As expected, I did not enjoy my week off but I hope that when it's time for racing season in the Fall, I'll be glad that I took it. I was pretty much inactive for 7 days aside for a couple of leisurely 2.5 mile walks on Wisteria but I did sneak in about 200 yards of strides today, which did not feel good. I expect to feel more rusty than fresh tomorrow but it's no reason to panic. If I'm not improving within about 2 weeks, then I'm in big trouble. I am hoping to get out there in the morning tomorrow with a 2 mile junk run. The first run back is always rough but the second one is much better.
7/22- AM- Did the planned 2 mile junk run and felt slightly better than expected. I ran it naked as planned. It feels good to be a runner again.
PM- Lakeshore 5 in 36:40 (7:20 pace). Way too fast for my current condition especially with the humid weather. I'm only about a 1:40 half marathoner now so this was nearly tempo pace. I was pleased overall with how I felt. Splits were pretty even and I picked it up the last mile. Only issues were a sore groin towards the end and stomach cramps but for my first day back, I was better than expected. Need to get clean on the diet now.
Grade:B/1 credit/distance=7.0
7/23- Gold's 5 on a nasty weather day. Finished in 39:11 (7:50 pace). My time was just about in line with my planned pace. I was VERY sore when I woke up this morning. Probably a combination of 2 forbidden drinks yesterday and a too hard workout for the first day back. I was okay with my time but not how I felt and how I faded in the 2nd half. Splits were 19:20/19:51 but I did keep it under 8 all the way.
Grade:C+/1 credit/distance=5.0
7/24- 3 mile tempo from the Shak. Finished in 19:51 (6:37 pace). Pretty solid performance. I clearly felt different today and in a good way. I'll probably rest tomorrow then go for it in a time trial on Friday. I think I have a good shot at a sub-35.
Grade:B+/2 credits/distance=3.0
7/25- VICTORY! 5 miles in 34:06 (6:49 pace). Fastest time since starting the transdermal magnesium. The difference that I referred to yesterday was mostly better heart and lung function. My legs are still sore, especially the hamstrings, which is characteristic of magnesium deficiency. This is a major point of confidence because the 34:14 was run when I was still on Thym-Adren. I still have a LONG way to go. I am :30/mile off my PR and do not feel NEARLY as well as I did when I was hot back in January.
Grade:B+/2 credits/distance=5.0
7/26- Planned rest day. Knee was a bit sore yesterday evening. Let's hope it is no concern.
Ended up doing a junk mile just to test out the knee. It appears to be okay
Grade:None/0 credit/distance=1.0
7/27- Run with the Gnomes. Hilly 10 mile route. Actually it was 9.66 plus a cool. Michael matched my pace well and I finished the 10 in a total of 77:50 (7:47 pace). Solid performance.
Grade:B/2 credits/distance=10.0
7/28- Easy 5 on Lakeshore in 38:53 (7:47 pace). I was sore from yesterday but this one was a basic standard issue affair. Average performance. Fairly comfortable with a relatively even pace (19:20/19:33) but the back half is slightly uphill.
Grade:B-/1 credit/distance=5.0
Weekly summary:
Win #11 on the year. It was close but I deserved it this time. No collapse this week and no adjustment to the formula. YES! I have a glimmer of hope heading forward. The big winner was the time trial and if I can get that down to the mid-32s, I'll consider myself "almost" all the way back.
Distance= 36.0/GPA= 27.2/9=3.02
YTD: 1,054 miles. Record is 11-17 with a 2.62 GPA.
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2 comments:
Looks like a great week of training. This was my first week back after a few weeks of partial rest and then a solid week of resting. My legs actually feel better than they have in a long time, so I'm very glad I took the time off. We'll see how they hold up at my 18-mile trail race on Saturday!
Thanks Lisa. Good luck in the trail race. Take it slow in the heat. Looks like the knee pain is due to the tight hamstring, which should not be a big deal.
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