Winter Base Training, Week 1

Monday, November 28th:

1:15 pm, 70 degrees, 50%, 0-15mph.  Dicks-Toys R Us-Walmart.  Nike Pegasus 28.

5m easy (BOF) - 7:51 average.

So I haven't run a step in the week since the marathon.  I have been eating non-stop.  My scale tells me I have put on 7 lbs in 7 days - although it feels more like 15.  But the aches and pains are all gone, the weather is beautiful, and I have a new pair of running shoes calling my name.  I had to run some errands at various stores and figured, "Why not just RUN my errands at the stores?"

The pace felt incredibly slow, but it was fun to be back out on the road.  I was honestly very surprised I averaged under 8:00/mi pace, because I sure felt like I was running about 8:30-45/mi.  I guess that's a testament to my aerobic fitness after completing 2 marathons in 5 weeks.  Good news, though, is no soreness or aches afterward.  Everything felt great.

My plan over the next 6+ weeks is to build my mileage back up to the 60+ mile/week range before tackling faster stuff.  Plenty of time to let my body recover properly and gradually build up speed again.  My next scheduled races will be a 5K and a half-marathon in late March, but they will be more preparatory races than target races.  Right now, I am targeting a fast 10 miler in May (Broad Street), an 8K in June (Scott Coffee), a 5K in July (Firecracker), and a half-marathon in September (Distance Run). Today, 5 miles at 7:51/mi was a solid enough effort. :)

Tuesday, November 29th:

5:40 am, 61 degrees, 90%, 5-10 mph.  Rain.  Neighborhood.  Nike Pegasus 28.

3m rejuvenation pace (BOF) - 8:28 average.

This was the pace I was expecting yesterday.  Aerobically, felt great the entire way - felt like a warm-up jog.  Left heel was a little sore the first 1/2 mile but subsided.  More worrisome was my left knee - a new pain - that was mildly sore the entire run.  I had a lot of soreness in that knee for the first two days after the marathon, but then it completely disappeared -it feels like mild swelling of a ligament.  Will monitor.  Will take more time off if I have to.  Was not really planning on running much this week anyway.

Wednesday, November 30th:

Day off.  It's definitely my left IT Band that is sore/tight.  I did a lot of rolling with the stick to the entire length of my IT Band from knee to hip.  Pretty sore when I went to bed, but I hear that helps flush out toxins and remove scar tissue.  Plan on resting until it feels good enough for another test run.  Also doing some hip and calf strength drills to try to relieve some of the stress to that area.

Thursday, December 1st:

Day off.  IT Band still sore, but I have full range of motion with no pain while walking.  I sense that the strength drills are working and that this won't be a long lay off.  Being extra cautious since I am just starting up again.  I also feel like the short runs earlier in the week really helped shake off the sense of lethargy and rust I was feeling as of Sunday.  I once again feel like a runner who happens to be taking the day off rather than just a slob who is eating too much. :)

Friday, December 2nd:

8:30 pm, 45 degrees, 50%, 5-10mph.  Neighborhood.  Nike Pegasus 28.

3m easy - 7:53 average.

I focused on staying light on my feet, keeping a shorter stride, and diligently working on 180 steps per minute.  I also switched to a bit of a higher arm carriage and more pronounced arm swing half way through the run, which seemed to ease the effort.  IT Band held up, no major discomfort after ward.  Will see how I feel tomorrow.  Glad the little test run today went well - I am happy even with these baby steps as they will eventually lead to more consistent miles.

Saturday, December 3rd:

8:15 am, 35 degrees, 60%, 5-10mph.  Hialeah-CH Blvd-Neighborhood.  Nike Pegasus 28.

4.5m easy (BOF) - 7:36 average.

This morning was absolutely perfect!  Sun shining brightly, crisp cool air to breathe, legs loosening up, arm swing higher and stronger.  I wish I could repeat this feeling every Saturday morning at 8:15 am, when I feel like I can accomplish anything and it is now only 9:00 am.  I don't normally run routes that end in half-miles, but I just might have to make this a regular thing!

Sunday, December 4th:

7:30 am, 33 degrees, 90%, calm.  CH Blvd-Hialeah-Neighborhood.  Nike Pegasus 28.

4.5m easy (BOF) - 7:48 average.

Aerobically felt great, body feels strong, but I am still aware of my left IT Band - felt slightly aggravated after about two miles today.  Not painful like before, but I am still aware of it.  Was planning on running tomorrow and taking off Tuesday - may decide for some more down time if it doesn't improve. 

Weekly Total: 20 miles

A bunch of short easy runs to shake off the rust.  Glad to see my energy and motivation have returned - I really felt like a slob last Sunday after a week of nothing but heavy eating.  I am a little discouraged about the IT Band thing, but it's so early in training that I would rather resolve it now than let it get worse.  Will measure how it feels in the next few days/runs.