Monday, March 12, 2012

The recovery week that wasn't, and the end of 2012 base building: March 5-11

I had scheduled this week for a recovery week, 35 miles of easy running and nothing longer than about 10 or 12 miles. My will power left me, and I ran a little too long and did a few too many hills for Saturday's long run.

Monday: 4.6; 0:39
Easy up Main, down Glenwood. A good start to a recovery week.

Tuesday: 5.4; 0:42
Ran in shorts for the first time in March. It's amazing how liberating and speedy one feels when stripped of winter's tights, hats, and gloves.

Wednesday: 5.4; 0:48
Same route as Tuesday, just six minutes slower. Ugh.

Thursday: off
Other obligations called.

Friday: 6.0; 1:03
Slow and easy hill run with a co-worker. More of a time-on-feet run than one for pure mileage.

Saturday: 18.8; 2:42
Too long for what was planned (I should have done about half of this) but I have no regrets. Until Sunday.

Sunday AM: 5.2; 0:48
Test run at Seven Mile Creek. As anticipated the sun-bathed northern trails were clear and more or less dry. The southern trails were ice rinks. Lots of time spent for the miles and felt OK. Was a little tired initially, likely because I wasn't fully recovered from Saturday. Oh well.

Sunday PM: 5.4; 0:41
Went running because I was jumpy and a little stir-crazy with the nice weather we've been having. First run in Luna Sandals of 2012. Don't have the gait down yet, and end of run revealed a blister on a toe of each foot. Still, refreshing and quick run.

Miles: 50.8 on seven runs and six running days.
Time: 7:23:40 (~63 minutes/run average)
Miles, YTD: 431.7 (~ 7 miles/day average, more per running day)
Time, YTD: 61:56:13 (~52 minutes/day average, more per running day)

My knee pain which I experienced and wrote about last week is now gone. It disappeared sometime this week and was so little trouble that I didn't even notice that it was gone until it hit me. When it left, I don't even know - I'm just thankful that it is no more.

Up next: Big and important week next week, as this was the last week of my base building/injury prevention phase of my long-term training. Next week is week 1 of phase 2, the Early Quality phase. This phase is designed to build mechanics and introduce structured, faster reps and short threshold runs into the training. Taking the long view, these workouts help build a base from which to launch into harder, longer and/or faster training runs in phase 3.

With the coming of phase 2, I will start adding defined quality workouts to my week - particularly mid-week quality runs, called by Q2 runs (Q1 are weekend long runs). This week, I'll do one of my favorite early-season workouts, 200-meter repetitions (16 to 24 of them) with send offs every 60 to 65 seconds. Weekly mileage will be set at 60, as it will for the coming three weeks, then a rest week, and then Zumbro (which happens to fall on a week, conveniently and coincidentally, I planned a back-to-back long run).

Finally, registration opened on March 8 for the Afton Trail Races and the Superior Fall Races. I put my money down for Afton because that is guaranteed to fill up and I don't want to miss out. Look no further than Afton for a top-notch mid-season 50K. It's a race I have wanted to run in the past and have either been unable to (2009, 2010) or have run it at Afton Alps (2011). With no risk of a government shutdown, I'll be ready to hit it hard on July 7 for two loops around the park.

I'm holding off registering for Superior/Sawtooth 100 until later and will watch to make sure it doesn't fill up (cap is 200, there are 22 registered as of right now). Similarly, I haven't put my money down for Zumbro - but will - simply because registration is still open and there is almost (30 registered right now, cap of 200) no chance that it will sell out.

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