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.
It's crunch time, there are 6 weeks till my event and I'm getting excited. I also have a small calf issue that I've had to be very careful with over the past week and a half. The calf strain happened 2 weekends ago during my 16 mile trail run. On my way back down the Quarry Loop trail, which serpentines and is rocky and steep in some sections is where it happened. In one of the the steep turns I was going too fast and I felt my foot slide in my shoe and felt a light pull in my left calf. I didn't stop as it was so minor at the time I thought it would be fine.
Throughout the following week it didn't bother me until I got off my bike after this past Saturday's Tour de Cure bike ride. Due to the recurrence of pain my Sunday run became a Sunday mobility, ice, and compression day, so did Monday.
Week 11 Training Plan: (19th - 25th October)
Monday: Rest and Recovery, Mobility 30+ minutes.
Tuesday: Run 4 miles steady 8:10 pace, Strength 30 minutes.
Wednesday: Hill Repeats, 4 x 7 minutes on hills, Strength 30 min.
Thursday: Bike spin on trainer 40 minutes, Zone 2 high cadence, Strength 30 minutes.
Friday: Bike spin on trainer 40 minutes, Zone 2 high cadence, Mobility 30 mins.
Saturday: Trail run 14 miles at Rancho Preserve, Mobility 30 minutes.
Sunday: Trail run 14 miles at Rancho Preserve, Mobility 30 minutes.
Tuesday's 4mile run was the test to see how the calf was feeling, and it was to be kept of flat surface at a safe pace. Through the run, I felt no issues and kept my goal pace too. Good news I thought. Later that evening while walking in my socks in the house I slipped while turning and felt the pull in both the hamstring and calf. UGH! Back to mobility, compression and ice again.
By Wednesday morning the left leg felt back to normal so off the Rancho I headed for my hill repeats workout. Usually I park at a school a mile outside the park, but that takes 3.5 miles of running to get to the base of the climb I use for my repeats. So this time I decided to actually park in the park, and being it was 10am on a Wednesday I figured it would be easy to find parking. I mean really, shouldn't everyone be in school or working? Nope! The lot closest to the trail was FULL. Good thing there are a few more lots close to the trail.
Got my 2 mile warm up in, and off I went right into my first hill repeat. These were supposed to be 7 minutes in length where I am pushing the pace on the way up, turn around and take it easy coming down. The going up on my first attempt was good except I was only able to last about 6 minutes before deciding to turn around and head down. My lungs and legs were not happy to go further than 6 minutes on the first rep and turns out for the rest of them as well. On the final descent I slipped in the gravel part of the trail and strained the hamstring and calf again. NOOOO!!! These things once started can take time to heal. So once home I rested, iced and put on clean compression as I was wearing compression sleeves for this session due to wanting to keep the calf happy.
Thursday and Friday were a nice change from running to be able to ride my bike. Felt good to sit and get my cardio in instead of pounding the pavement.
Saturday and Sunday's runs ended up being flat instead of on trails. I had to start at 6am on Sautrday due to a very busy day, and since 6am it's dark still, I was not about to go be Mountain Lion breakfast. So my option was stick to the flats at Shoreline and what a great morning for a run it was. I brought my headlamp and set off for my 14 miles. It was surprising to see how many other people are out o early, but I get it as the sunrise was amazing. My nutrition and hydration was spot on for today, and I had 1L of my hydration fluid plus 400 calories that I ate during my 2 hours on my feet.
Time to rest up and get ready for next weekends long run at Stinson beach and heading up the infamous Dipsea trail.
