Sunday, September 16, 2012
Weekly Scoop Sept 9-15
Not that anyone out there is truly interested in what my training is like but it helps me to put it down. That way I get a better perspective of things.
Off day. I did a core strength routine for about 20 minutes.
An important day for me. A day that led me back into public service for several years following the attacks in NYC. I wanted to do something out of the ordinary. So I ran 9.11 miles at a 9:11 pace. Nice.
Off day and another core workout.
5 miles at Blowing Springs with 500 ft of vertical at 10:30 pace.
Off day, went for a short walk with the family after dinner.
Hobbs State Park, GOAT run, 24 miles at a casual pace in the steady rain. Total time on the move came in at 4 hours and 59 minutes. Right at 1,800 ft of vertical gain. Ran Little Clifty, Dutton Hollow and Bashore Ridge and then Clifty again in reverse.
5.5 mile easy, recovery run around Elm Tree Elementary neighborhood.
8 hours 8 minutes
After ramping things up over the previous 4 weeks the goal this week was to back off a bit. I decided to reduce mileage by about 15% from the previous week, take an extra off day and slow my pace overall. My legs feel pretty good following the long run Saturday. The lingering shin tenderness is all but gone. I have spent time daily stretching out my calves and foam rolling throughout the week. I did have a touch of PF ache sneak in during the long run and I jumped all over it that night with ice and will keep a close eye on it over the next several days. Maybe that tight shin isn't gone after all? Could the new shoes (Patagonia Tsali 2.0) be a little too flexible? Should I pick up a new pair of inserts?
On the long run Saturday I continued with my "More is Less" experiment for my hydrating and fueling. I made sure to have a decent breakfast. I had a big piece of locally made whole grain toast with peanut butter spread on it, some yogurt with Udo's Oil mixed in and a banana and a glass of water. I downed a Vespa Junior before the run and a couple of antacids (a first for me). During I consumed a gel about every 45 minutes. I also went through a 1/2 pack of Chomps. Other than that, it was strictly water, no Sustain or S! Caps. About 60 oz of H2O total by my calculations. My energy level was noticeably steady with zero GI issues. Was it the antacids, the cooler temps (mid 60s) or the relaxed pace? Maybe some of each I suspect. Immediately after finishing I drank a bottle of Ultragen that included a scoop of greens powder. That afternoon, evening and the next day I experienced very little in the way of soreness, muscle fatigue or low energy. The experiment will continue.