Monday, February 17th:
8:35am/10:00am, 20-24 degrees, 45%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
4mi (33:14) (8:08/mi) - 2mi warmup (16:11), 2mi cooldown (17:03)
9:00am, 20-24 degrees, 45%, 10mph. Monroe Ave. Adidas Adios Boost.
8mi workout (52:08) - some strides before and a light jog afterward. Goal of 25x.25mi (~85/avg) w/~:30 recovery jogs.
Actual splits: 83.3 82.8 85.8 86.6 88.2 85.4 86.9 86.3 87.7 85.9 85.7 84.3 86.6 84.8 86.6
85.6 86.4 83.2 84.5 82.9 85.7 85.4 84.1 82.1 78.9
Actual recoveries: 34.4 30.0 31.2 28.5 31.4 32.4 35.3 31.3 30.6 30.2 29.4 32.2 30.2 34.4 32.3
33.1 30.8 34.3 33.6 35.0 32.7 35.1 32.1 30.3 31.3
Average splits: 85.03
Average recoveries: 32.08
Without a doubt the hardest workout of this cycle. Mentally tough, physically tough, weather was no picnic, left calf started cramping halfway through...and it was solo. Back and forth on a .25mi stretch of clear road on Monroe Ave. Had a tailwind and crosswind on the "odds", and a headwind and crosswind on the "evens." About halfway through, when my left calf started cramping and I wasn't really hitting my splits, I really considered throwing in the towel. But I kept breaking up the workout into sets of 5 in my mind, and told myself I had just 3 more to go, 2 more to go, 1 more to go, before resetting at the next set of five. I then ran the 20th rep fairly hard thinking I would stop at 20, but when I hit a good time on that one and wasn't completely dead, I figured what the hell, I came this far - might as well finish the thing. Really pushed the effort on the last two and was surprised what I still had in the tank. I can't believe I completed the entire workout and averaged right about my goal (85 seconds per quarter), taking just an extra two seconds per recovery to do it.
My calf was pretty sore afterward, so I did a good bit of stretching, soaked in a nice hot bath for awhile, and then applied an Icy/Hot patch on it afterward. Needless to say, the next couple days will be SUPER easy with a planned day off on Wednesday. There is great relief that I shouldn't see a tougher workout this cycle - because that one was a monster. :)
2:35pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
2mi shakeout (17:03) (8:32/mi)
Very easy recovery jog to help loosen up the left calf. Progressed from 6.7-7.4mph increasing 0.1mph every .25mi. Stretching afterward.
Tuesday, February 18th:
7:15pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
5mi (40:37) (8:07/mi)- (8:25 06 06 00 00)
Felt expectedly flat after yesterday. Progressed from 7.0-7.3mph for 1st mile, and then 7.4mph for 2 and 3, and 7.5mph for 4 and 5. Totally ready for my day of rest tomorrow. In fact, I will go ahead and log it now so I can't change my mind, haha.
Wednesday, February 19th:
Rest.
Thursday, February 20th:
6:25pm/7:20pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
3mi (24:43) (8:14/mi) - 2mi warmup, 1mi cooldown
6:50pm, Treadmill, 0.5% incline. Adidas Adios Boost.
4mi (27:44) - broken workout - 2x.5mi (2:44 46) w/.25mi jogs, 5x.25mi (88, 87, 87, 86, 85) w/.25mi jogs
A couple lessons to take away from tonight: 1) you can't exactly translate 5k "pace" to the treadmill, 2) it's okay to modify a workout on the fly when you just feel flat and start WAY too fast, 3) you can't win them all. I was attempting to do a standard 5K interval workout - 6x.5mi at 5K pace (5:25-:30) w/.25mi recovery jogs. I knew after the first one that it felt way too fast, but I somehow fought through the second one out of spite. From there I just switched it up to 5K "effort" for 5 more quarters to get in some type of quality. It's funny how I could barely manage the same pace I kept up for 25 quarters(!) on Monday with just :32 recovery. Probably a good sign that I wasn't ready for another fast workout, even after two recovery days. I'll chalk this one up to fatigue, being too aggressive, and being overly optimistic of my treadmill capabilities. From now on, I'll just run comparable "effort" for faster stuff on the treadmill and stick to tempos and easy runs for more targeted paces.
Friday, February 21st:
5:10am, 39 degrees, 95%, 0-5mph. Maple Ave out-and-back. New Balance 1260v2.
7mi (55:25) (7:55/mi)
My left achilles/soleus started bothering me around 2.5mi in. Stopped twice to stretch it along the way. Manageable, not terrible pain by any means, but probably a good sign to lay off the really fast stuff for awhile. I used a cold compression wrap and lacrosse ball after the run. I may ditch the moderate long run planned for this weekend depending on how I feel and switch the schedule up to rest days or easy days over the next few days. Might try an easy shakeout later today to see if that helps.
Saturday, February 22nd:
Rest. The achilles was pretty sore the rest of yesterday, so I scheduled a massage for today to see if that helps it clear up. Plan on resting until it feels 100% again. No more crazy fast workouts on the treadmill for me! :)
Sunday, February 23rd:
Rest. The massage session went well yesterday. It turns out I had quite a few tight areas, including the outer lower quad and lower hamstring, which were the likely origins for the seizing I started to feel in my achilles. Holli also found a nice bubble starting to form at the base of my achilles, so I am glad I got in to see her early. Despite feeling some pretty instant relief, I probably won't run again until Friday - just to be sure I allow the achilles proper amount of time to heal so I can still get in a good 8 week block before Broad Street.
Weekly Total: 33 miles
You know what they say about 20/20 hindsight. I can't change what's done now, just focus on recovering and then being smart once I am healed. Despite this week's hiccup, I still feel like I am playing with house money, having already run an unexpected 5K PR this season and still plenty of time to recover and run another PR at Broad Street.
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