Last week was another solid week of training for Wineglass. Through Saturday, I had run 61 miles over 6 days with intentions of 5 recovery miles on Sunday – which would have made it my highest mileage week this cycle (66). But I woke up Sunday and my left foot was hurting. The pain was on the top part of my foot – towards the middle to outside part. It didn’t hurt to the touch nor was it swollen. But there was this sharp pain that came and went throughout the day.
My plan was to just let it be for a couple of hours and then try my run, but the pain had not subsided by 11am, so it became an unplanned rest day and panic started to set in.
I don’t run through pain. On a day-to-day basis, nothing hurts when I run – nor before or after. So anytime there is even a small amount of pain or even something that just feels “off”, I don’t run. It’s just not worth it to me.
I woke up Monday and the pain was still there – not nearly as strong, but enough where I felt it was not smart to force an easy-paced run. Coach recommended that I start some contrast therapy – ice, warm water, ice – and so that’s what I did. Thankfully, there was no pain for the rest of the day nor Tuesday morning when I woke up to run – so I ran…pain free! Hoping (fingers crossed) that it was just a cranky tendon (as Coach called it).
Here’s how the rest of the week looked:
Planned: 11 miles @ steady state
Actual: 11 miles @ 7:26 average
My mom and sister had taken one of our cars back home with them Sunday evening after celebrating my sister’s bachelorette weekend in Atlantic City, so I combined getting the car back with my 11 mile run. The first 9 miles were smooth sailing, but the last two were painful. It’s been a humid mess lately and between the lack of water or fuel and my legs still being tired from the previous week’s training, the last few miles were tough. But hung on and got the 11 miles in.
Splits: 7:29, 7:28, 7:25, 7:23, 7:26, 7:21, 7:25, 7:24, 7:23, 7:26, 7:25
Planned: 3 miles easy, 4.5 @ LT tempo, 2.5 cooldown
Actual: 10 miles @ 7:32 pace with 4.5 @ 6:51
You can read about this workout here.
Planned: 19 miles @ moderate pace (7:45-8:15)
Actual: 19 miles @ 7:39 pace
I woke up @ 5am on Saturday and a little bit of heaven greeted me when I opened our back door – it was a COOL breeze! The humidity had dropped and it actually felt chilly outside (it was still 72 degrees, but 55% humidity as opposed to 85%+ made a huge difference!). After months of sticky, hot, humid runs, a long run with lower humidity felt like a gift!
I never have a route planned for long runs. I kind of love the spontaneity of choosing my route as I go along – if I’m feeling good, I usually target extra hills; if I’m feeling a bit tired and think I’ll need extra water or fuel, I stay closer to my home and do shorter laps. It gives me the freedom and flexibility to adjust based on how the run has gone.
I had the crazy thought of trying two longer loops to the north of my home. It’s 4 miles out and 4 miles back and includes a lot of climbing. I usually save this loop for the last 8 miles of my run (*if* I include it) – so that it could simulate hills in the later miles of a race (I did this a lot over the winter when I was training for Boston). But I’ve never had the guts or desire to try two passes.
I did the first 8 miles and felt great. Settled into a comfortable, steady rhythm and was enjoying the quiet morning with cool breeze. I did another 3 miles and made a quick pit-stop by my home for water (about 6-8 oz) and a gel. And decided it was time to add that second loop.
The elevation chart doesn’t make the hills look to be daunting, but I guarantee any local runner knows these hills and feels the same way about them that I do – there are three in a row when you are running south – each one tougher than the next with very little recovery in between (all 3 are within a mile of each other).
This was a solid long run for me. Strong, fast pace with over 1,000 feet of climbing. I ran this one mostly blind as I’ve been doing for almost all of my long runs – I can only view heart rate data and the mile splits – so it forces me to focus more on effort than pace.
Splits: 8:10, 7:49, 7:43, 7:50, 7:41, 7:51, 7:43, 7:48, 7:45, 7:33, 7:43, 7:38, 7:34, 7:33, 7:25, 7:26, 7:28, 7:20, 7:18
Tuesday, Thursday, Friday
Planned: 7-8 miles
Actual: 8, 8, 5 miles
Easy/recovery miles on the remaining days. Cut Friday’s run short because I had to get ready for a job interview =)