Making a Few Adjustments

So now that things seem to be on track, I need to make a couple adjustments to the program.

Training Volume: This past week has reminded me just how tough consistent 40 plus mile weeks are for me. My right knee is starting to flare, my body is sore, and I have been in a constant state of fatigue. Since I have no marathon in the foreseeable future, I am thinking about cutting back *just* a tad so I don’t run the risk of injury in the coming weeks. My thought is to try to maintain a steady 40 miles per week with long runs in the 14 to 16 mile range. AND to take an extra rest day every week. I *really* *really* want to get to the point where a 16 miler is not a problem. Once I’m there, then running a 20 miler (or even further) will be that much easier.

Calorie Expenditure: So, I’m sitting here two weeks after starting the pain called calorie tracking. I’m at the same weight I was last week. And that is after gaining a couple of pounds last week. That can only mean two things – my intake is too high and/or my burn is too low. And, since I can’t physically put more hours into my workout day (there just aren’t any left), that means I’m just going to have to throttle down the intake.

Soooooo…. Here’s the plan for this week:

• Monday: Off the erg and extra rest day
• Tuesday: HIlls with Cal Coast in Shady Canyon. 6 miles or so.
• Wednesday: Four easy miles. Resistance workout consisting of 1 sets each of single leg squat, oblique bridge, lying draw in, quadruped, split squat jump and 2 sets each of box lunge, stability ball leg curl, forearms to palm bridge, dead bug.
• Thursday: 8 miles on the trails of Laguna Coast
• Friday: Rest
• Saturday: 17 miles long run.
• Sunday: 8 miles easy. Resistance workout consisting of 1 sets each of single leg squat, oblique bridge, lying draw in, quadruped, split squat jump and 2 sets each of box lunge, stability ball leg curl, forearms to palm bridge, dead bug.
• Total: 43 miles

Also, I am dropping my BMR calorie allowance from 2012 to 1762 – as defined by my calorie tracking program, LoseIt!, on my iPhone. Time to get the show on the road!

Beeyootiful!

The clock struck the first day of summer, and the weather Gods replied with one of the most beautiful mornings in quite a while. Day before yesterday was dull, drab and drizzly (I was able to literally wring water from my clothes when I wrapped up my run). Yesterday though was absolutely beautiful. Gorgeous. It's tough to find words to describe the weather.

I got out about 8:30. It was 68 degrees. Breezy but not windy. Sunny. No humidity. Puffy white clouds in the sky. I headed to Crystal Cove for what was going to turn out being an epic Father's Day run:

My five mile recovery run wrapped my step back week. Final mileage: 32.5. Big fail though was that I never made it onto the ergometer or to the gym....

So, I'm now back to my mileage ramp. On the schedule for this week:

• Monday: Rest day. Will probably hit the erg today. I'm feeling rested after last week.
• Tuesday: 9 miles - first 5 GA, last 4 at Half Marathon Pace
• Wednesday: 5 mile recovery. Hi the gym for some stretching and core work.
• Thursday: 9 miles GA
• Friday: Rest day.
• Saturday: 15 mile long run
• Sunday: 5 mile recovery run. Hit the gym for some stretching at a minimum.
• Total for week: 43 miles

And, now that I've made up my mind on doing the marathon, I laid out the rest of my training plan yesterday. I'm doing the Pfitz 24/55 plan (24 weeks, peaks at 55 miles per week). I had to whack 3 weeks off the endurance phase, so it's really the Pfitz 21/55. Now I understand how these things can be so daunting. Sixteen more weeks and 750 training miles to go. That doesn't include the 225 already under my feet. Deep breath. Deep breath. The journey has begun!

Week 8 - It's a Wrap!

I wrapped up the 8th week of this 12 week training cycle with an easy 4 mile recovery run yesterday. That means that I have about 3 more weeks of some tough (for me) training. But, I'm pretty satisfied with where I am. I'm running about 35 miles a week and spending a couple days a week in the gym. I've dropped 7 pounds in the last eight weeks. I'm feeling stronger and fitter that when I started. But, I have a bunch of little sore spots and tweaks. The one that concerns me the most right now is a tender IT band. I'm hoping that breaking out the new shoes last Saturday helps.

Speaking of shoes - I did break out some new Asics on Saturday. I think I may have finally found a shoe that fits well and gets decent wear. I had been a big Asics Gel Kayano fan. They fit me feet like gloves and were the *most* comfortable shoe ever. The problem was I was getting about 225 to 250 miles out of a pair. At $140 a pop, that expense quickly became the driving cost of this little hobby of mine. A few months back, I went to a new shoe store - Runner's High in Irvine. The owner put me into a pair of Asics GT2140s. They don't have that glove like feel the Kayanos had, but they are more than adequate. I just retired my first pair of GT 2140's with 400 miles on them!. I actually wore through the soles in a couple spots! Quite a difference from the 225 I got in my last pair of Kayanos. Also - the best part is cost. I purchased this new pair from REI. Using a 20% member discount coupon recently emailed to me, along with my dividend from last year, this new pair cost only $63! Less than half the cost of the Kayanos! And - no shipping cost since I picked up in the local store! Woo hoo!

Back to the business at hand. On tap this week - very similar to last week:

Monday - 4 mile easy run, gym for stretching and core work
Tuesday - Intervals. About 6 miles in total.
Wednesday - 4 mile recovery run, gym for stretching and core work
Thursday - 45 min tempo run - about 5 miles
Friday - Scheduled rest day (yea!)
Saturday - 12 mile long run
Sunday - 4 mile at HM pace

That would put me at 35 miles. Same as this past week. Really the only change is the 4 mile HMP run on Sunday. I'm hoping my groins won't be sore like they were yesterday! We'll find out then!