First adaptation week done! This week was a pretty amazing week of running, helped in part by the night shift schedule that meant that I could do my runs first thing in the morning, rather than after a day of work. It was quite hot and humid (until today), so I also had the opportunity to do some summer adaptation!
Monday: 5.4 mile recovery run.
Tuesday: 6.7 mile run with Joe and Carl early morning with ridiculous humidity.
Wednesday: 7.4 mile hill workout. 86 degrees when I started! 7 by 45 seconds hard. Definitely felt much smoother this week although the heat was hard to deal with. Legs afterward.
Thursday: 5 mile recovery run.
Friday: 6.7 mile run with Prerace Shakeout. Arms afterward.
Saturday: Maybe the warmest (and slowest?) 5K of my life; 20:30 at the Craft Beer 5K. Such a fun day and great way to get my workout in. Winning a giant stein and Fastest Team was fun too!
Sunday: 12 mile long run in 48 degrees and rainy…Mother Nature is a little confused.
Total Miles: 50
Total May Miles: 234
Back up to normal mileage (low 60s) for this coming week. One of my biggest goals is to get my right hip to feel better; it’s been extremely tight and sometimes sore for a while now and I need to get a handle on it before harder workouts pick up. I think it takes a lot more of the workload than it should because of double surgeries on my left leg. To get things back to comfortable, the plan is:
a) Balance. Straight leg and bent leg balance on both sides to strengthen my hips and hopefully redistribute the load of running more evenly.
b) Stretch. Partner (aka Will) stretch the hamstrings, internal rotators and hip flexors. We spent 20 minutes on this this morning and it already felt better so I’ll be doing this routine twice a day until things loosen up.
c) Postural Restoration. I’ve been insanely lucky to have informal PT support from a team parent trained in Postural Restoration and over the years, he’s given me great exercises to do when I start to feel tight so I’ll be doing this routine again pre-run.
The other thing I’ll be experimenting with is trying to get my knees lifting a little higher. I am and likely will always be primarily a shuffler but if I’m going to get faster, I knee better knee lift. Before and after my runs, I’ll be starting to quick march for 30 seconds. I’ve had some success with this for other runners so I’m hoping it will help me too!
Finally, since I was on nights this week, I had a chance to do a little more internet reading between admissions. Here are the three things I found most interesting:
When track athlete Madison Holleran took her life last year, people felt that it was out of the blue in part because of a rosy image portrayed on social media. This article and its followup piece are a critical reminder for all of us that what we see online (and often what we choose to project) is not completely accurate. This is an issue that I continue to worry about as a coach and one that I’m still working on ways to address with my own athletes.
Speaking of young athletes, Mary Cain appears to have taken a break from NOP. I truly hope she’s okay and not injured or burnt out, but there is a large part of me that things that if she had only followed a more conservative trajectory, she wouldn’t be underperforming (for her) and now missing the outdoor track season.
Finally, it seems that strength training can give you 5K gains that just running cannot. I definitely agree that lifting is an enormously overlooked part of distance running, so I’m looking forward to trying to incorporate these findings into my coaching for the fall (since a huge number of my team are around 21:00 and 20:15 would be a whole different kettle of fish!)