Sep 13, 2009

recovery week

I was soo glad to have a recovery week. My legs have felt tight and kind of achy all week. I have spent more time with my foam roller & Trigger point this week than in a long time. My legs are slowly excepting their fate of many many miles of running. Since it was a recovery week I had a recovery run on Monday & I only had to do 3 miles of tempo on Wednesday instead of 6 like last week. On Friday my legs did not feel great and I felt tired so Kainoa even let me cancel my "recovery" run. So I got lots and lots of rest and recovery which was wonderful.

Even my weekend long run was "only" 13 miles at steady aerobic pace in zones 3A-3B. Haha yeah I am not so good at just steady aerobic pace. I lost track of the day on Saturday so after a 1:40 team bike ride & Starbucks of course. I decided rather then run a mostly flat course from Leshi I wanted to run the Mercer Island half marathon course in the middle of the day. Note that our fall cool weather is gone and it was over 80 °F the last couple of days. Though Kyle did agree to ride sherpa for me so I had 2 full bottle of liquid (1 plain water, 1 gatorade) and he carried my gels so how bad could it be right.. When I started getting ready i could not find my iPod for the life of me so i told Kyle he had to talk more (I know as if that is really a problem for Sir Talk's a lot).

When I started I was mostly annoyed with a little tinge in my right calf/shin. Overall I felt pretty good and as usual I went out a bit fast. Partly because I only seem to have 2 gears - hard or easy. so i went hard and mile 1 was 7:32, 2 was 7:55, 3 was 7:43, 4 was 7:52 and at this point Kyle was like um slow down you are running way harder then you need to.. So 5 was 7:57. He was great, handed me the water bottle every half mile and my gels at mile 3, 6 & 10 all the while reminding me to breath and relax ect. He even managed to take some video of me running. I know exciting stuff lol.

The hills really got started around mile 6 so it became easier to slow my pace though not my effort (ran a 8:23).
My pace slowed but still kept my average pace well with in my goal of 8:20 m/mi. I was getting really hot and took a salt cap with my gel at mile 6 mark. I really wanted to pour my bottle of water on my head but I knew I would want to drink it more. I dug deep and got mile 7 down to 8:16. But then my stomach started to feel kind of sloshy and I was getting really really hot. There was no wind to help cool me off and less trees for shade :( Mile 8 was 8:31, 9 was 8:57.

Kyle tried to distract me by taking another video of me.

Mile 10 it really got hard. I ate a gel even though my stomach was not happy, my legs felt like cement and my time showed it - 9:23 ouch there goes 8:20 over all pace. I tried my best to get back after it and use some of the downhills but I had a hard time staying on my toes and was slapping my feet to much. I just wanted to be done and started thinking about a lovely ice bath and a slurpee of all things. Well really anything cold sounded good. Mile 11 was back to 8:15 but then 12 was 9:50 because I actually walked a few steps up a hill... At least mile 13 I stayed after it and did my best to just get it done so 9:15 was an improvement. I managed to run up the final hill to the finish line and wound up running 13.18 miles in 1:51:34 that is 8:27 m/mi average pace.

I was just glad to be DONE with it. Well actually I was pretty bummed that I fell apart the last 3 miles especially. Usually I'm pretty good at finishing strong but I just did not have it. It is weird to think that it felt like my 20 miler was easier than "just" 13 mile run this week.

After a :20 min ice bath and coke slurpee I feel better about the run. I was pretty bummed right after but oh well it is just a training run and it will just make me stronger in the end. I'm spending the rest of the night up with my compression socks on, feet up and focusing on recovery so that I can be ready for this coming week. Lets just say it is the opposite of a recovery week... I love a good challenge ;)

One last thing after completely emptying my tri bag and making a huge mess.
I found my iPod and what a shock I had it the whole time. It was in the phone pocket on the strap.. doh

1 comment:

Jill Costantino said...

I know the feeling about your legs! Mine felt like I had bricks in each of them the other day. This run is in the bank now and next week will prove stronger!!!