May 31, 2008
nothing still hurts
Week 1 of 18 of the new and improved Pfitzinger-plus-track-workouts marathon training plan:
Su: 5mi (9:17)
M: 12mi (8:26), tried to make it something of a progression run, "progressed" from 8:50s --> 8s
T: AM 4mi (9:05), PM 5.8mi incl track workout: 3x800, 1xmile, 3x400
W: 6mi (9:09)
R: 8mi (8:32)
F: 6mi (9:39), heh
Sa: 17.4mi (8:31), heh!
total: 64.2 miles running, zero bike
All runs were solo except the track workout and about 8 miles of today's 17+. As you can see, I'm taking my recovery runs very seriously :-)
Highlights: highest mileage since February, longest run since that awful 18 in March, first track workout in forever, and still nothing hurts and I'm not particularly tired and the weather seems easier to bear. Today's long run was typical of the fun part of coming back from injury (yes, there is one), the part that goes: "Do That? Hell no. I couldn't possibly do That. I mean, I used to be able to do That, but certainly not now. Well, I don't know if I could do That. Maybe. Ok, I'll try to do That. Hey, neat!"
There are lowlights, too: I'm still damn slow. A year ago I'd be mortified at any long run slower than 8min pace (or any "long" run less than 18 miles, for that matter), and a 6:50 mile at track would be a disaster. But if I can keep the mileage up and do the workouts with nothing still hurting, then I'm bound to get a little faster by September.
Meanwhile, I'll just keep working hard at recovery :-)
Posted by joe positive at May 31, 2008 1:35 PM
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Such good news to hear you're coming back from the abyss.
I still maintain that long, slow (8:45+ pace) runs are the key for distance runners who aren't 25 anymore. I don't know how they work, but I swear it's all those relaxed miles and miles that keep me from getting injured (along with self-specific stretches) and strangely, seem to make me faster.
Posted by: chelle at June 1, 2008 12:59 PM
Nice! I am glad you are still feeling well - and your paces have increased quite a bit from a few weeks ago. I think the key to paces is mixing it up. There is nothing wrong with easy 9:30 paces as long as you are getting your faster work in other places. Chelle, your comment is interesting b/c I always try to hit my long runs at a decent pace - maybe it is a mental thing for me. I will have to think about that comment though as I'm not getting any younger!!
Posted by: mindi at June 2, 2008 9:39 PM