Rather than write a weekly report on marathon training, I have decided to keep going with writing posts about training – but call them “Winter Running Reports” rather than “marathon training week#”. I’m also probably only going to post a report every few weeks, depending on what I’ve been up to.
Old Picture – I MISS MY SHORTS
Last week I did manage to do *something* every single day but Saturday. Unless you count walking with a toddler along the people-filled streets of Orleans because a certain someone cannot sit still for 2 seconds to watch a Christmas Parade….
Anyways, back to Training!
Sunday: 4K Run in 24:00
I mentioned this run the other day, but it wasn’t the best run. I started off way too fast, running my first KM in 5:37. That doesn’t sound fast, but when you have been running most training runs in 6:30-7:40 range, it seems awfully fast. I felt very tired and very pukey during that run. Too fast, too soon. No surprise that I felt my IT band during that run as well. Really, I should know better by now!
Monday/Tuesday: At Home
The next couple of nights, I spent a good deal of time doing many of the glutes/hips strength exercises that I should be doing every day. They are very common hip and glute strength exercises, including glute bridges, leg lefts and clam shells. I also add in some push-ups, sit ups and planks for good measure, as I also have to work on my core. All of this will help me become stronger, which in turn will help overcome my running posture issues.
Wednesday: 5K run in 39:30
This was my first sub-30:00 5K since the Yorkville Run. But the difference between Sunday’s run and this one was huge. I ran at roughly the same pace but started off slowly and surprise, surprise – I negative split each KM. My splits were:
That included two stops at the traffic lights – the same lights I stopped at on Sunday. I used a metronome app on my phone and listened to the beeping for the entire run. It seemed to help. I set the cadence beeping noise for 160. I am slowly going to be building that number up as the weeks go by. Another thing to work on!
Thursday: Mini-Track workout
That is right, I went on the track! You may or may not have noticed that there have been zero track workouts since May detailed on the blog. That is because there haven’t been any! The track is where the stress fracture started, and therefore I did not go on the track at all during marathon training. It was suggested that I wait until week 10 or so to go back on the track, but by then it was hard enough to just get my long and steady runs in. Plus, I doubt very much any speed workouts would have been beneficial to my goal plan. I only went on the track once, right when I started running again. I only used the track to warm-up, then I did all my drills on this 80m mondo strip that overlooks the main track.
So on Thursday, we had a mini-track session with our head coach where he put us through many of the warm-up drills that we do with the group. I have done a number of them before, and was trained in many of the drills in last year’s coach training (my head coach was the instructor then too). BUT, it is always a good idea to keep up learning. Ideally, if I know how the drills are supposed to be done and how those drills feel, it makes it easier for me to explain corrections to more inexperienced athletes. So, we did all those drills and were very much corrected on how we did those drills. We also did a few warm-up laps, 3x30m accels and then 3x100m runs before the team got there. It was fun!
Friday/Sunday: At Home – I took Saturday off!
Same idea as Monday/Tuesday. Gotta keep up with those strength workouts!
I really hope I keep up with these workouts. I think it will help tremendously if I can still run 2-3x a week during the winter. I am starting to build up the distance again and ideally want to start long runs again this week. I am hoping to use the school’s treadmill as well on colder days. I did sign up for one more race for 2014 – The Resolution Run! I will be running the race in Port Credit, like I did a couple of years ago. No goals for the race since it is a fun one – the race isn’t chip-timed or anything. I am just running the 5K. I think that I will be sticking with my ‘go out slower’ approach for the 5K race though and see what happens. I typically go out fast, then slow down, then go fast at the end. Maybe for the first time even in a 5K, I should switch up the routine?