I'm fully recovered from my race.
Actually, If really wasn't sore at all. My knees were a little tender on Monday but by Tuesday I felt fine. Guess all that training really paid off! And the stretching and the foam rolling. Oh, the foam rolling! The wonderful massage that I treated myself to must have helped some too...
I'm taking this entire week off of running. Can you believe that??? True story. I know that my body needs the rest. And while I feel fine, my gams took a beating and need some respite. You know what? The free time is actually quite nice! Being Christmas time and all I certainly have extra errands to run this week. So there you go, win/win.
Don't think I'm not itching to get back though! I'm looking straight at the Houston Marathon on January 30th. That's less than 8 weeks away so I best not dilly dally too much. I'm really excited about my new training program and of course I gotta share it with y'all!
Normally, I follow my mentor Hal's training plans. Hal has seen me through my first 5K, my first half marathon (and many more after) and two of my marathons. I love Hal. I think Hal hung the moon. I've been beyond pleased with his training programs. So why stray?
Time for change. I'm really looking to get faster. Okay, true, I had a great race on Sunday. That was weight loss, training like a mad woman and perfect weather. (it never got above 47/8.3) I know that with the holidays coming and the inclement weather that is sure to show up in December and January, I needed options. It's hard to drag yourself outta that warm biscuit when it is cold and rainy!
Recently I read the book, Run Less, Run Faster published by Runner's World. I'd read about this training program in RW and it peaked my interest. Basically, you only run 3 days a week (instead of 5) but your workouts are all very intense. No long slow runs. Annnnd, you gotta be very diligent about cross training the other two days. This sounded doable. I know that I can cover the distance of a marathon. I've done it thrice now. (thrice, you like that? sounds swanky, huh?) So I'm up for the challenge. The really funny part to me is that I'm following a program that should help me qualify for Boston.
Can you believe that? Me qualify for Boston? Yes, well, the particular Boston qualifier program that I'm training with is actually for a 60-64 year old woman to qualify. Ha and HA! The qualifying time for my new "age bracket" is 4:30.
I'm going to have to be very consistent with my cross training. Swimming and biking are a must. I've got to get the cardio in. I'm also going to make a point to incorporate yoga into one of my "rest" days. I know, I know, yoga is not resting. But it's not pounding on my joints either.
So here is my plan for next week.
Sun Mon Tues Wed Thurs Fri Sat
85 min XT Rest 8 x 800 55 min bike 5 mi tempo Rest 15 mi
My long run will be my 10K pace + 60 seconds per mile
My tempo run will be at 10K pace
My 800's will be 10K pace - 45-50 seconds
I'm really looking forward to trying something new. We'll see how this goes. I'll keep you posted weekly with my training plan and in 8 weeks we'll see what kind of progress I have made!
Now I just need to figure out what my 10K pace is...