Good Morning and Happy Monday! Week 7 got off to a rocky start with me fearing I injured my calf, but ended up finishing strong with my longest run since the NYC Marathon back in November! This update should be relatively easy to write considering I missed two runs! Let’s see what happened.
[ week 7 / 11 weeks until the Mississauga Marathon ]
Monday – Recovery Day! After yesterday’s snowy run and my left soleus feeling slightly sore, I was happy to have the day off to recover.
Tuesday – W07D02 – Steady Run – 13 kilometers/1:00:44/4:40 pace. Steady runs are supposed to be run in HR Zone 3, but I found myself creeping into Zone 4 a few times during my run. I don’t know if it was because I felt strong, but I should have taken it easier than I did. About 3/4 through my run, my left soleus started to flare up and started to give me trouble. I eased up a bit, but it was too late. I knew there was a problem and I had to get it fixed before it really impacted my training!
Today is also Valentine’s Day. My wife and son ate at a really good Mexican restaurant near our house and I had a few beers to dull the pain. LOL
Wednesday – Today would have been a workout, but I am taking off to let my injury heal. In the afternoon, I visited my friends as Lawrence Park Health Clinic for some much-needed physical therapy. Dr. Allie started with electroacupuncture (essentially acupuncture, but the same points are hooked up to a transcutaneous electrical nerve stimulation machine. I received four needles in my glutes and two in my upper and lower calf. We performed a few strength tests before and after the treatment to see if my muscles were firing properly and, of course, my glutes and left hip were noticeably weaker on my left side. After the treatment, the same muscles fired properly and appeared much stronger!
This tells me two things: I need to get my butt in gear (pun intended) and start doing more strength training and I also need to get treated once a month!
Thursday – My muscles are still a little sore from yesterday’s treatment. I need to take one more day off to let my soleus heal. It really sticks not running, but not taking care of your injuries can have effects much worse than missing 1-2 days of running!
Friday – W07D05 – Test Run – 6.0 kilometers/30:13/5:02 pace. Time to test the soleus muscle! I completed a 6km run and didn’t feel a thing! Any pain I felt in my soleus earlier in the week appears to be gone! I couldn’t be happier! One more easy run tomorrow and hopefully I’ll be good to go for my Sunday long run!
Saturday – W07D06 – Easy Run – 10.0 kilometers/50:36/5:03 pace. Back to back runs and my soleus still feels great! Realy happy I didn’t miss more time. Now I need to focus on training hard and staying healthy to ensure I can meet my lofty goals. Chilly Half Marathon is two weeks from tomorrow and it will be my first big test!
I also got to try the Saucony Freedom ISOs for the first time. The Freedom ISO is Saucony’s newest model running shoe and it is receiving so much well-deserved press. It’s one of the hottest shoes on the market and just 10 kilometers in these beauties was enough for me to realize why. The shoe mimics my favorite race shoe, the Saucony Kinvara, but adds a bit more cushioning. I plan on writing a review in the coming weeks, so I’ll spare everyone the specifics here.
Sunday –– W07D07 – Long Run – 33.3 kilometers/2:48:18/5:02 pace. to say today’s long run is an important one for me is a huge understatement. Long runs are a critical element in marathon training and missing them once or twice isn’t bad, but when you miss your long runs that are over 32 kilometers, things can get interesting. It’s these long runs where you really work your slow twitch muscles and really build your confidence. You’re going to be on your feet for a long time during a marathon and you need to ensure your legs can handle the pounding they will take. If you miss the really long runs during training, you may also start to get anxious when you hit the same distance during a race.
Today’s run was the typical onslaught of hills through Bloor West. Last year, these hills ate me up; this year, I eat them for breakfast every Sunday. Even with all the hills, my legs felt awesome! No issues the entire time! I couldn’t be happier to close the week out completing such an important run considering how the week started for me!
Total kilometers this week – 62.3
I missed two days of running and still surpassed 60 kilometers for the week! Next week is a recovery week, then I prepare for the Chilly Half! I do need to make a few adjustments to the non-running element of my training plan (strength training, recovery, etc.) to ensure I stay healthy, but I’m confident I’ll be in good shape for my first race!
Hope you have a great week and thanks for reading!