The legs felt better on Tuesday morning, but still a little sore and I felt it throughout the run. I did manage to run at a 9:30 pace, probably faster than it should have been. The heart rate was higher than it has been which is a good sign of fatigue, maxed out at 205. I will continue to monitor it.
Wednesday was hill repeats, I didn’t run these all out but focused on bounding up the hills. It was a pretty tough workout considering. I did 4 x repeats consisting of .07 miles (15’ elevation) with .07 walk back down for recovery and then .15 miles (50’ elevation) with .08 jog/.07 walk down for recovery. I have to find some longer hills that are not terrible far from the house.
Thursday was my cycling workout of 1:15 and I decided to do a virtual race, probably not the smartest thing to do but, hey Friday is a rest day before my long run so why not. I put a nice long warm-up of 40+ minutes before the 10.3 mile race began. I have been holding a little over 2.6 w/kg for these races but today I just didn’t have it in me to hold it and was under 2.3 w/kg. For whatever reason, cycling always tends to bother my knee and it has been like that since my surgery.
Saturday morning rolls around and I wake of 3:50 a.m. so I started my run just after 5:00. I just couldn’t sit around any longer waiting. My goal was to run the flatter portion of the loop first and finish with the much more difficult hills. I planned on eating solid foods every 4 miles so I ate 1/2 a peanut butter and honey sandwich at mile 5, 9, and 13 which consisted of me taking my running vest off and getting the sandwich out of the back of the vest. I kept an average 10:00 pace through mile 10 and then miles 11 and 12 were the worst of the climbing. I planned to walk up the hills to save the legs a little. At this point I started to feel both groin muscles starting to tighten up. It definitely affected my running gait and I had to pay attention to ensure I kept descent form. My mile splits were: 10:39, 9:45, 9:39, 9:48, 11:02 (feeding zone), 9:44, 9:30, 9:23, 10:50 (feeding zone), 10:10, 12:03 (two nasty hills), 11:11 (one nasty hill), 10:46, and 10:21. I was still a good 1/2 mile from the house so I picked up a run walk approach for the cool down. The remainder of the day I focused on rehydrating and stretching throughout the day. I drank nearly 50 ounces of water over the 2 1/2 hour period and still lost 3 pounds.
All in all, a great week of training with a total of 31.3 miles of running and I went over 900 miles today for the year.
Next week increases the total miles slightly and then a recovery week. I am ready for it. I may need to adjust to have recovery weeks every third week instead of every fourth week. I will base this on how I feel after the first cycle is complete.