M: 11M
AM: 5M - 9:32, 8:38, 8:44, 8:28, 8:15 - Confused my distances and did PM distance.
MT110: 68M
PM: 6M - 9:27, 9:13, 8:56, 8:49, 9:02, 9:00
890v2: 139M
T - F: OFF
S: 7M
9:28, 8:50, 8:54 - Stopped to stretch - 8:30, 8:27, 8:09, 7:05 - My Achilles was pretty tight during the first part of this. After stretching it was good.
890v3:349M
Su: OFF
Week: 18M
After you mentioned me taking some time off at the end of the month I started thinking more about my left ankle/Achilles. I had been trying to run through this and it was getting a little better, but I got worried it would become a chronic injury because it had been lingering for so long. So, I decided to take a few days now instead of waiting.
I used the PF splint as often as I could during the day and over night, and it really helped. I also did a lot of deep massage and rolling. The Saturday run felt good over all and my 7M this morning was great. I still stopped a couple times do some massage just to be careful, but overall the 4 extra days off really made a difference.
I have notice that my ankle/Achilles feels better at my faster paces.
Let me start with a few observations:
ReplyDelete1)I recall you had a similar week, before starting a 7 week block with a lot of multi-paced running (tempos, VO2, sprint, etc.) which lead to an awesome sub 20 5K in mid March.
2)I've also noted that you've had a lot of lower leg aches and pains over the last few months. Many seem to come during base type training. Maybe your form breaks down a little on extended base phases without regular speed work to sharpen it up.
3)You really haven't had any extended breaks. Maybe it would be better to take 2 weeks off sooner rather than later. It would give the legs a deep recovery period.
How do you want to proceed? Tell me some of your own observations about your training that your noticed over the last year and half.
Those are all valid points.
ReplyDeleteI do notice that I start to break down after a couple months of base miles, and I get mentally burnt after about 8 weeks of speed work. So, I guess 8 weeks is as long as I can handle any single phase of training. 7 weeks is probably optimal based on what I remember and what you mention in 1.
I thought I took a long break a few months ago when I only ran 20 mpw for a couple months. Does that not qualify as a "break"?
I want to keep running! But, I know it makes sense to take breaks. And 20 mpw isn't really a break if break means no running.
Are you thinking about me taking the next two weeks off (no running at all) and then starting a serious block leading up to December 7?
I think 7 weeks seems to be a sweet spot for me. Much more time in either base or speed work leads to injury or burnout. That's what I remember anyway.
DeleteEventually base just seems to go on and on and I do feel my form turning to garbage. I think I start to lope a little instead of running evenly. I like the feeling of loping, but I do think it is bad for me since its so uneven. And speed work eventually makes me dread running. Eventually. By the time week 7 rolls around I cringe at how hard I am going to have to concentrate to keep pace. That really seems to be the hardest thing for me to deal with--The mental focus I need to run fast. During hard workouts I regularly think "If you just stop you don't have to think so much."
I wonder if having a regularly repeating 7-8 week plan makes sense. Maybe 7 weeks of base or speed followed by 1 down week or taper?
That would mean I have to race regularly. There's no point in just doing an elaborate cardio program. The training never gets tested. I don't think that's all either of us are after.
Does any of that make sense?
I say take the 2 week break with no running. Did you sign up for that 5K on 9/21? The break will make you a little sluggish for a week or 2, but after that you should feel better than you have in months.
DeleteSchedule would look like 2 weeks off, 2 weeks easy in period, 4 weeks mileage build up (tempo and strides), and 3-4 weeks of VO2 max work.
I did sign up already, but its a work event so I need to go no matter what. Face Time with the big wigs...I can just jog it.
DeleteI'll start my break today. Start back training on September 23?
If I get itchy (and I'm pretty sure I will) is it OK for me to do some cycling?
Thanks for taking the time to discuss this with me. I hope everything on your end is going well.