Sunday, August 29, 2010

Recovery

This last week was tough. I felt pretty strong coming off of Drake Well - but it's a week later and I haven't been able to shake some muscle soreness in my hamstrings and gluts. When I was training for Boston I had some plantar issues earlier in my training that forced me to focus on recovery - this time around my training has been going pretty smoothly. Unfortunately that's allowed me to not engage in activities that I should have - such as ice baths, massage, yoga, and leg elevation.

The lack of massage and yoga are mostly because I haven't found a good place for either of these near Winchester yet. Most likely I'll make a trip out to my trusted massage professional in Baltimore to get the kinks worked out before my half marathon in Philly.

I ended up cutting some mileage this week due to my soreness - I even ditched the marathon pace effort I had scheduled for Saturday. This next week will be interesting to see if I can actually get back to 115 miles for the week. In the last 18 weeks I've run a total of 1,578 miles - exactly 200 more than what I ran in the first 18 weeks of training for Boston in 2009. So a lot of the work is behind me - the next two weeks I still need to push things when my body allows - but at this point I'd rather be overly cautious than injured.

Last Week
Monday: 6.5 miles
Tuesday: 10.5 miles
Wednesday: 13.5 miles 3X2 mi @ T pace 2 min rest 1 mi T pace
Thursday: 14 miles
Friday: 7 miles
Saturday: 7.5 miles
Sunday: 17 miles
Total: 76 miles

Next Week
Monday morning: 4 miles
Monday evening:10.5 miles
Tuesday morning: 6.5 miles
Tuesday: 16 miles 2X(3 mi easy 4 mi tempo)
Wednesday: 14 miles
Thursday: 11.5 miles
Friday: 22 miles
Saturday: 13 miles
Sunday morning: 6 miles
Sunday evening: 11.5 miles
Total: 115 miles

3 comments:

whattherun.com said...

I've been following your training for a while. Thanks for blogging about it. Is there any physiological benefit of doing two runs in a day?

Ben said...

thanks. I find that running the morning of a hard workout helps to loosen me up. I also use the two-a-days to increase volume without having to run too many runs over 90 minutes.

natalie said...

Thanks for sharing this, you really inspired me with this. More power! And good luck to your future runs!
~ marmot ski ~