- 6 miles to the gym (added 2 miles along 11th east)
- Weightlifting
I was originally going to do my 6 mile loop, but half of it is a fairly steep and steady incline and my achilles just wasn't ready for it today. I still wanted to get in 6 miles, so I ran downhill to 11th east, turned north for 1 mile then turned back south the 1.5 miles to the gym and it worked out great. I weightlifted for about 30-40 minutes and then rode the bus back home. I can tell weightlifting has made a difference, so I will definitely keep doing it even when I'm back up to speed. I used to do it over 10 years ago with my track and cross-country teams as mandated by our coach, so it's good to be back in the swing of things!
My achilles still feels a little niggley towards the end of the run, so I still need to be careful. I only have 11 Saturdays left until the Ogden marathon, so I'm trying to think of the best strategy. I'm also still trying to decide if it's even wise. We'll see how it plays out. This is what I have so far. Please offer any advice or tips!!
- Back out if it's too much!
- Only run 3-4 times per week
- Increase each Saturday run by about 2 miles (next week 8, 10, 12, 14, 16, 18, 20, 20-22 three weeks before, 18, 14, marathon)
- Stay around 9 or 10 min/miles, NO speedwork
- Stop and walk periodically
- Avoid hills, only run downhill and flat
- Midweek runs 4-10 miles each, no more
- Play it by ear, no pressure for time, just miles
Splits, elevation, HR details here | 