Rainy Recovery (11/12/17 to 11/18/17 Training Log)

The slow progression towards winter continued this week, with yet more bouts of rain and sub-freezing wind chills. Although exercising in such weather often takes herculean motivation, I take heart when I’m running against strong gusts of wind or soaked to the bone from torrential rainfall, knowing few conditions are more helpful in building the mental fortitude necessary to compete in marathons.

Despite my best efforts to spend more time stretching this week, the soreness in my right adductor continued to worsen over the last few days. I’m used to running past the pain when a small injury presents, expecting my body will adapt and gradually heal itself. To my credit, it always has.

I’ll be 23 years old in just over two weeks, however, and the steady march of senescence will only accelerate from hereon. With my pre-frontal cortex at last nearing the end of maturation [1], I’ve instead opted to abstain from running for the next two weeks and spend at least 30 minutes daily stretching my lower body, core muscles, and stabilizer muscles. In due time, I’ll return to the roads in top form.

Sunday | November 12th 

10 Minute Core Workout, Aztec Athletics
Deep Stretch Yoga, Millionaire Hoy

Monday | November 13th 

3 miles, average pace: 8:20 (8:08, 8:24, 8:28)

Tuesday | November 14th

45 minutes on elliptical
15 minutes foam-rolling and stretching

Wednesday | November 15th | Ann Arbor, MI

2 miles, average pace: 8:15 (8:12, 8:16)

Abs/Core Workout, Self.com

Thursday | November 16th

Deep Stretch Yoga, Millionaire Hoy

Friday | November 17th 

4 miles, average pace: 8:18 (8:19, 8:12, 8:16, 8:25)

Tabatas:

Standing military press, 3×6 @ 80 lbs

Side lateral raise, 3×6 @ 20 lbs

Saturday | November 18th | Ann Arbor, MI

4 miles, 8:25 average pace (8:15, 8:27, 8:30, 8:25)

Total mileage: 13 miles

Taking a Brrreak (11/5/17 to 11/11/17 Training Log)

With the arrival of consistent sub-freezing temperatures and the first snow flurries of the season, this week posed a particular set of challenges. Despite my zeal for returning to training, the fact that I’m still not a full month out from my last marathon was readily apparent this week as the recurrent tendinitis in my right adductor flared back.

The goal I set during last week’s training log— to maintain a weekly mileage of 30– now seems overly ambitious.

I pared down to just 15 miles this week and devoted more time to stretching and core work. I plan to stay at this mileage for the remainder of the month and then consider slowly increasing my load.

Sunday | November 5th 

REST

Monday | November 6th | Ann Arbor, MI

6 miles on stationary bike

Core Workout:
Tabata, Russian twists with 35-pound plate and leg raises in Captain’s Chair with 7.5-pound dumbbell
Abs/Core Workout, Self.com

Tuesday | November 7th | Ann Arbor, MI

4 miles, average pace: 7:45 (7:10, 7:55, 7:33, 8:18)

Wednesday | November 8th | Ann Arbor, MI

3 miles, average pace: 8:09 (8:03, 8:07, 8:12)

Thursday | November 9th | Ann Arbor, MI

Core Workout:
Tabata, Russian twists with 35-pound plate and leg raises in Captain’s Chair with 7.5-pound dumbbell
Abs/Core Workout, Self.com

Friday | November 10th 

REST

Saturday | November 11th | Ann Arbor, MI

7.6 miles, 8:01 average pace (7:55, 8:09, 7:39, 8:03, 7:46, 8:18, 7:56)

Total mileage: 14.6 miles

Spooky&Speedy (10/29/17 to 11/4/17 Training Log)

This week brought a return to a formal training plan, the first sub-freezing temperatures of the season, and a frighteningly fast track workout. I also signed up for the Wisconsin Marathon, slated to be held on May 5th, 2018. That’s nearly 27 weeks away, providing ample time to start and maintain a new training regimen.

I’ll be following a plan outlined in Jack Daniels’ Running Formula, which I followed errantly this summer while preparing for the Columbus Marathon. The plan calls for two quality training sessions per week, which range from twelve to sixteen miles in overall distance, and a weekly mileage around 40 to 50 miles.

Each training session is divided into blocks to be run at a specific pace. My first quality workout this week, for instance, was a non-stop track workout of two miles E (easy, a conversational pace), three miles M (marathon goal pace), one mile T (lactate threshold, just slower than a sprint), and one mile E. (Daniels uses a runner’s past race performance to determine the appropriate E, M, and T paces.)

Other sessions include additional lactate threshold training as well as breaks in-between blocks. Runs for the rest of the week are performed at an E pace, as frequently and for as long as necessary to reach the mileage goal for the week.

I will be modifying the regimen for the next month by halving the distance of each quality session (e.g. running seven miles instead of fourteen) and limiting my weekly total to thirty miles.Read More »