Friday, January 29, 2010

Now what?

When I don't follow rules, I usually at least know what I should do, but right now I've no clue. Since MCM, I've broken my toe, took about 6 weeks off from running completely, then ran for 5 weeks, and ended up injured again with ITB issues. I know it may not have been totally due to weekly mileage (a lot more sidewalk running then normal, didn't wait to recover from my race, I did way too many hills, etc.), but now that I'm feeling good and I think I'll be ready to go this weekend, I have no idea what to do.

My weekly mileage so far has been:
  • 14
  • 0 (decided toe still hurt)
  • 30
  • 33
  • 34
  • 32
  • 31
I thought I could handle weeks in the low 30s right away, since I was feeling good and I was never sore or exhausted. But I have no idea what to do to get back into training. Where should my mileage begin? Can I handle doing a 16 mile long run right away? How can I adjust my mileage so that I can get back into serious training for Boston right away?

Before MCM, I had taken months off of running. In July, I was about 3 weeks into building my base, when I took 2 weeks off from working out in any way. There were a lot of reasons why, but I got into a big mid-training slump. I came back with two really strong months of training, just went right back into higher mileage weeks, and did very well in my race. So, I'm not completely dismayed by having to take two weeks off, since I've been cross training every day, but I want to get right back into it. It would be stupid to risk another injury, or irritate my ITB further, but I'm really at a loss with what to do and how to plan this. I think I can handle strong training again, but getting injured is just no longer an option. It's just not do able. If I'm out for even one more week, my marathon prep will be crap. That's not a risk I can take.

And, now that I'm two weeks behind, can I make it to the National Marathon as my last long run?

For MCM, I did one 20 and one 23 mile run. For Boston, I planned an additional 26.2 mile run because, hey, what's 3 more miles? And, its catered! But now, I don't know if I'll be ready for that by March 20th.

So far, I think I'll keep up my 16 mile long run. And, I am going to peg a swim workout to the end of my long run since its actually supposed to be 18 miles. I think I'm only going to run four times a week: a "track"/park workout, a tempo run, and a long run, with an easy 3 miler in there somewhere. Every other day, I'll cross train. Hopefully I can ease back into running, while really improving speed through quality workouts and cardiovascular fitness with the help of cross training. Every mile will have to count--I think I might consider just walking as most my warm-up and recovery so I don't have to count them!

Instead of a "long run" on Saturday, I am doing a tri-day of one hour spin, one hour elliptical, and 45 minute swim. It'll keep up my endurance! Then Sunday late afternoon I will try to run again. 

On another subject, through work I got my first professional massage. Perfect time to get one since my ITB is so tight. He's also a marathoner and works with a lot of athletes, I was promised 50% off my next session and a continued discount. I might go in Feb. and again after the National marathon if I run it! It was amazing. My ITB feels so great.

I got my body fat percentage taken yesterday at the gym, and I'm around 16%. Since I'm technically "underweight" and low on the athletic range for women, I think I can eat sweets again. If 12-14% of fat is essential for women, I'd only have about four pounds of fat I could lose. Funny thing is my weight is higher then ever, so I'm really packing on the muscle! Goodness, negative body image issues are so weird. I thought I was at 20-22%. Totally off...

Today, I have a 2 hour yoga sesh planned. Can't wait. Its my first class ever!


  1. I would run three (or four) 20+ milers before Boston and several 16-18 milers. As far as what to do now? I would run 16 but I would listen to my body too. Is it an out & back run? If so, you can adjust your miles accordingly.

    The most important part is to NOT over train and/or injure yourself before Boston.

    I'm sorry, but I can't sympathize with you being under weight. Never had any problem being "under" weight.

    All the best with your training.

    Take care,


  2. Agreed- theMOST important thing is to not injure yourself/ overtrain. Like you said, "make every mile count". Sounds like you're going in the right direction by incorporating a speed workout, a tempo run, and a long run as your basis of key workouts.

    On the long run, I would:

    Make sure you get several 16-18's, and after warming up a couple of miles, run them at MP +10%.

    On your 20+ runs, make sure you run at MP for a portion of these runs.

    I can't wait to see you succeed!