Training & Racing Update: Week 3, Run Bike Streak

I’m actually pretty psyched to get in 24 miles last week. The miles were solely from walking until Saturday when I tried a little running. Running didn’t hurt too much but I didn’t want to take a chance and re-injure my ankle. Sunday I mixed a little bit running in and the ankle felt good. I biked 105 miles this week which was a big for me, and where I am in the training cycle for the White Mountain Triathlon (half IM distance); I hope it still happens on June 27.

Week 1 – 3, 100 mile training plan results

The big story: Run/Bike Streak Day 7 on Sunday. I ran/walked and biked for seven days in a row. I’m going to keep doing it to stay motivated – heck it worked to keep me going this week when the weather was crappy. It’s the little things in life sometimes.

My walks and runs over the weekend took me through St. Paul’s campus, one of the few places that is really green.

I’m slowly getting back to hiking since the uneven surface is tough on the sore ankle. Goldie had her second and third off-leash hike. She does great staying close but on the last hike wouldn’t come close enough for me to put her on a leash to get back to the car. After 10 minutes I walked back to the car, opened the door and she followed Winnie right in. Success or Failure. I’m not sure but I rewarded her for getting in the car. 

Trails aren’t as green yet, but close.

I drove to Rye to visit my parents and sat 6 feet away from my mom in the driveway. Sunday was an absolutely gorgeous day with a high of 77 degrees. It was nice to see my parents. Goldie was a little nervous for her first one hour drive in the car but did great over all. She needs to get used to car drives since soon we will be hiking in the White Mountains. Back in Concord it was nice to walk in shorts and a tee-shirt. 

Walking through the arches at the State Capital.

Are you watching The Last Dance? I am and it’s such a good documentary. Highly recommended.

Now it’s Monday and gearing up for work. It will be interesting to see more businesses opening this week. It’s been an wacky week and I can’t wait to see what happens. My plan is to run and bike everyday and more hikes with the dogs in Winant Park. Stay healthy my friends.

Week 8, a big training week done

Happy July 1st. 

The highlight of Week 8: running 70 miles.

In past weeks I hit 68 mile which included hiking but this is a solid 70 mile with just running. 

This is Week 7 and total mileage is 75 and plan to follow the plan exactly meaning two days off and hitting the daily mileage. Last week I improvised some days; specifically running on Monday since I was sick the week before and didn’t need ANOTHER day off. I ran extra miles during the week because I just felt good, and on Saturday I ran 25 instead of 30 because I had a bit of total-mile-wiggle-room.

This week the temperatures were consistently in the 80s and humidity was high. I mainly ran in the morning to avoid it and on weekends tried to start early but gradually just got used to being drenched in sweat. The plus side of the heat is trips to the Merrimack River for Winnie to swim. The trail leading to the beach wasn’t buggy and not a lot of people yet. I didn’t swim yet but I’m sure this week I’ll jump in. 

Merrimack River in Concord

Saturday’s long run was an ass kicker with 2,500 feet in elevation gain. I ran out to Carter Hill and the apple orchard and along the way hit as my hills as I could. 

Coming down the hill from Carter Hill on the West End Trail in Concord. So green, so buggy, so beautiful.

Then came home, got more water and nutrition and headed out on the road to Bow and the big hill on the logging road. I was toast after. On Sunday I woke up sore, took Advil and headed out for a 16 mile run mainly on roads. The first three miles were slow but I was amazed when I got on the trail how good I felt; even felt fast. I knocked out the miles and then recovered the rest of the day which included another trip to the river and dinner on the patio at Cheers. 

And now for a day off! 

Just 7 weeks to Leadville. July is going to fun-filled. Yeah Summer. This coming week a possible Mount Washington ascent. A trip to Colorado to climb Pikes Peak. A trip to Lake Placid for the Sky Race. And finally, the last weekend the Pemi Loop with Bob and his Leadville buddies.

Week 20 Recap

This is the second recovery week since I started training. What a strange week this has been.

As a recovery week, the mileage during this week was really low and I took a few more days off due to knee pain. I think I figured out what happened with my knee: the fall, over use, stress and putting on too many miles. I’m following a plan that has gradual mileage increases but it still wrecked my body. I think, too, that I stopped weight training and that didn’t help. I did everything right this week, well, maybe not everything right but I iced, rested, elevated and got my legs stronger. Since I had pain in the adductors weeks leading up to the knee injury, I think that part of the knee pain was coming from the weak adductors.

Now, I will get back to weight training and do my core exercises every day. I remember reading that the most important think about ultra running is arriving to the start healthy and injury free. The miles have been a struggle on my aging body and now I understand that I have to do everything I knew I had to do to stay healthy and injury free.

Lesson Learned.

I will do yoga a few times a week and weight training. I will hike and run at night.

Next week is Week 19 – the biggest week yet.

I’m excited for the week and to be strong and healthy.

132 days to Leadville.

Average Weight: [I don’t want to talk about it]

Average Resting Heart Rate: 44

Total Vert: 2,273

Miles: 23.9 (includes hiking)

Track Workout Part 2

Yesterday was my first track workout in a long time but I couldn’t remember exactly when it was. Thanks to Facebook Memories, I learned this morning it was two years ago!

Today is a recovery day so I swam 1,200 yards at the Concord YMCA. There were some fast swimmers in the lanes next to me.

Happy Friday.

How to Recover Right

I’ve always been pretty good at recovery after a hard workout.

On long bike rides I pass the time thinking about what I will eat when I get home and what show I’ll binge-watch on Netflix as I stay off my feet and recover.

After long runs – the same.

I love food and I long binge-watching my favorite TV shows.

As I get older I’ve been focusing on much more stretching and foam rolling post workout, and making sure I have enough time to do it well especially when time is short in the morning mid-week.

When I lived in Colorado my gym even had a class on Fridays called Stretch that was really a foam-rolling class. It was a great lesson on the importance of long-slow rolling on every major muscle group; and not rushing through it, which I have a tendency to do.

TriggerPoint has some great videos on foam rolling basics:

There is even a Pinterest board to help figure out the best ways to roll.

Happy Friday. See you out on your Long Run tomorrow!

Kristen