after some faster running, my legs felt zippy. So I ran the recovery run by feel, which turned into a slightly higher effort outing. But I knew I had the next day off from running, so I didn’t worry about it.

Saturday was, once again, very hot and humid, so I took the progression run inside again. This was a horrible run. My stomach was a mess and my right hamstring felt very stiff. I ended up puttering along at 10:45 pace for 4 miles before I was able to pick things up ever so gradually and run the last few miles at a properly fast pace. Given how shitty I felt, I was tempted to abandon the workout, but remembered that if I don’t finish a week, I need to do it all over again. I didn’t want to be held back in what is the training equivalent of Kindergarten.

Besides training, it was an eventful week. For one thing, it was my first week as a non-IBMer in 7 years. That took some getting used to. I also updated Houston Hopefuls at long last. Then I worked on my first byline piece for Running Times, a profile of one of the masters runners who has already qualified for the 2012 Marathon Trials, Tamara Karrh. Originally I’d hoped to do a piece on the growth of masters participation in that race over the years, with Karrh as personification of this trend (but not the article’s centerpiece). But getting historical Trials data on short notice proved impossible, despite how annoying I made myself (in a friendly, grateful way) to the USATF. Fortunately, Karrh turned out to be a great interviewee, worthy of a profile focused on her alone. That will hit the newsstands/web in October (November issue).

This week is more of the same: track work (with Coach and stopwatch this time), a tempo run and more progression miles. I’ve been exploring the local trails, to save my legs by running on soft dirt, but also for a change of venue. I don’t actually have to be anywhere these days. I can drive to a trail. I can stop and look at other creatures’ homes. I can wander the aisles of Costco at 2:00 in the afternoon. I don’t feel a shred of anxiety over this current state of affairs. I have not felt this relaxed in decades.

Training: May 3-9, 2010

50 mpw seems to be my training “set point” these days. I hope it’s not too much of a shock when I start up higher mileage in the summer. But I’ll burn that bridge when I come to it.

This was an eventful week for two reasons. First of all, this week featured the first race in which I was sporting a blue bib. The other big event this week was that both Jonathan and I joined the ranks of running clubdom. But two different clubs.

Joe has been working on Jonathan for awhile to join Warren Street and finally broke him this week. Then I was plied with iced tea and delicious nibbly things by a New York Harrier on Saturday and in a moment of weakness said I’d join up to bolster the 40+ womens scoring.

I don’t know how competitive these two clubs are against each other, but I suspect that once we start racing for points in earnest, the crockery will be flying. I’ve already warned Joe that I plan to sabotage Jonathan’s training at every opportunity.*

I also have to admit that I don’t really understand the points scoring system, which seems arcane, at least at first glance. But this isn’t the first time I’ve committed to something with only a vague understanding of the requirements or consequences.

Below is a picture of me with said troublemaker. We are admiring our magical blue bibs (her first as well).

Bibstruck.

The week was capped with Yet Another Race, a Mother’s Day themed 4 miler. This is getting old, I know. So old that I’m not even going to write a dedicated race report this time. Since I’m on the subject anyway, here’s my quasi race report:

On the surface, it looks like I made zero progress between this 4 miler and the 4 miler on the exact same course in March. March was a 27:34. Today was a 27:35. But one must look at the splits, grasshopper. The splits. Very important. The splits, they hold the knowledge.

March: 6:47, 6:48, 7:06, 6:42

Today: 6:47, 6:43, 7:18, 6:34

It was hellaciously windy this morning, a very strong wind mostly going from west to east, although at times it felt southwesterly. My goal was to try to run 6:45s for at least three of the four miles. Mile three on this course is always awful for me — the transverse is often windy (as it was today) and the hills on mile three, while rolling, are exhausting.

I established a 6:45ish pace pretty much immediately and was feeling really good until the transverse when the wall of wind hit us. I was really working during mile three but trying to not work so hard that I’d wreck myself for the last mile. I was more successful with that today than I typically am, as evidenced by my 6:34 final mile. This is why looking at splits is important; they tell a more informative story than the finish line clock does. I’ve got a higher level of speed endurance than I had six weeks ago. I credit all the racing for that.

I also started up with the weight training again and have been experimenting with eating loads of protein and a bit more fat throughout the day. I lost three pounds, although I know quite a bit of it was water weight. But at least the scale’s moving in the right direction. Unfortunately, as part of this effort I’m tee-totaling, which is always a drag. But I find it’s easier to just not drink than to try to drink in moderation. Not because I have a problem. I just love to drink.

I briefly flirted with the idea of doing next Saturday’s Healthy Kidney 10K race. But I need to keep my eye on the immediate prize: running a halfway decent 1500 on the 18th. Racing a hilly 10K three days before that is not going to help. So next week will feature two speed sessions: another cutdown workout on Tuesday followed by some 300s (this is new) on Friday.

I thoroughly enjoyed the 400m repeats I did this week, hitting most of them at 90, although I cut the session short at the tail end of the ninth one when my pace fell off and my left hamstring started complaining. It’s taken so many hard lessons to learn to cut a workout short when there’s an issue, or not do it at all if it’s the wrong day to try.

In other news, my Olympic Trials interview project has started off well. I’ve got at least six women who are very interested in taking part, and I’m hoping to add at least a couple more to my roster. But I haven’t stopped looking. All the women have quite different running/racing backgrounds, which I’m very happy about. They are all interesting in one way or another.

*Since I am the nutritional director of the household this should be very easy for me to do. I’ll plan to feed him copious amounts of goose liver paté, slightly spoiled Stilton cheese and Baconnaise. I’m also going to start keeping an airhorn next to the bed for very early morning wakeups.

Weight work

Rinus asked recently what I mean by “Weights” in my training logs.

I’ve had an on again/off again relationship with weight training for several years. It’s come down to a question of time and energy. When I have both, I do weight work in addition to running. When I lack one, the other or both, I drop the weights (so to speak).

Since I’ve been on the road to recovery over the past month or so (and trying to lose some, uh, weight — to further confuse this post and its readers), I’ve certainly had an abundance of time and, at least in the past couple of weeks, energy as well. So I’ve dusted off the weights until such time as the running takes over everything once again.

I should come clean right now and say that I rarely lift actual weights. I’m one of those hapless souls who fell for the 3AM Bowflex ad. Yes, I bought a Bowflex. But I’m sure I’m in the extremely small minority of Bowflex owners who actually uses the thing for something other than a temporary resting place for laundry or mail. (I also didn’t opt for the 80 year financing plan where you pay $0.90 a month for the rest of your natural days.) I also have a set of free weights (and a basic bench that a neighbor threw away). Jonathan uses those, but I don’t bother.

Purists will chirp that the Bowflex is not the same as weights. With weights you are working throughout the entire motion and using lots of other muscles to assist and stabilize the target muscles. I know all this. I don’t care. If I was serious about weight training I wouldn’t be a runner.

So here’s what I do with the Bowflex. Two to three times per week (at least for the moment), I perform the following exercises:

That’s it! I used to do something called the “seated ab crunch” but it’s incredibly awkward and I found that I was ending up with an iffy neck the next day. So if I do ab work these days (which is rare, since it’s tedious and painful), I hit the floor mat.

I do these exercises because in any race over about 15 miles I find that I start to have “upper body fatigue” issues. There is enough misery to deal with below the waist in a marathon. I figure if I can make my upper body a non-issue then that’s one less source of angst on race day. I only do seven exercises because that’s manageable. It’s enough that I hit the major areas of my upper body, but not so many that it’s easy for me to bail on the workout because there’s too much to do. If I’m tired or don’t have a lot of time, I’ll do two sets instead of three.

Before I got above 60mpw last week I was doing some leg exercises in addition to the upper body sets. These were all free standing exercises, meaning I didn’t use free weights or the Bowflex. Just me fighting gravity. These included:

  • Single leg squat
  • King deadlift (I can’t go as low as this freak of nature amazing woman can)
  • Hamstring dip [No video -- raise one foot slightly off the ground, then bend forward at the waist and touch your toes]
  • Balancing on one foot with eyes closed (this is a lot harder than it sounds)

I’ve dropped the leg work for the time being because it’s very hard work and I feel it for several days afterwards. So much so that I believe it has a deleterious effect on my running. Were I running lower mileage, I’d keep these as a regular thing. But now that I’m heading back up into 90mpw territory, it makes no sense to do anything other than running for my legs.

Fall Training: Week 8

Week one of my “build” period of basebuilding went off with a bang — and ended with a milestone: I ran just under 97 miles this week, which is the most I’ve run in a week. Ever.

There was a lot of variety this week, with no less than four quality sessions* including an experiment with a relatively unsung method for improving VO2 max (more below). I also did two harder workouts back to back on Tue/Wed, just to see how I’d feel later in the week.

I know this week’s cumulative mileage, combined with some harder workouts (and the back-to-back sessions), was enough to facilitate some adaptation because I had two incidences of the dreaded DOMS (delayed onset muscle soreness) late in the week, back to back (surprise, surprise). This happened in the early days of hard training for my spring race, but it eventually went away, so I’m not worried about it. Unfortunately, it always seems to strike in the dead of the night, which totally disrupts my sleep cycle. It’s annoying, but I’m not annoyed enough to shift my harder runs to late in the day.

A look back at the week:

  • Monday: 6.1 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Tuesday: 11.8 miles easy pace with speed intervals on the track
  • Wednesday: 15.2 mile long run (steady pace)
  • Thursday: 6.1 miles recovery pace (AM); 6.2 miles recovery pace (PM)
  • Friday: 10.1 miles easy pace with Billat surges (AM); 4 miles recovery pace (PM)
  • Saturday: 6.2 miles recovery pace (AM); 6.1 miles recovery pace (PM)
  • Sunday: 20 mile long run with 4 miles at marathon pace

Total mileage: 96.8 miles

Paces this week:

  • Recovery: 9:10 – 10:33
  • Intervals: 6:46 – 7:02
  • Easy: 8:02 – 8:58
  • Long: 8:32
  • Marathon pace: 7:25

Although I’m much better acclimated to the heat and humidity (and it was bad early in the week), my reaction to it seems very inconsistent. For example, on Tuesday I really struggled with doing intervals (1200m), when the temp was 75 and the humidity 85%. I’d planned to do 4-5 at 4:55-5:10 each, but ended up doing 3, dropping the workout when I had legs of lead midway through the 4th. It was quite uncomfortable running in the heat, and a brisk wind of around 10mph on the backstretch was also a factor.

The combined heat and humidity was even worse on Wednesday (same temp, but 87% humidity), yet I managed to run an 8:32 pace over 15 miles (less than 24 hours after speedwork, no less), with no water stops. I’ve always been better at long running, but I was very surprised by how easy the run was, and even pleasant at times. It was so bad out that I could actually wring sweat out of my shirt when I got home.

On Friday I did an easy run over 10 miles and threw in something I’d like to experiment with: I call them “Billat surges” (maybe other people do too, but if they do I’m not aware of it). What are Billat surges? They are a series of surges of faster running at V02 max, broken up with recoveries of equal time length at 50% of V02 max. They are based on several studies by French researcher (and 1:18 half marathoner) Veronique Billat. Information here and here.

In my case, this worked out to running for 30 seconds at around 6:20 per mile pace, followed by 30 seconds at 9:30 pace. It’s a great idea, but unfortunately my execution was lousy. I attempted to do this along Pipeline Road, a long, unsidewalked stretch of road that runs between Scarsdale and Hartsdale train stations (and the only way to get from the south to the north paved pedestrian path). It was rush hour (which means lots of crazed SUV drivers who can’t be bothered to slow down and move over 12 inches to keep from killing me) plus there was construction going on, so it was pretty chaotic.

Also, I’ve discovered that the Garmin takes just about 30 seconds to figure out what pace you’re running, so it’s very difficult to know if you’re going too slow, too fast or just right. The result was a series of 12 on/offs at anywhere from 5:55 to 6:45 pace for the “on”s. Not exactly on target. I want to incorporate these workouts into fall race training, so I’ll probably end up going to the track and doing them there, where I can put down some sort of markers for distance and just use the watch as stopwatch.

The muscle soreness appeared at 3:00AM on Friday night and then again, like clockwork, at 3:00 AM again last night. So I’ve gotten around 11 hours of sleep between those two nights. And yet, despite that, I felt pretty good this morning. Good enough to do a 20 miler inside on the treadmill with miles 16 through 19 at a pace equivalent to a 3:15 marathon (7:27ish — nothing’s exact on the treadmill).

I started this training cycle two months ago at 3:18 paces and guessed that I could move down to 3:15 at this point. Now I’m thinking I should move down further, since my heart rate for the marathon pace miles was between 81-84%. Pretty low effort. So I’ll start training (at least inside, where it’s not insanely hot) at 3:12-3:13 paces for the next few weeks as I attempt to work my way down to 3:08 training paces for October.

My, how the mind wanders while running 20 miles inside. Over the years, when trapped in a tedious environment, I’ve made up a little mental game of thinking up names for nonexistent rock bands (here are three: Girl in Trouble, Shudder To Think and Gay Baby). I thought up a good one for a band consisting of runners today: Cardiac Creep.

To further fill the three hours of tedium in my little room of torture, I listened to a newish mix of mp3s while watching parts of various movies. If you’ve never combined random music as background to popular movies, it’s time you tried. You could probably skip the next Whitney Biennial because you will hit on something approaching art, since wildly incongruous pairings of musical and cinematic artistic expression can result. Some of the odd (and, I suppose, ironic) pairings this morning included:

  • “Let The Good Times Roll” (The Cars) playing behind a scene from “Cape Fear” (the remake) in which Robert DeNiro takes a chunk out of poor Ileana Douglas‘ cheek with his bare teeth.
  • “More Human Than Human” (White Zombie) playing behind a scene of Edward Norton getting the crap beaten out of him in “Fight Club”.
  • “Highway To Hell” (AC/DC) playing behind a scene of Molly Ringwald sewing what looks like a pink potato sack prom frock in “Pretty In Pink”.

What else is there to say? I’m a strange person.

Coming up in Fall Training Week 9: I hold the pace at 97 miles, but with a little less intensity. I’ll do another attempt at the Billat surges, another set of hill repeats, and a little more marathon pace running. All capped by the first 22 miler in about four months. This is assuming my legs don’t explode in the middle of the night first.

*Probably too many. But, hey, I’m excited.

Fall Training: Week 7

In this, the final week of my “base” period, I ran 90.6 miles — just a hair more than three weeks ago. That mileage is starting to feel comfortable, which is a good thing since it’s still going to go up in the coming weeks.

This coming week starts the “build” period, during which I reintroduce the midweek long run and bring the number of quality workouts up to three per week on a consistent basis (with the exception of recovery weeks).

I did three good workouts this week anyway, plus some weight work for the first time in about a year. Coming off of a recovery week, my legs felt good, so I thought I may as well take advantage of that fact with the runs.

As for the weight work, I put together a routine of exercises to focus on back, shoulder, arm and core strength, which I’ll do at least once per week during training. My form tends to fall apart late in races and I don’t want it to anymore.

A look back at the week:

  • Monday: 5 miles recovery pace (AM); 6 miles recovery pace (PM)
  • Tuesday: 5 miles recovery pace (AM); 6 miles recovery pace (PM)
  • Wednesday: 10.5 miles with 5 x 1 mile hill repeats (AM); 4.3 miles recovery pace (PM)
  • Thursday: 6 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Friday: 5 miles with 3 x 1 at tempo pace (AM); 6 miles recovery pace (PM)
  • Saturday: 6.1 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Sunday: 20.7 mile long run (steady pace)

Total mileage: 90.6 miles

60% of the miles were at recovery pace. Next week, that goes down to 40%. I’ll see how that feels.

Paces this week:

  • Recovery: 9:14 – 10:29
  • Hills: 7:43 – 8:12
  • Tempo: 7:00 – 7:04
  • Long: 8:42

The tempo run, which I did on the treadmill, felt somewhat easy. To be fair, though, I only did a mile at tempo pace at a time. Next time, I’ll try two. There’s always the chance that the treadmill is off, which is why I prefer to do them outside on a track, weather permitting.

I bit the bullet and did my other two quality runs outside in very high humidity. The hill run surprised me, as I managed to do the repeats 10-20 seconds faster than last time around. And yesterday’s long run was done in 75 degree weather and 80+% humidity, and it didn’t feel that bad. I guess I’m getting acclimated. I was sweating like a pig, which is a good sign. There was not a dry spot on my shirt when I got home.

I ran with my Camelbak, filled with close to 70 oz. of water, which I’ll continue to do in these conditions despite the fact that it’s an added 4 lbs. to haul around. I managed to get through most of the water (and shared some with Jonathan when we crossed each others’ paths in White Plains). I also took an Endurolyte during and after the run — something new I’m experimenting with.

After those monster runs on Sunday I’ve learned not to fight the impulse to nap. If I allow myself an hour or so of napping (or even just dozing), I feel good enough to do things like go food shopping amongst the madding crowd at Trader Joe’s on a Sunday afternoon. Naps are good. I just wish I could take them mid-week during the peak phase of training.

I feel good today, too, having slept like a rock for 9 hours. I dreamed of being stuck with two grape-colored hand grenades that I couldn’t get rid of. I don’t know what that means — what am I afraid of accidentally blowing up, I wonder? Maybe the hand grenades represent my legs. Or maybe dreams really are the expression of meaningless mental noise.

As far as the weight work goes, here’s the strength workout I put together (a set is 12 reps). For the first few weeks, I’ll do one set each of these. Then I’ll add in extra sets over time. We have free weights and a Bowflex*, which I’ll mix and match for these.

  • Squats
  • Calf Raises
  • Standing lateral raises
  • Military presses
  • Lower back extension
  • Seated biceps curl
  • Seated abs crunch
  • Trunk rotation

Coming up in Fall Training Week 8: Five more miles. A speed session in high humidity, which should be very uncomfortable (although, looking on the bright side, maybe the track will be less crowded). The return of the regular Wednesday long(ish) run. And another 20 miler, with the last few at marathon pace.

*Yep. We fell for the ads.

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