M: OFF
Super Bowl hangover and travel.
T: 6M
WU: 1.5M 8:39, 4:25 + 2 x 100m
Tempo: 20:00 @ 7:20 - 7:17, 7:18, 5:26 (7:04) = 2.77M - Felt better than last week. Breathing was more controlled and my pace was better for first 2 miles.
CD: 1M 9:17
MR10(W): 109M
W: 5M
9:18, 9:04, 8:53, 8:50, 8:52
890v2: 272M
Band walks, 100 sit ups, 20 eccentric calf drops
Th: 4M
8:36 (Hill), 8:31, 8:13, 7:59 (Hill)
MR10(W): 113M
F: 4M
WU: 2M 8:35, 8:30
Hills: 10 x 0:20.0 (112m)/4:00
CD: 1M 9:11
890v2: 276M
S: 12M
9:04, 9:07, 8:30, 8:05. 8:20, 8:27, 8:38, 8:38, 8:18, 8:34, 8:30, 8:41 - Pace was erratic and I wasn't rested from Friday, but I didn't have time to run Sunday.
MR10(B) 207M
Su: OFF
Week: 31M
Oops, I forgot to post the other day. The training looks solid.
ReplyDeleteAs this training block starts to intensify, its going to become increasingly important to add in supplemental exercises and true recovery pace runs. You are still making huge speed improvements and thus you will be taking on greater impact forces over longer distances. The best thing you can do right now is to do everything possible to avoid any set backs.
Having strong and balanced core muscles are a huge key to helping stabilize and absorb the impacts of running. The abdominal (front and sides) and back muscles are important, but be sure to do plenty of hip work also...the band walks are good for this.
I also recommend plenty of heel walking and toe scrunches to help work the antagonist muscles of the calf.
If you are ever starting to feel extra tight, it wouldn't be a bad idea to start off walking a mile or so before easing into a good regenerative recovery pace run.
I know I harp on this kind of stuff a lot, and its not nearly as interesting as the workouts, but I've found that keeping the ball rolling is the most important aspect of improvement.
I appreciate all the maintenance tips. That's all stuff I know, but it's not always the first thing on my mind after a run. I make sure to do the drops everyday before and after each run although I don't note it. I have to do the band walks before my runs while waiting for my GPS to connect instead of after; otherwise I forget. I have been doing heel and toe walks too. I read a Running Times article on Nike Employee No. 1 and there's a funny quote from Andrew Wheating about doing pigeon-toed toe walks Jeff Johnson taught him. I'm sure my neighbors love watching my pre-run routine.
ReplyDeleteRegarding my ongoing foot and ankle pains, they are both at 95% and getting better each day and after each run. Switching back to mostly NB shoes helped, but spending more time in the MR10s has helped a lot. I think the firmness of the mid-sole and not having a removable in-sole are key.
I have been taking sublingual arnica and using an arnica gel as well as doing a lot of heat and massage on my lower legs and feet.