Speed Phase Week 3

Still feeling sluggish. For some reason my quads and hip flexors were really sore both Saturday and Sunday despite taking a rest day Friday. Not breaking any speed records yet but glad to have a solid track and tempo this week!

Goal for the week:

Total Mileage 55 - 60.

Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 6:00 pace with
full recovery on Friday
Thursday: Tempo run: 5 miles @ 6:35, 1 mile @ 6:25
10 miles @ 7:00
14 miles @ 7:25

Ended up taking Friday off so I moved the strides to Saturdays 14 miler on the towpath. I was in Michigan for a family party Sunday and ended up running another 14 at 7:25 rather than the 10 at 7 so I would have company. Given how my quads felt not sure I could have pushed the pace anyways.

How it went down:

64 Miles
6 runs, 1 rest day
1000 meter swim

I am finding that mentally I want to run more miles already (meaning I find all my friends runs enticing and I feel like I am missing out the days I "only" need an hour run and can't double), but I don't think my body is quite on board with that yet so it is probably good we are still easing back into things. Not really feeling "race ready" right now and I know that needs to change soon. Thinking I need to work on getting more regular massages and perhaps adding back in strength work somewhere to get back to where I was last fall and early this winter.

My left foot is still screaming PF at me in the mornings but loosens up on the run. I am icing and massaging, but I am thinking getting in to have a professional work it out would be good. Anyone else struggle with fitting this in while not interfering with work and the budget? I have tried several therapists since my regular from last year does not have weekend hours and was a little pricey, but so far I haven't been thrilled with what I have found. I think I got spoiled with her, she was perfect. If only she was a bit cheaper and worked Saturdays or Sundays! Anyone want to sponsor weekly massages for me and work those few morning office hours for me? ;)

1 comment:

Kim said...

ugh, i have such difficulty trying to find time to get a massage. usually i go on mondays after work when i know it's a recovery day. way to get those tempos knocked out!