My legs are starting to complain. They are not sore, but heavy. They are looking forward to next week's lower mileage and 13 mile long runs (as opposed to 20 or 18). I, on the other hand, am game for going long, which is good since I have another 20 miler this weekend, to which I plan to add 2 more miles of walking for cool down and more time on my feet.
I have been trying to take good care of my legs. That may have been a waste of time. Apparently, my ice baths and stretching (OK, I confess, I stretch for like, 1 minute???, have never liked it, have never had patience for it, have never talked about it in the running community for fear of getting the evil eye...) are not supposed to help with the recovery. Maybe the roller is not helping either, since massages are also not helpful and the roller is a bit of a self-massage; in fact, massages are bad, since they "may decrease blood flow and waste-product removal'. Good thing I have never paid for one, since my hub is happy (OK, I am pushing it) to oblige.
So where is all of this coming from? The September issue of Runner's World, pages 58-61. There is more there, like 1) running long without nutrition is good, because it teaches the body to burn fat (but why would I want to do that, when I can always take a gel during training and during the marathon, and have better runs all around? Do I need to burn fat, I like my fat, I would like to keep it, I don't want to be the skinny old lady when I "grow up"), 2) lifting weights is not beneficial for runners (I know, but broad shoulders balance most women's bodies, and make us look and feel strong), 3) quality is more important than quantity for most runners not only beginners (I do like this one, since I am practicing it, but I do think that this is not a one size fits all strategy), 4) cross training, particularly biking is as beneficial in terms of marathon training as non key runs, and more beneficial for injury prevention (I agree with this one as well, particularly since they are citing some research, though I can't vouch because I have no idea how those studies were done), 5) building to a peak from a slow base to speed work may not be as beneficial as year long training, since one loses fitness quickly and would have to start all over, and also because as one gets fitter, one can handle tougher training (I can see the point of this one, as my body is definetly stronger and able to handle more than one year ago) and 6) speed work can have just a few repeats and longer recovery periods (this one did not convince me, since the athlete given as examples trained for 800m races; dah, of course she can rest for 15 minutes in between 800m..).
As far as the icebaths and the roller...I will keep them in my training because: 1) they seem to work for me, and who cares if it is placebo? and 2) it is nice to be able to do "something" to help with recovery, even if it may not help, we all like a sense of control, don't we?
OK, so what are your thoughts on these? Have you looked over the article? I really loved reading about the "good old days", examples of runners who used techniques that we would frown upon now, but had great results in races (like drinking wine, training 2 miles a day and sprinting in place, yet setting records).
Onto my training.
Monday I ran 9.5 miles, with 3.5 miles of speed work - 2X1200m at 6:30 and 6:36 with 2min RI, and 4X800m at 6:26, 6:29, 6:26; 6:24 with 2 min RI; average pace for 9.5miles was 8:04.
The run went very well. No vomit in spite of running in crazy hot temps. I think the shorter intervals and the longer recovery periods helped.
Today I ran 8 miles w 5 miles @ medium tempo pace (7:29). I actually run the tempo miles at 7:25. But, I stopped half way for about 1 minute to get water (OK, and to wipe the sweat off of....everything, and because I was burning up, literally, and was a bit concerned about that). So, I guess I sort of screwed up the tempo. Oh, well.
Tomorrow I have an easy 4 miler on trails, and then a 20 miler on Saturday. Exciting!!!!!
Building a clock
8 months ago