Recovery from last week went really well on Monday, and I had no problem getting my first run of the week on Tuesday. The big focus this week is being prepared for the long run on Sunday. This will be my longest and most elevation gained in a run. I need to take care of my sleep, nutrition, and stress this week.
*Half Way point on Sunday's run.*
Week 12 Training Plan: (26th October - 1st November)
Monday: Rest and Recovery, Mobility 30+ minutes.
Tuesday: Run on flats 4.75 miles HR not to exceed 143, Strength 30 minutes.
Wednesday: Run on flats 4.75 miles HR not to exceed 143, Strength 30 min.
Thursday: Run Hill Repeats (2 mile warm up, 5 x 7 minutes hard pace uphill, easy downhill, 2 mile cool down), Strength 30 minutes.
Friday: Recovery day, CORE & Mobility 30 mins each.
Saturday: Run flats 5.75 miles HR not to exceed 143, Strength & Mobility 30 minutes each.
Sunday: Trail run 3.5 hours with 3000+ feet elevation gain.
*Ocean View before heading in toward Muir Woods.*
The big focus this week was 3 solid runs staying at the low end of my Zone 2 heart rate range, for me that is 135-143. I was able to manage that for my first two runs but with some difficulty. The problem I was having in keeping my heart rate low was managing to keep my form. I tend to bounce up and down more when I go that slow and then I feel my back and knees getting upset. After the first run trying to keep the HR at the low end I chatted with my coach and we decided to allow me to run "faster" but keep my HR in the zone.
The second and third runs attempting to do Zone 2 were much better. I was able to keep my HR at 143 and no higher, and was also able to manage my run form. Run form at this point in my training is just as important as Heart Rate ranges and daily nutrition.
Unfortunately I was not able to get out to the trails on Thursday for my hill repeats. I planned on attempting it Friday morning but that also fell through. These things happen and I allow myself to be upset for a few minutes then I start focussing on my next workout.
*Nutrition for Sunday's run. There is 1.7L of hydration, and 1000kcal. I drank all the fluid, but only ate 600kcal during the run.*
For Sunday's run I planned to follow the Rabbit Chase 30K route. It started in Stinson Beach at the Dipsea trail Trailhead, meandered it's way up the Steep Ravine trail (which included an 8 foot ladder ascent) and out to the top of the hill side for a full ocean view before heading inland and into Muir Woods.
*Final results from Sunday's run.*
The trail system in that area I found to be confusing. There were so many trail heads, and many times there were no signs at the split offs. Luckily I had studied the maps so much that I had a good idea of when, by mileage, I needed to make my next turn. I still managed to make 2 wrong turns but neither of them resulted in my ending up in Santa Rosa or San Francisco so I'll take that as a win.
At the end of the run, I sat down in a cute little park in Stinson Beach and enjoyed my post workout protein shake, more water, and snacks. I was feeling a little dehydrated and was craving what I thought was Ginger Ale, but turned out I ended up buying lime flavored bubbly water.
*Video of my Sunday run adventures.*
I realized that with my bottles leaking as much as they did, I did not get enough water during the run, and also I put too much of my hydration formula in my bottles. I didn't figure out the too much hydration mix issue till Monday and Tuesday when my intestines were in a bind. The plan now is to decrease the amount of hydration mix in each bottle, and get better bottles.
Time to get some solid rest and recovery before next weeks training and next weekends longer run. Stay tuned.
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