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Sean
Saturday, January 26, 2008
Monday, January 14, 2008
2 more weeks down
Wow, I can't believe it's been two weeks since I updated the blog. In those two weeks, I've come to some conclusions and made some adjustments. First of all, I can't run 3 days per week. It's just not enough. Mentally I'm not happy with 4 days without running per week. It doesn't work for me. So I've added a Sunday run to the schedule. Something between 5 and 7 miles per week at a nice conversational pace. A true recovery run. Mentally I needed to run more. I believe that physically I needed to run more too. Running hard three times per week was not agreeing with my legs. I was having a fair amount of ITB and Achilles tenderness. I really think the lack of recovery runs was causing these problems. So I'm altering the FIRST plan but I think it's for the best.
Speed work has been improving since I realized that the goal paces were too aggressive for me especially in the winter. I have increased the goal time by a few seconds per mile and it's still hard but it allows me to run consistent splits.
If you've never done speedwork early on New Year's DAy - give it a try next year. I headed to MGHS around 7AM - didn't see a single car from Twin Hickory to the school. It was cool but not cold and the sun was bright. It was a nice change from the pitch black of 4:45AM. the schedule called for a 20 miler on January 5. I had to get to work, so it was a 5AM start. That Saturday was about 19 degrees at 5AM. I finally warmed up around 5 miles into the run around short pump. I covered Wyndham, Pouncey Tract, Short Pump, Wellesley, Wilde Lake, Bremerton, etc. Thankfully, ran into Hugh Hornsby at 14 miles and he was a huge help for the final 6. Goal pace was 8 minutes per mile and it ended up being 7:58. The only issue was a very sore right toe over the last two miles. Figured it was just a shoe rub and tried to forget about it. The toe hurt most of the day following the run. I decided to not run Sunday morning. By that afternoon the temps were close to 70 and it didn't feel too bad, so I decided to run on it. Got about 6 miles in and the pain wasn' unbearable.
Did some cycling on monday without pain. Speedwork was 6x800 meters. 800 meters is a whole more comfortable than 1200 or 1600. Toe hurt a bit but not a big deal. The rest of the week was uneventful. I have the toe problem narrowed down to a pair of shoes that were nearing their mileage limit. So they have been banished to the garage.
So tomorrow morning is 2 sets of 6x400. This should be fun, I'm expecting temps below 25, hopefully the wind won't be blowing...
I still believe in the FIRST program. Like all training programs, one size rarely fits all. I need to run a bit more. So I'm still following the running schedule, I just substitute a relatively short, easy run for a x-train workout.
Wishing last week's weather would come back....
Hope you're running well...
Speed work has been improving since I realized that the goal paces were too aggressive for me especially in the winter. I have increased the goal time by a few seconds per mile and it's still hard but it allows me to run consistent splits.
If you've never done speedwork early on New Year's DAy - give it a try next year. I headed to MGHS around 7AM - didn't see a single car from Twin Hickory to the school. It was cool but not cold and the sun was bright. It was a nice change from the pitch black of 4:45AM. the schedule called for a 20 miler on January 5. I had to get to work, so it was a 5AM start. That Saturday was about 19 degrees at 5AM. I finally warmed up around 5 miles into the run around short pump. I covered Wyndham, Pouncey Tract, Short Pump, Wellesley, Wilde Lake, Bremerton, etc. Thankfully, ran into Hugh Hornsby at 14 miles and he was a huge help for the final 6. Goal pace was 8 minutes per mile and it ended up being 7:58. The only issue was a very sore right toe over the last two miles. Figured it was just a shoe rub and tried to forget about it. The toe hurt most of the day following the run. I decided to not run Sunday morning. By that afternoon the temps were close to 70 and it didn't feel too bad, so I decided to run on it. Got about 6 miles in and the pain wasn' unbearable.
Did some cycling on monday without pain. Speedwork was 6x800 meters. 800 meters is a whole more comfortable than 1200 or 1600. Toe hurt a bit but not a big deal. The rest of the week was uneventful. I have the toe problem narrowed down to a pair of shoes that were nearing their mileage limit. So they have been banished to the garage.
So tomorrow morning is 2 sets of 6x400. This should be fun, I'm expecting temps below 25, hopefully the wind won't be blowing...
I still believe in the FIRST program. Like all training programs, one size rarely fits all. I need to run a bit more. So I'm still following the running schedule, I just substitute a relatively short, easy run for a x-train workout.
Wishing last week's weather would come back....
Hope you're running well...
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