Sunday, December 18, 2011

ReCharging the Batteries

The focus of the last few weeks has been forgetting the race and moving by concentrating on recovery.  If this post was yesterday I would have said I was back to 100%.  Todays run was harder effort than it has to be.  There has been no pain, no musculoskeletal stuff but overall just feel lethargic.  Overall, just more tired than anything.  I am focused on Surf City and happy that I have a long break with coaching to just concentrate on what I need to do.  On another note, I put both of my bikes up on craigslist.  I am giving myself until after Surf City to sell my bikes and to get a new one.  I will race at RAGE for the 4th time and see what happens.  I will dedicate a whole post to that race because it is going to be special.  Also, Sully had is 1st birthday and is now not limited with how much running he can do.  Here is how my week went:

Tuesday-Easy 45 min that turned into a bit more.  This is my 4th or 5th run since the marathon and I feel pretty good.  Sully was happy to be out this morning.  The plan was 22.5 min out and back.  I couldnt keep my pace to slow just I just rode it.  The last 2 miles at 8:51 and 8:49. It felt good just be unconsciously running and faster than just getting some miles in.  I think tomorrow will be good to open it up and see how I feel.
Wednesday-6 mile progression run.  I wanted to go fast but not too long.  Here are the splits: 9:06, 8:54, 8:47, 8:43, 8:38, and 8:11.  I felt strong but still a bit more tired then I am used to during this workout.  Not fully recovered yet.
Thursday-Easy 40.  20 out and back with sully mostly off leash.  He is so fun to watch.  Running fast so he can check things out, then stopping and letting me run by just to take off again.  I felt no ill effects from day before and looking forward to getting back to full speed.
Friday- off
Saturday-Hill Repeats.  With a small group already excited about running Exploration peak I couldnt say no.  20 min easy, climb X 3, and then easy cool down.  About 5 miles total.  I could have done more but I figured I am still recovering and I have tomorrow to go long.  The weather was perfect.  Sully must have went bottom to top 6 times.  He is a stud.  Overall, a great effort and quite the the lung/leg burn.
Sunday-Long run.  My first long run and I didnt anticipate such effort.  I ran an old course that I havent run in years and I ran so much stronger on it.  It has part of the silverman course on there too.  I went 10 miles in 1:34 and 9:27 pace.  I just locked into rhythm and took what my body gave me and went with it.  Pretty scenery, Sully out in force, and just a little harder then Id like it to be.  The build has already started and this body better get going.  Quote:

Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves. -Dale Carnegie

Just taking care of little job after little job.


Chuck said...

Glad to hear that you are feeling good! Your disappointing time in what may have been the poorest planned marathon of all-time was not indicative of your conditioning. All of your training for Las Vegas is going to pay huge dividends in Surf City.

Karl Stutelberg said...

You need to update your marathon PR at the bottom of the blog.