After feeling so beat down during my recovery week, I realized I may have gone a bit lax on my carb consumption. It's taken about 4 days of eating better, but finally back over the hump. After the subLT Tuesday, had a nice easy 10M @67%maxHR Wed and 6M @ 65% today. Have been faithfully doing weights, normal PT stuff, and a hip ITBS prevention routine. Feeling strong and hopefully durable enough to not break down as I'm about 12 weeks out now. Am considering adding in a second subLT run tomorrow. Maybe just 5M. I think I'm ready to slowly incorporate that one. That way maybe I can swap this second subLT for more speedwork stuff 6-8 wks out.
Brian, bummer about the knee. I'm frustrated for you! You've seem to have good patience, so that is a good thing right now. I'll send good karma and healing thoughts!
So took yesterday off and was feeling better today. Still not super energetic, but OK overall. I wanted to get the subLT of the way so just went ahead. The results are below. I started off a bit fast on a couple of miles, but they didn't feel fast. In the future though I probably should begin a bit slower and warm up over the first couple of miles. This is the same course as a couple of weeks ago so no fluke. Adaptations are happening. As you can see my HR rose over the last 2 subLT miles to keep pace and was pretty tired during the last mile. But overall happy with the miles in the bank.
Andi, another nice week of high mileage. You're locked in.
Roy, we probably have very similar issues. My PT says I do most of my running with my calves which obviously is a problem. So I work my hips/glutes to get those darn things to fire when I run. Ever since my ITB injury last summer, I've just done the stuff they recommended and haven't been hurt again. Hope that continues. I think my own calf issue is resolved due to really good stretching.
Did my LR (well cutback week LR) today. 13.1 miles in 1 hr 49 min. Haven't downloaded the stats yet but ran the first half around 8:30s in sub70% effort and then did the last 5 or so hovering just over or below 8 m/m at about 70 to 73ish effort. Not sure why I pushed it...likely because I was reading the P&D instructions last night. I swear just reading that book will get me injured again. Still a bit fatigued today and have a nice sinus infection settling in. Might just do weights tomorrow.
Flob, nice improvement. That's pretty remarkable to drop so much time so quickly. I also think it's impressive that you are maintaining weight with the extra feedings. I wasn't able to post yesterday, but as for the fatclub, I was 169 lbs. Started at 177 and have been hovering between 169 and 171 the past few weeks. I also started lifting again and doing some very specific hip strengthening exercises. Think I'm adding a bit of muscle back into the mix. Still would like to drop another 5 lbs, but haven't been cutting out the sweets as well lately. Also, as my mileage has been creeping up, my appetite has been soaring again. Such a struggle...
JB, that's a huge difference. Sign me up for that program!!
I'm on my stepback week and went out yesterday debating whether to do a subLT or not. Legs strangely were tired despite 2 days off this week. Decided on a 10 miler w/6 at subLT. Ave on the subLT portion was 7:02 m/m again...HR slightly under 80%. But just didn't feel fresh. I think the 20 miler last weekend still has me a bit tired.
Brian, hope the leg continues to improve!
BeDe, back into the fold with you! Good luck and get after it!!
Andi, you are an aerobic animal. Great consistency and you have earned what you are getting back.
Also, anyone read "What I talk about when I talk about running?" It's an interesting read on what one runner thinks about his running. Been enjoyable so far.
Thanks for digging deep into the archives. I think you provide an excellent example of how even a very well conditioned runner can benefit from adjusting the efforts to the correct balance week to week. You made huge gains in those first 10 weeks. Do you recall whether your 1 subLT was at your HRmarathon or were you still building to it when you introduced the speed work?
My sense for me (and maybe a number of us) is that I have never fully developed a solid aerobic base. I may be the guy HADD says should be doing this until it's done, however long that takes.
Also trying to decide on what to do on my step back weeks. Right now it's 3 weeks on, then 1 week stepback. I realize I should reduce volume in this week, but should I also eliminate the subLT? I already did striders this week and was considering doing a 5-6 m subLT in place of the normal 10 miler.
Reduced mileage and extra rest day this week has my legs positively buzzing right now!