A Bit Sore Now
I decided to get out early for my run on Friday. Too bad I didn't verify exactly what the workout was supposed to be. For some reason I had it in my head that I was to do 11 miles. And that's what I did (along the Charles River out to the Longfellow bridge and back along the other side). But when I went to log the run, I saw that the plan called for 12 miles. (Doh!) No problem, I'll just add another mile onto Sunday's 17 miler and make it an 18-miler. Anyway I averaged right around 9:00 per mile for the 11 miles.
Saturday was a 5 mile recovery run. Twice around Fresh Pond. I was a little stiff but it felt good. A little bit slower (9:12 per mile). The question that comes to my mind is, "Am I running too hard on my recovery days?" I need to be conscious of taking it very easy on those recovery runs (especially now as the marathon is just about a month away).
Sunday morning is a key workout in my plan (way to go -- adding another mile onto it). Plan calls for a 3-mile warmup followed by 14 miles at marathon pace (then I add another mile onto the end for a total of 18). Kind of like a long slower tempo run. This workout gives you experience running for a significant period of time at your marathon pace, but doesn't really wipe you out (like a real marathon).
I run the warm-up at about a 9:30 pace, then somewhat evenly run 14 miles at 8:53. Yeah, it's a little slower than I would have liked, but I was running into a head wind whenever I was running inbound along the Charles. On the plus side, I do have confidence I can at least hold that pace for an entire marathon (which will get me under 4 hours). Also, I think I've got my hydration/nutrition/electrolyte issues under control. I took in about 16oz of fluid, 200 calories, and electrolyte supplements every hour. I still have another 17-miler and a 20-miler to go before I start tapering so that will give me some more practice with those elements.
Total mileage for the week: 51
Now today (Monday) I am a bit sore. A little more speed in a long run really makes a difference -- takes a bit more out of you. Since my hamstrings are also feeling quite tight, I've scheduled some massage therapy for tomorrow. I don't do it very often (can't afford to), but I know when I need it.
C-Ya
Saturday was a 5 mile recovery run. Twice around Fresh Pond. I was a little stiff but it felt good. A little bit slower (9:12 per mile). The question that comes to my mind is, "Am I running too hard on my recovery days?" I need to be conscious of taking it very easy on those recovery runs (especially now as the marathon is just about a month away).
Sunday morning is a key workout in my plan (way to go -- adding another mile onto it). Plan calls for a 3-mile warmup followed by 14 miles at marathon pace (then I add another mile onto the end for a total of 18). Kind of like a long slower tempo run. This workout gives you experience running for a significant period of time at your marathon pace, but doesn't really wipe you out (like a real marathon).
I run the warm-up at about a 9:30 pace, then somewhat evenly run 14 miles at 8:53. Yeah, it's a little slower than I would have liked, but I was running into a head wind whenever I was running inbound along the Charles. On the plus side, I do have confidence I can at least hold that pace for an entire marathon (which will get me under 4 hours). Also, I think I've got my hydration/nutrition/electrolyte issues under control. I took in about 16oz of fluid, 200 calories, and electrolyte supplements every hour. I still have another 17-miler and a 20-miler to go before I start tapering so that will give me some more practice with those elements.
Total mileage for the week: 51
Now today (Monday) I am a bit sore. A little more speed in a long run really makes a difference -- takes a bit more out of you. Since my hamstrings are also feeling quite tight, I've scheduled some massage therapy for tomorrow. I don't do it very often (can't afford to), but I know when I need it.
C-Ya
posted by Kurt in Boston at 4:50 PM
2 Comments:
Hope the massage helps!
It is so hard to take it easy on recovery days!
Sounds like if you do you workouts at the right pace and get in a good taper you will be more than ready for this marathon!
So exciting!
51 miles! Nice!
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