Monday October 17
Elliptical 45 min
A relatively easy cross training session to kick off the week.
Tuesday October 18
Run 5.1 mi (1600, 1200)
As I mentioned last week, I took a bit of a funny step towards my 20 mile long run. I had noticed that my lower left leg/ankle felt a bit off over the weekend, but I was hopeful that it was nothing and would be fine. I had no issues during the warmup or the first interval (1600), but it started to bother me during the second lap of the 1200. When the pain persisted through the third lap, I decided it would not be wise for me to continue the workout. I did a brief warmdown and headed home to ice instead.
Wednesday October 19
Pool run - 60 min/6 mi
Instead of my normal Wednesday run commute, I went to the pool for 60 minutes of pool running. I didn't want to take any chances that the soreness and pain in my left leg would turn into anything serious.
Thursday October 20
Rest
I was already planning to take Thursday as a rest day, so I stuck with this plan to give my leg plenty of time to heal.
Friday October 21
Run 7.55 mi with 4 mi tempo
I wasn't sure what to expect, but planned to warm up and run the tempo if my leg felt fine. Fortunately I had no pain or soreness during warmup. I'm not sure if it was the cooler temperatures or the bit of extra rest, but I had my best tempo run to date by far. It also helped that I was able to hang with the pack that is usually ahead of me, so I didn't have to do much thinking. I just focused on staying with them and wasn't calculating lap splits like I normally do. I felt great the whole time and I hope that I can carry that feeling into my last big week of training and the upcoming taper.
Saturday October 22
Run 14 mi
This was another good long run and I had a chance to run with Thom, my potential running partner for the Philadelphia marathon. We started out at a relatively easy pace for the first half (which was a gradual uphill) and really picked it up once we turned around and headed back downhill to the start.
Sunday October 23
Run 5.1 mi
A nice easy recovery run on a beautiful fall morning. Due to some poor planning on my part I finished by going up a giant hill, but it was still a pretty relaxed run.
Week 12 - 31.65 mi (+ 6 mi pool running)
I had already planned for this to be a recovery week, but my mileage was even lower than anticipated due to my leg issues early in the week. I know that it won't make a difference in the long run and I'm glad that I took the extra rest now so that the soreness and pain didn't stick around. I'm still feeling good and looking forward to working hard in week 13, my last big week before taper starts!
6 comments:
I'm so glad you caught the tendon thing in the bud! And you looked awesome in your tempo on Friday.
4 weeks out from race day during an awesome training season and this sounds about right!
You sound really prepared. I am so glad your foot is okay and you can proceed with training as planned!
I was pretty excited to hear about your great 14. Now time to knock out an awesome 20 and then ride that puppy all the way through taper!
I am glad that your ankle is feeling better and you were able to get a longer run in over the weekend.
you're going to kill it at philly girl! you made the smart decision to back off a bit now rather than risk anything closer to race day. great job on the tempo, too! i love runs that send your confidence through the roof : )
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