Myrtle Beach Mini/Kiawah Full Marathon Training Week 6 (9/14-9/20)
I'm slowly creeping up on a weekly mileage high. I've only ever run more than 25 miles three other times, one was the week of my first marathon when I ran 29 miles, one was during a training week for the marathon where I ran 32 miles, and another was a random training week back in 2013. And I think that's it. So it's been a good long while since I've seen mileage like this, never mind on a consistent basis.
- Monday: OFF
- Tempo run - 7 miles total 6.01 miles @ tempo (8:04 pace) with a 1 mile watchless cool down
- Strength/conditioning circuit class at Journey
- Wednesday: OFF
- Easy run - 3.01 miles (8:44 pace)
- Friday: Easy run - 6.01 miles (9:47 pace)
- Barre class at Journey
- 3 mile recovery bike ride with the family
- Long run (easy) - 11.98 miles (9:25 pace)
- Yoga at Journey
Total miles: Run - 28 miles / Total runs: 4 / Total core workouts: 2 / Total strength/conditioning workouts: 1 / Total crosstraining: 1
Overall, I'm feeling good, but I've been struggling with extremely tight calves that make my ankles and Achilles hurt. This usually happens on my Friday runs, making them not just miserable, but slower than they should/need to be. At first I thought it was my shoes (and I'm not so sure they still aren't partially to blame), but I think in general, I'm just really tight from these harder speedwork sessions and strength workouts.
Prior to this training season, the longest I ran for any kind of speedwork was 3 to 4 miles, but generally, it was even less than that. This time, I'm running 6 and 7 mile speedwork sessions (and I fear there may be some longer ones coming my way from my coach soon, too). And I've never run four days a week consistently before, either. And I've not done consistent strength and conditioning work. And, and, and! Whew! Lots of new things going on over here.
Tuesday I headed out for my longest tempo run ever: a progressive 7-miler. I didn't get the greatest night's sleep (teething toddler), so the tank was pretty empty before I started this run, but thankfully, the weather was a bit fall-like that morning, which made hitting somewhere close to my goal paces a little easier. There's a nice little one mile loop in my neighborhood that makes for the perfect tempo loop, so I got up super early and hit the pavement.
I was a little skeptical that I'd even come close to my coach's pace targets, which were miles 1 and 2 at 8:15, miles 3 and 4 at 8:00, mile 5 and 6 at 7:45, and mile 7 at 7:30. I was exhausted by mile 5, so I ended up cutting the tempo a mile short and running the last mile as a cool down. So I still got in 7 miles, but only six at tempo. My paces were a little off, but overall I did well. My tempo splits: 8:25, 8:21, 8:19, 8:05, 7:58, 7:34. So really, not too bad. When it gets cooler, I imagine these paces will be even easier. I was pretty pleased with this run and the brief glimpse of fall even though it was fleeting.
The tightness in my calves reached an all-time miserable high this week and this Friday's run was so painful. After hitting up my favorite running store, Fleet Feet Mount Pleasant, and chatting with one of the awesome people who works there, I decided that I need to get out my foam roller and running stick on a regular basis. So Saturday night, I got them out and after my son was done using the foam roller as a megaphone and a hat, I managed to use it for its intended purpose. Sort of.
Sunday morning I was less tight than most mornings and had no pain during my run. Summer was back in full force, though, so that made Sunday's run another kind of miserable. It was a familiar, but equally unwelcome misery, and one that I'm ready to say adios to until at least next April.
One more thing I added to my schedule this week was Sunday evening yoga at Journey. And that is seriously the most amazing thing to do after a long run. Everything felt completely loose and stretched out after that. I even managed to get less than an inch from a full split on my right leg and about an inch or so from a full split on my left leg. Not bad for this runner with tight calves and hamstrings.
And that's a wrap on week 6 of Myrtle Beach Mini and Kiawah Marathon training. I'm just four weeks out from Myrtle Beach and three months out from Kiawah. And I really hope the weather cooperates on both days. I am in great need of some good race day weather!