I was able to get in 3 workouts over the past 7 days and thought I’d walk you through each one in detail for this week’s entry. Enjoy!
Workout #1: Long Run on Alter-G (Monday)
The plan was to run 18-19 miles on the Alter-G in Richmond with the last 10 miles or so progressively faster if my ankle was feeling good. I started at 92% of my body weight and then added 1-2% every 2 miles to where I was running the last 9 miles at 100% of my body weight.
I ended up getting in 18.25 miles with the last 10 miles in 56:55. Other than getting two pretty nasty blisters I felt good. I began the final 10 miles at 6:00 and worked it down little by little to 5:10 by the end. Overall, I was pleased with the run and excited to get in nearly 20 miles with no pain.
P.S. The following morning my quads were super SORE! Welcome back to training they said.
Workout #2: Treadmill Progression Run (Wednesday)
The goal for this moderate workout was to run 35 minutes on the normal treadmill and then hop on the Alter-G and run a 30 minute progression run at 94% body weight starting at 5:45 pace and working down to 5:05 pace by the end.
After getting in 5 miles on the treadmill I hopped on the Alter-G and began the progression run. Like I said last week, even 6% less body weight feels amazing and I ended up getting in 6 miles in 32 minutes (5:20 average) with the last 10 minutes at 5:00 pace. Despite the reduction in weight I was happy that I was able get this workout in after the 18 mile long run 2 days before. Baby steps forward!
Workout #3: 1K repeats at Bass Lake (Saturday)
After the progression run on Wednesday my ankle was slightly sore so I opted to forgo my scheduled morning 10 mile run and instead did a light spin in its place just to be safe.
I’m in a weird place now recovery-wise as I know my stress fracture has nearly healed but I still notice sensations of pain radiating through my ankle at times. I have read that “phantom” pains are common but with this being my first stress fracture I am finding it difficult to distinguish real and phantom pains. Based on what I’ve read the phantom pains are either the result of calcification in that area or a mental fear that I could re-injure myself again. I certainly hope it’s one of those 2 things and not re-injury.
On one hand, I want to be careful not to take any steps backwards with only 6 weeks to go until the OTM but I also need to be running outside and taking risks.
With all of this racing through my head I was both excited and apprehensive for my 11x1k workout on Saturday morning at Moses Cone. I was pumped to be back in the park working out but really nervous I was going to get 5 reps in and have to stop due to pain.
In the end, I ran all 11 reps and while I certainly felt some pain and awkwardness during the run it was intermittent and didn’t get worse as the workout progressed. Pace-wise I was slower on every rep that Pete had hoped but I don’t think either one of us was overly concerned with that.
Initially, Pete had suggested I try to run 3:12-15 per kilometer or aerobic threshold effort (roughly what I could run for an hour). Once I began, I fell into running 3:20-24 and stayed there the entire workout.
I’m well aware that 3:20 for a 1,000 meter repeat is NOT impressive but I don’t care one bit. Talk to me in 6 weeks. You’ll see a different animal, I promise you that. Gotta start somewhere.
Thanks for reading!
Here is my last week of training (12/27-1/2):
Sunday: AM: 5 miles PM: 5 miles
Monday: AM: 18.25 miles Alter-G 92%-100% (last 10 miles 56:55)
Tuesday: AM: 7.5 miles PM: 4.25 miles
Wednesday: AM: 11 miles (w/30 min in 32:00)
Thursday: AM: 70 minute spin PM: 7 miles
Friday: AM: 13 miles Alter-G 94% PM: walk
Saturday: AM: 13 miles (11xk workout) PM: 6 miles Alter-G 88%
Total: 90 miles, 10 runs, 7 outside, 3 Alter-G runs, 1 spin session