17 January 2015
Today was down right hot; it was 68°F, when I left home for today’s training session. The forecast high temperature for today was 70°F. Early this morning, I was hesitant to run today…after all, today’s scheduled Long Run is 16 miles, plus a one mile WU; I felt okay (except for a headache); but, with the issues of this Training Week 9 and Training Week 8, I wasn’t sure how the additional mileage would affect me. I shrugged off those nagging thoughts to began today’s Long Run; and, after a one mile WU, I approached the steep grade on Summit Drive.
Endurance Running – Week 9 of 13 Weeks, Day 3 of 4 Days
I felt as though I never really recovered from the Summit Drive steep grade, today; but, I continued running, nonetheless. At Mile 6 of today’s session, I stopped running to take a one minute break, to drink some water, and to walk briefly–I planed to do the same again at Mile 12. However, about Mile 7.5, my left achilles felt like it was giving way; but, I recovered. However, right at Mile 8.0 of Training Run, it happened again; so, I terminated the run and walked back home. I’d rather terminate a training session than to risk injury just to complete it. [Those Training Run mile markers do include the 1 mi WU.]
Near the end of Thursday’s posting (15 Jan 2015), I posed a question to myself: “What changed from Training Week 7 and this week, Training Week 9?”
Firstly, in Training Week 7, a holiday week, my training schedule was rearranged and the Long Run mileage was increased by nearly two miles, just six days after the previous Long Run. Secondly, in Training Week 7, only one day of rest separated my Long Run and a shorter, but a more intense run (pace was significantly faster). Thirdly, the next week’s first run was scheduled with only one rest day between those runs.
After that, in Training Week 8, my average HR began to increase (unless I slowed my pace). Furthermore (with the exception of this Training Week 9 after omitting the first short run of the week), I was not able to run faster paces than I was running in Training Weeks 8 and 9 and my legs were tired and sluggish. I believe that both increasing average training HR and tired legs are signs of over training, or lack of recovery between training sessions; either of those can lead to injuries. [Also, I, daily, record my resting HR; and, for the past two weeks, my resting HR has been elevated: another sign of over-training, or lack of recovery between training sessions.]
At this point in my Base Building Training, I can either drop back to repeat Training Week 7 and move forward from there or add additional recovery days to the training schedule; i.e., change from a 7-day micro-cycle to a 12-day micro-cycle. I’m hesitant changing to a longer micro-cycle and I really like the 7-day cycle; but, an extended micro-cycle may well be the better option, allowing me to add body-weight, strength training to my program. An even better option might be to drop back to Training Week 7 (moving forward from there), to change to a longer micro-cycle, and to add body-wight, strength training. Decisions…decisions…and, all I want is to continue running (and, I’d really like to run another marathon either this year or next year).
Happy Running!!!