The Comeback Continues

Today's post is brought to you by easy running! I'm at the point in my comeback where I'm itching for speed work and variety in my schedule but my coach is focused on building my mileage base back up before adding that stuff in. I agree that this is the best approach, and it's probably good that I

am craving speed and not getting burnt out (or sick again). Last week, my legs got tired on some of my runs but this week they felt much stronger. I actually had an easier time with the 90 minute long run yesterday than I did the first time I ran for 60 minutes. This is great progress!

Next week, my plan re-introduces speed work with some 30-second strides. I've been doing strides at the end of some of my runs, but only 4-6 of them for about 10-12 seconds each. Those have helped my legs "wake up" so they will be ready for fast running. The really hard workouts won't begin until September, which is great because running at max effort in the heat is what compromised my immune system. I realize it can still be warm in September but hopefully we get some relief.

Last week I ran 35.5 miles, and this week I ran 47.4 miles. That's a significant increase, but all of my runs this week have felt energized and strong. Thanks to my Boston training cycle, which wasn't that long ago, my body is used to daily running and high volume-- it's not like I am starting from scratch. Two years ago when I came down with a similar illness, I had to take 12 weeks off from running. This time, I was much smarter about not pushing it too soon, so I only had to take 6 weeks off. I'm optimistic that my fitness will come back quickly once I start training at full capacity.

Here is an overview of my running for the last month:

The runs prior to July 23rd included walk breaks, and if you're wondering, I generally define recovery as "slower than easy pace". That 5K training run I did on the 23rd basically told me I was out of the danger zone with the illness and I could begin to ramp up without fear of relapse.

That medium-long run from yesterday went really well. I started slowly (9:20 for the first mile) and eased my way into a rhythm. By the end of the run, I was at a sub-8:00 pace without even trying to be fast. Everything felt great and I had got into such a groove that the progression felt natural. I ended up running 10.6 miles (90 minutes) at a pace of 8:27. It was 73 degrees and very humid, which are challenging conditions for me so I was particularly pleased with how well my body handled it. My legs didn't tire either, which I think shows that the week day runs have helped build my endurance.

Next weekend I plan to run the Leesburg 20K as a training run with my friend Allison. Stay tuned for a post on that. My first "race effort" race will be a 5K on September 23rd, which I'm hoping isn't too warm. Now that I have identified running at max effort in the heat to be the culprit behind my immune system going crazy, I'm extra cautious about racing in the heat. My thinking is that the 5K will be a rust-buster to practice the mindset of competing/pushing to my limits and the Army Ten Miler two weeks later will be the target. My full schedule is posted here.

I'm more motivated than ever to get out there, follow my coach's plan and stay healthy. It won't be long before the fall racing season kicks off!

Week of August 6th

Running in the background

After the marathon, I decided that I need a "break" or an "off season" from running. I had been in Marathon training mode since June of 2008 without any down time, except for when I was sick in September. And even then, I pushed it more than I should have. I also realized that perhaps the 18-week training cycle isn't benefiting me much. I ran my 3:51 back in March of 2008 on only seven weeks of training because I had been injured prior to that. My game plan was to take it easy during May and June, and then at the end of June start a 12-week program to train for The Toronto Waterfront Marathon on September 27.

I am registered for both the Toronto Waterfront Marathon and the St. Jude Memphis Marathon (December 5). These marathons are 10 weeks apart. The goal is for one of them to qualify for Boston with a 3:40. I'm going to train for Toronto Waterfront as if I want it to be my BQ, but if the weather is forecast to be too warm, or if I am not feeling ready, then I will drop down to the half and focus on Memphis. I consulted with a coach and she was actually the one who suggested this approach. She told me that if I really wanted the BQ, then I would have to NOT finish the full Toronto marathon if things weren't going well for me. Because then I would have too much recovery time that would intrude into the training for Memphis. I really like this approach because I won't be freaking out about the weather as much. If it's going to be too hot, then I'll just run the half. And I will have only done a 12-week program, so it's not like I have invested quite as much as I have in the past.

May and June have been very easy months of running. I took a week off entirely after the marathon and then started back at 25 miles per week of slow runs. Since then, I have been running anywhere from 25 to 40 MPW, which is a huge reduction from the 55-60 that I had been doing. Most of the runs have been slow because I am trying to use the approach of staying in my the optimal endurance zone.

My only speedwork has been races. Because it's been abnormally hot and humid for May and June, my times at these races have all fallen way short of what I know I could do in better conditions. I ran my slowest 5K ever (24:30) in 75 degree sunny weather with plenty of hills. I also ran a slow 8K and a slow 10K. I put out as much effort as I could given the heat and humidity, but my legs didn't feel a thing because my fatigue was the limiting factor. I plan on running a 4-miler at the end of June, but as of now, the heat index is supposed to be 100 degrees or more, so I might just decided not to run that one.


I've also taken a mental "break" from running. I haven't been spending as much time on running websites and discussion forums. I have a new boyfriend who I have been spending a lot of time with. Although I never felt "burnt out" from running, I just think that I needed to take some down time so that my next training cycle would feel fresh.