Boston Strong

Recovery Run @ 8:24 AP... Happy Easter!

Woke up feeling sore, was not going to run today.  Went to Centergy class at gym this morning for some dynamic stretching.  I should do this more, I am one of the least flexible people I know, and running seems to magnify that problem.  Was going to go to Spin class at 5:30, but bageed that idea cause I really felt like I needed rest & really do not enjoy going to the gym twice in one day.  I felt guilty though, so when the sun came out I went to my favorite trail for an easy 4 mile loop - 9:57 pace.  Slow ... yes ... although that trail is never easy!  I think I have only done the loop in under a 9:00 mile one time, and I run it a fair amount!  But it was beautiful out, so I am glad I got out and did it, legs started feeling a little better after first mile.

 PM Update - 5 Mile Progression run on grass around soccer fields during sons practice, legs felt/feel great!  802, 745, 727, 714, 643, cool down 930

AM - 4 mile trail run again, wanted to get a new PB, which I ran last fall right before BQing at St. George, as I know I am in better shape now … and wanted to get a new benchmark before the 90 degree heat arrives.  Mission accomplished, 8:26 AP, this being 25 seconds per mile faster that my 8:56 I ran it in last September.   This is my favorite trail run, but it is tough!  The first half of Mile 4 is steep uphill, including a section with about 40 steps due to steepness, which equates to a strenuous effort regardless of what pace I run!

M1 - 8:23, M2 - 8:14, M3 - 7:56, M4 - 9:10

So … I have been thinking a lot about my running goals …

I found an interesting article (link below) on the importance of varying training, and while it was written primarily with the tri-athlete in mind, I think it applies to the long distance runner as well.  I have some pretty lofty running goals, as most of us do on this site.  While I only started running competitively in the last year, for me I find it important to constantly remind myself how I should best progress in my training to reach my overall goals.  Having just turned 45, I believe balance and consistency is the key.  For the first time in my life, I have improved upon my consistency, as that was my number one goal at the beginning of the year, to build an aerobic base from which I could produce gains.  While I am only 4 months into this phase, and it will probably take a couple years of consistent running to get to where I need to be, I must constantly remind myself that injury prevention is Priority One … and this is where I believe Balance is critical, and my training needs to constantly change focus to achieve this.  I am no longer 25, and cannot continually ramp up mileage and intensity, like I probably could have 20 years ago, and achieve success.

While continual improvement at all distances is my primary goal, I must remember that I cannot achieve these goals overnight, and steer myself away from the desire to constantly enter races and try to put forth PR efforts, as I am convinced this will only lead to one thing … injury!  As I have considered the different aspects of the goals I want to accomplish, I have determined that ultimately my goal is to reach my peak running performance at Age 50 and beyond, while remaining injury free throughout the process … that would involve 5 years of consistent training with balance.  My ultimate Boston goals are a Top 20 finish in Age Group 45-49.  Because of where my birthday falls, I will get to run Boston twice at the Age of 49, the first time being on my birthday!    A Top 10 finish in 50-54 Age group at Boston, in the 121^st running, on April 17, 2017, 3 days before turning 51!  And lastly, at Age 55-59, well … I hope to win my Age Group at Boston! I have come to the conclusion at the age of 45 that my competitive soccer days are over, and running has replaced as my primary passion ... I probably would have picked golf, but that is just to expensive ... it will probably replace running at 60!  lol

Anyway, interesting article here, the author runs a local training facility, and was recently selected as the coach of the the official Team USA, for the 2011 ITU World Championships in Beijing, China.

 http://thesportfactory.com/site/trainingnews/Peripheral_Training.shtml

Legs felt great this morning, went to trail to do an easy 4 mile loop, as I did a double run yesterday.  As soon as I started running, I was experiencing a 'popping' in both legs beneath my calf muscle.  I have experienced this before when my muscles are tight, but never with the frequency I did today.  I took it very easy, to see if it would work itself out, but it continued.  A 1/2 mile into run, I stopped to do some calf stretches, and then started back at an easy pace with a shortened stride ... the 'popping continued, although less frequently.  I kept it easy, and eventually it stopped, but I could still feel the tightness, particularly on inclines, which there are many on this trail.

Talked to trainer at the gym, and they said it was definitely my achilles tendon. There was never any pain, & I am not really sure what the 'popping' was, other than my leg sending a signal to my brain that I better take it easy ... or something might really pop!  I think the easy jog was good for it to stretch it out, & I definitely heeded the warnings & kept it easy - 10:20 AP.

 When I got to the steps at the base of the steep incline which covers most of Mile 4, I stopped my run.  Counted the steps as I walked up them, as I always wondered how many there were that inflict pain on me every time I run this trail ... there were 65.  Did some more stretching at the top of the steps, the enjoyed a peaceful walk up the hill & back to my car.  Thanks to the lovely humidity that we enjoy here, I was still drenched at the end of the run, despite the easy pace ... so I felt like I got a good exercise in ... despite the issues.  Will do some more stretching & Spin class tonight & probably find some flat running to do tomorrow.  I run a lot of hills & it definitely is tightness caused from running up hill.

Followed up Spin class with a short progression run of 1.8 on treadmill.

Achilles Maintenance!

1m TM, Spin class, 1m TM, Centergy Class

This was my son's first official 5k, so I just paced him ... he is not a runner (yet), but he is a soccer player.  His goal was to break 25 (mine was 24 for him, because there was a big downhill start ... but I did not tell him this).  He ran a great race, finished strong, and had a great time ... 3rd place Age Group medal ... nicest medals I have ever seen at a small local race, as they actually had custom race logo medals ... anyway ... he was excited to get an award ... and that will be encouraging to him to enter another one!  :)

7:08, 7:52, 7:48 ... and a 5:28 pace the last .12!  AP - 7:31.  He says I should not have slowed him down the second mile ... but he has no idea how many times I have struggled in the 3rd mile because I ran the first 2 too fast!  Much easier to run a smart race in someone elses shoes!  lol

He ran great & I was very proud of him!  Figures the one race I am in that I don't actually race is the one where the fast guys don't show up ... winner was 19:26 ... and I am certain I would have gone under 19 on this course & won overall ... which would have been nice to get the $40 gift certificate!  Oh well, it was more fun running with my son, that makes for a much better memory anyway ... not too mention I am supposed to be nursing the tightness in my achilles & not racing!  :)

It was a point to point course, so after the awards, he went home with his mom & I got another 4 in running back to my car, with a couple faster miles in the middle:

7:36, 6:59, 6:44, 9:00