Week ending February 5
Overview: A good week overall. Extending the time on feet. First time doing six hour run since mid-November. I was unexpectedly "out of it" the next morning (little lightheaded, nauseous) so had to cancel the planned Sat. run and B2B plan. Also did my first two a day in this training cycle, and my first speedwork session since the hamstring injury. So all in all can't complain!
Runs: 5 (4 days)
Total running time: About 10 hours.
Speed session (Mike Keohane coach): 10 X quarter on E. Park Drive from 90th St. Did in controlled fashion, descending from 2:02 down to about 1:43. Minute rests. Stayed within myself. Felt a little hamstring "noise" last couple reps, and made sure not to test out a faster "gear" I knew was lurking in there. Smart transition back into speed! Hadn't done organized speed since early November.
Long run: 23.2 single track miles in 6:05 counting all stoppage time (Friday). Solo run in Palisades Interstate Park (NY/NJ border along Hudson River) from Police Station/Park HQ. Northern loop/out and back, reload at car, then southerly loop/out and back. Beautiful day, no clouds, high in mid-40s. Climbs: 2 X Huyler Landing at 460' per, 1 X Forest View at 520', 2 X Closter Dock at 460 per, 1 X Shore Trail up from Peanut Falls to State Line at 500'-ish. Maybe 3,000-3,500' of total climb for day? Did the (tougher) first 12 in exactly 3 hours, so slowed down in second half, with overall average of 15:45 pace. Felt pace lagging around 3:30 mark and then again the last half hour, but still managed to thrown in 13s to 14s on the more runable miles in second half. Very encouraging day!
Yoga/stretching: One Vinyasa class. Stretched 4 days. Need to make sure I stretch after long runs and on weekend.
Strength: One Iron Strength/full body, one upper body/core. Didn't get in a leg-specific session--pressed for time and knees a little sore after run Sunday. Need to get back to full complement of three strength workouts next week.
Cross-training: One easy half hour swim.
Weight: 158/159. Too high. Stubbornly high. Watch the post-long-run eating binges! Gotta watch the snacks and desserts.
Moving forward: Massanutten is 3 months and a week away! Entered Cascade Crest lottery this week, drawing Feb. 11th. Plan for this week is speed class (hills), at least two hours Friday, and then the 15-20 miles of the Hike-a-Thong at Sterling Forest on Saturday, complete with heavy pack. Then cut back a little early next week in prep for MMT Training Run on Feb. 18th. Tired over the weekend and today , but body is starting to make the adjustments to the increased workload, and legs per se aren't really beat up. Read up today on Udo's oil as a recovery aid, and picked up a small bottle at health food store today to start trying out as an experiment.