The Weekly Mile: Week 22 (The Importance of Step Backs)
Monday, September 10, 2012
Nikhil believes in accumulative training. Even though it's pretty contrary to every book ever published on running, I have to respect that everyone has their own methods for going the distance. He likes running further every time he runs. I follow the method that involves, what I believe, are very important step backs in weekly mileage to give your body time to rest & recuperate, and your brain time to adjust to the fact that the long run you just accomplished was actually "easy". And that's a BIG deal for me.
This week was a series of "longer" weekly runs and one weekend long run of 16 miles. 2 miles LESS that what I already accomplished last week. But I rocked it - hard. I ran fast - completing 16 miles is 3 hours and 12 minutes. 3 minutes faster than my goal pace for the marathon. And my half marathon time came in this week at 2:34!!! That's pretty incredible.
So even though my longer weekly runs were a drag and it took A LOT to get me out there both nights, I'm really starting to see the benefit of those runs in the grand scheme of the full training schedule.
On Wednesday night, I replaced my swim (cause my pool is closed - gah!) with finding out just how far it is from my place to Nikhil's. I live in a neighbourhood north west of the Chicago "loop" of downtown, and he lives in the South Loop, just south of all the big buildings and at the bottom end of Michigan Avenue. I was aiming for 8 miles, which I thought was about right, but found out that from door to door it's exactly 7.5 miles. It was a really humid night, so I called it quits for that night, and added a half mile to my 5 miler the next night. Gotta find ways to switch it up and keep it interesting! And I'm not gonna lie - it's nice to have someone to run to who will meet you at the end with a recovery drink and a calf massage!
Gearing up for the official 20-Miler this weekend. I'm more nervous about getting out of bed and getting to the start line in time than I am about running the distance though. I've done 18. I know I can do 20. And I'm starting to develop this method of thinking about the Marathon as well. My training plan has promised me success. The rest is all in my head. This will be the last weekend of assurances that I'm going to finish the race. From here on out, we taper. And the excitement builds!
Week 22 Schedule (Completed):
Mon - Rest
Tue - Rest (30 minutes on the foam roller & tennis ball - therapy)
Wed - 7.5 miles
Thu - 5.5 miles
Fri - Rest
Sat - 16 miles
Sun - Rest
Total Weekly Miles: 29
Total Weekly Calories Burned: 4375
Weekly Friday Weigh-In: 185 - counting calories again is working. This is a post-run weigh in though, so less that what it is during the week.
Week 23 Schedule:
Mon - 3 miles
Tue - 7 miles
Wed - Rest (or swim if I can find a pool!)
Thu - 5 miles
Fri - Rest
Sat - Rest
Sun - 20 Miles! (Plus 3 post-run miles if I can muster it)