Sunday, November 24, 2013

Running . . Flossing . . Running . . Flossing

Last week I wrote that I was thinking about running the San Diego Half Marathon in March. I instantaneously became intense about training. In fact, this feeling of intensity has been building since I racked up a couple of 20 mile weeks in a row back in October. I poured over the pages of Raceplace Magazine, writing down in my training journal many exciting race possibilities.

My first race is going to be this week! A Turkey Trot on Thanksgiving morning back in my hometown in Illinois. My dad and I are running it together! Forecast is in the 30s, but sunny. Brrrrrrr! And I've registered for the Carlsbad Half - as a training run ONLY. I am pretty confident I'll be able to easily cover the distance by then. 

A big part of my recovery from my sprained ankle has been lots and lots of stretching, balancing work, and voodoo floss. 

You read that right - voodoo floss. It's a rubberized wrap that you can place around a joint (or muscle). Then you do range of motion exercises. The theory behind voodoo floss is similar to foam rolling - but on a smaller scale. As I understand it, the wrap is supposed to break apart scar tissue, which ultimately allows for greater range of motion. It's working for me!! I wrap my ankles up really tight and point, flex, point, flex for about 90 seconds and then write the alphabet with my toes. This takes about two minutes, and my shins are absolutely on fire at the end. 

Trying to hold back on training has been hard, but I started off my ~16 week training cycle for the SD Half with a great week of base training. 4 running days, equal amounts of treadmill and outside miles, for 25 total miles. And lots of rolling, yoga, and flossing. 

Base building - 25 miles

Monday - 11/18 
     Legs/core workout. 

Tuesday - 11/19
     6 mile progression run on treadmill. 9:00-8:00 with last 0.5 at 7:00. 

Wednesday - 11/20 
     6 mile threshold run on treadmill. 3.1 threshold miles at 7:24 pace. That's a 22:12 5k! Very excited about this workout. The 7:24 pace felt challenging at the end, but I definitely could have gone faster. 

Thursday - 11/21
     Yoga class

Friday - 11/22
     Rest (or, more accurately, chained to desk day)

Saturday - 11/23
     4.5 mile easy run on Embarcadero at about 8:30.

Sunday - 11/24
     8.5 mile long run on Ocean Beach bike path at about 9:00. Longest outdoor run so far!

two little runners 

Monday, November 18, 2013

Progress Progresses

Wow, I last reported in late October. Now it’s late November…where does the time go? Of late mine’s gone into the deep black, soul crushing hole of work. 

I spent a week in New York, which was made better by a weekend hanging out with Penny!

We spent an entire day shopping and neither of us bought ANYTHING! 

Except brunch at Serafina's, where we both ordered poached eggs on brioche. It was a gorgeous afternoon, so warm that we even sat outside!

I flew home on the day of the New York Marathon and watched the entirety of ESPN’s marathon broadcast on the plane. I really enjoyed the coverage, especially the exciting chase in the women’s race!

I ran 20 miles that week, 17 of which were on the treadmill. I upped my frequency of runs, even running three days in a row with no pain.

10/29 – 4.5 miles (treadmill)
10/30 – 4.5 miles (treadmill)
10/31 – 4.0 miles (treadmill)
11/2 – 4.5 miles (treadmill)
11/3 – 3.75 miles (outside, back in San Diego)

Next week was 15 miles with two runs outside. Outdoor runs are much harder on my ankle than the treadmill. So I was really pleased to get in two outside without any damage.

11/5 – 4.5 miles (treadmill)
11/6 – 5.0 miles (outside)
11/9 – 5.5miles (outside)

Last week, I spent a good chunk of time in Omaha where it was seriously cold! 9 degrees people! I managed to get 17 miles total, with two medium-long runs. INCLUDING ONE 8 MILE RUN! I am almost a runner again!

11/12 – 3.0 miles (treadmill)
11/14 – 8.0 miles (treadmill)
11/16 – 6.3 miles (outside)

So I've managed to continue steady progress in building back my running. I've had nearly two solid months of 12-20 mile weeks, and I'm ready to train for something! I'm thinking of putting the San Diego Half Marathon on my 2014 agenda. It's March 9 - almost 16 weeks away - and very conveniently located in downtown San Diego. 

One thing I've learned from previous training cycles is that it's best to allow for a long training period. This, I think, is especially applicable now as I will be simultaneously building back my strength and training for the race.

two little runners