Week 13/17 HM Training - Run #4 19K LSD

It turned out to be an awesome week running-wise after all. :)

After last week's imposed rest due to my calf strain /muscle seizure, I was determined to make sure that my Week #13 went according to schedule (while still be 'smart' about my calf). I cancelled last weekend's long run, kept my Monday as a day of rest as regularly scheduled, and then followed my training plan to the "T" this week.

I also admit that I was not looking forward to my 19 km this week. I was feeling nervous about my calf and hoping that this run would not aggravate it. I recognized that my run was supposed to be slow and easy so I intended to keep it this way for the sake of my leg.

Before Wallace and I headed out, I warmed my calf up with a heated bean bag, as I have done all week. It was feeling fine, but I wasn't going to take any chances.

1-4 km = 7:13, 7:18, 7:18, 7:16

There are no stories to tell from today's run ... which is not necessarily a bad thing. :) The weather was perfect for it - cooler, no rain. By the 2 km mark, I was still feeling a little overwhelmed by the 19 km goal so I worked on adjusting my thinking. Instead of concentrating on the full distance, I broke the runs down into familiar landmarks - "run until you reach Labatt's, run until you reach the short, steep hill, run until you see Wellington St.", etc. I also focused on my music, using it as a distraction by concentrating on each song. It worked for me. :) It was a opportunity to listen to the playlist that I created for my Springbank half marathon that I didn't use too much. :)

5-7 km = 7:01, 7:04

8 km = 6:47 :)

9-13 km = 7:05, 7:09, 7:06, 7:05, 7:05, 7:04

14-15 km = 6:57, 6:57 :)

It was a nice, steady, consistent run. While running my 16th km, I could feel myself starting to tire. It came over me in a wave, and I was actually tempted to stop to walk (that's how strong it was). I had expected this - I usually tire at this point during a long run after a full week of training runs/workouts. As much as I wanted to stop, I wanted to achieve 19 km more. :) My pace felt a little more slower and sluggish at this point, but I told myself not to care, and just to keep going. :)

16-17 km = 7:19, 7:20

I also started thinking abut Niagara Falls and how this was good training for the last few km when feeling tired. Did I have it in me to push myself, in spite of feeling tired, and will myself to the end? As you can see by my last 2 kms, this thinking helped me rally:

18-19 km = 7:08, 7:04

So, yes, by the end of this run, I was so pleased! Pleased with the mileage, pleased that I finished it without stopping, and especially pleased that I didn't encounter any issues with my left calf. My right achilles tendon was feeling a little tender (it's the left one I usually have issues with so this just makes me shake my head), but I'm icing it.

Week #13 is over an done with now, peeps! FOUR more weeks! FOUR more weeks! :)

Week 6/17 HM Training - Run #5 20K PB

As of today, I have accumulated multiple PB's ... :)

PB weekly mileage = 61.7 km (38.3 miles)

PB monthly mileage = 220.3 km (136.9 miles)

I am counting the following because my current training program scheduled me to leap from an LSD of 16K/10 miles to an LSD of 19.5K/12 miles in one week. However, I still want to track the in-between kms. I have run these distances only twice before - the first time when training for my HM last year (using the 10:1 run/walk method), and then during my actual HM last October.

This is why this is such a big deal to me. :)

I achieved the following by running slowly, but solidly, with one brief stop - one to scoop up Wallace poop - and one "walk up a small hill" at then end of my run (you can see the pace plummet slightly between 19K and 20K):

PB 17K training run = 2:05:23 (7:23/km ... 11:52/mile)

2010 - 2:16:05

PB 18K training run = 2:12:54 (7:23/km ... 11:52/mile)

2010 - 2:17:28

PB 19K training run = 2:20:38 (7:24/km ... 11:55/mile)

PB 19.5K / 12 miles = 2:24:56 (7:26/km ... 11:58/mile)

PB 20K = 2:29:13 (7:28/km ... 12:00/mile)

2010 - 2:39:41

My First 17K Ever! :)

2:16:05

Pace 8:01 min/km

The neat thing about all my posts for the next little while is that they will be a collection of firsts ... every weekend, by adding an additional K to my long run, means running another first! :) Very cool and I want to enjoy this aspect of my training.

I slept very poorly last night. We have company and gave them the master suite so we were in the basement room. First, we got to bed late. Second, my dog, Wallace, started baying @ 1:30 a.m. and I awoke in time to see someone's feet go by the basement window! Ben ran outside ready to catch the thief/vandal, but as it turns out, it was our neighbour. Her dog, Ralphie, the blood brother to Wallace, slipped by her at the door and decided to run over here to visit his brother! Credit to her for admitting it to Ben rather than remaining quiet about it. Unfortunately, we slept poorly for the remaining hours before Ben got up @ 4:30 a.m. to go hunting. I was so tired and wanted to stay in bed when my alarm went off, but my mom was aware that I had planned to get up @ 6:30 a.m. so guess who was tapping on the floor above my head as a friendly way to ensure I got up?!?!

So, in spite of my exhaustion, I went for my long run. My BIL dropped me off at one end of the city, the start of the Thames Valley trail, and I ran all the way downtown before taking another route by heading out to and past the University before returning home. 17K - wow! The last 1-1/2K were tough, but otherwise, I did okay! I honestly think the 10:1 run/walk is helping because it does a great job of breaking the run down into sections to concentrate on (i.e. I listen to two songs and concentrate on when I am going to hear my 1:00 minute lullaby denoting walk time rather than dwelling on how many K I have left).

I FINALLY remembered to bring my Starbucks Coffee card with me this time, but funnily enough, I was not in a mood for a coffee by the time I finished my run! :( I did use up all my water so I did buy a bottled water for my walk home.

Did you know that it is suggested that one does NOT stretch after a long run? My sister told me this and it makes good sense - I have naturally NOT stretched after my long runs, instead choosing to walk steadily for a longer period of time. When I told my sister I was doing this, she told me that it was the best thing to do. Karen is using a new training program for her upcoming half marathon (her third) and it is designed to help her break her current PR. She is really liking it, and sees a big improvement in her running. I am considering trying it for myself but will write about it in a separate post.

Next weekend - 18K !!!