When I found out the route for today's run early in the week, I was pretty happy. First of all, I was relieved that it wasn't as loaded with hills as last week's run. And, I know that I have previously had a good, confidence building 20-miler on this route, so I was hopeful.
Late yesterday afternoon, Angela asked if I was up for starting at 4:30am today. I didn't really hesitate when I replied yes. Anybody that knows me well knows that I am NOT a morning person under any circumstances, so I really think my early Saturday morning runs reflect the commitment I have to training right now.
Bobby drove up to Rogue just as Angela and I were about to head out on our own. The building wasn't open yet, as most sane (and fast) folks wouldn't be starting until 30-60 minutes later. Thankfully, I was able to pull up the route on my phone, so we were able to use that to navigate our way, although it took some extra time to stop and look up the directions when we needed to. The route was also much different than I remembered it to be, but generally was gradual uphill on the way out and downhill on the way back. Angela commented that my pace seemed faster today, not only on the downhill but also the uphill.
Since we started so early, I knew we wouldn't hit a water stop for quite awhile into the run. So, I opted to run with my Camelbak this morning in order to minimize any stress about not having enough water. As it turns out, not having enough water might actually be a blessing for me because I continued my pattern of overdrinking, which led to a sloshy tummy for the second half of the run. Angela had tummy issues as well, so we had to stop and walk some in the last hour until we found a bathroom.
My hydration issues are the main problem that I am consistently having on my long runs in this warm weather. For the most part my legs and cardio feel fine. So, the first thing that I did when I got home after the run was to email Meredith to work out a hydration/nutrition plan for summer training and race day. I should have done this a long time ago!
I hopped into the ice bath at Rogue after the run, and it felt amazing! Will definitely continue to do that when possible. Overall, no fatigue or soreness after the run.
Sunday, August 24: 4 miles (treadmill)
I usually only do an easy 3-mile recovery run on Sunday, but I felt good (must have been the ice bath yesterday!) so I went ahead and ran 4. Could have done more, too.
Race Day is 9 weeks from today!
Monday, August 25: 6 miles (treadmill)
Recovery week starts today! Woohoo!
Similar to yesterday, I originally planned to do 5 miles, but I felt good so I kept going for 6 (which was still within the prescribed range for today).
Tuesday, August 26: OFF
Wednesday, August 27: 3 (-ish) miles (road)
I met with Meredith this afternoon to work out a strategy for hydration/nutrition for the rest of summer training and race day. Upon hearing about my challenges, she felt that I haven't really acclimated to the heat yet, and that more often than not, when I am downing a bunch of fluid, it is more about me being hot and trying to cool myself down than truly being thirsty (because I am clearly drinking enough). And, I definitely need to match up my salt intake with my fluid intake. So, bottom line is drink less and take more salt. I'm oversimplifying a bit, but you get the point.
We started tonight's workout with the Sole Survivors from Coach Bobby's house instead of Rogue. We did a warm-up of 1.25 miles over to a nearby hill in his neighborhood (that we actually ran up to get to our workout location last week). Then, we did hill repeats at about 75% effort. I'm not sure exactly how long the hill was, but my "hard" effort only lasted about a minute or less so it was very reasonable. Walk down the hill and repeat (somewhere between 6-8 times, I think?). Then, we reversed our route back to Bobby's house for the cool down.
Then, we really got to cool down with Amy's Ice Cream, which Bobby had catered for us at his house. What an amazing coach!
Easy 5 mile run at the gym.
Friday, August 29: OFF
I had a massage with Ann today - not only for recovery from the past couple weeks of hard training, but also in preparation for the half marathon that we are running on Sunday. It's going to be 4,000 feet of climbing, so she paid special attention to working on my range of motion for my ankle to make sure it's up for the incline of the route. Other than that, no particular issues today - still doing great!
Week 17 Total: 38 miles
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