Quick Update As I Begin Recovery Week #2
Based on the recovery feedback from last week I decided to give the green light to 50 miles this week (as planned) but I made a change. Instead of doing 6.2 for 6 days with a 14 mile "long" on Sunday, I decided to vary the distances similar to Lydiard. This lowers the "long run" to 11 miles but puts in better variety. Here's the week's plan:
M 7.5 easy
Tu 5 easy
W 7.5 easy
Th 6 easy
F 9 easy
Sa 5 easy
Su 11 easy
Total = 51.
This should maintain the original purpose of "recovery" but stop the monotonous miles. Also, it gives a little "flavor" of the ascent that begins next week. I basically just took Lydiard's mileage times 50%. I'll do 70% next week, 80%, 90%, then finally 100% as the weeks progress. All of
these runs during the ascent will be easy with no varying intensity except for the odd faster (or slower) day.
So today's 7.5 miler went without a hitch in 1:03:10 or an 8:25 pace. I expect my times to go up a little bit as the miles increase and also to account for the extra padding that are in the these courses of mine (they're all a little long). Weather was nice and a little warm at 55F.
Two things that I have done for the training this week: 1) wrote out ahead what the course would be on each day and 2) wrote out the "start" time. (Remember, I start with the estimated ending time - 7AM - in mind). This way the week is planned and I just need to get up at the appropriate time and do it. I feel pretty good about this because I can anticipate the weekly "feedback" playing a strong role in how the next week's plan is written down. What I am trying to avoid is the pitfall of not running a coherent week of workouts because I am haphazardly running with no purpose. Back to doing crunches and pushups now too.
I am very excited about this plan. Today I wanted so badly to bring my running gear to work for a nice 60 minute jog at lunch. But I held off. I start the 60 minute jogs after I complete my ascent and then only add 2 per week for 3 weeks. I don't even start varying the intensity (1/4, 1/2, 3/4) until January 2nd!
Typical aches & pains but no lingering effects from the marathon. I am in need of new running shoes and unfortunately, they have discontinued the model that I wear (Saucony Grid Azura i (the older model). I got the last two pair in the country a few months ago. I had to track them down to a Saucony outlet in Florida. I think they wanted $80 for two pair. Not a bad deal. What to do with old shoes? I haven't tried out the newer version but it didn't get good reviews with the changes made so it is back to the drawing board. I have been eying the Mizuno Wave Precision 5 on sale at RoadRunner Sports.
After this final week of recovery I will begin the ascent to 100 miles per week. Done in 4 steps: 70, 80, 90, then 100. All easy miles and like Mike says, slowly. After I reach 100 miles, I will carry on easily for 3 weeks while I build in the "jog" at lunch. Then, finally, I will introduce the varying paces and run 6 weeks cycles.