Road to Recovery

Sunday rounded out the first training block in my 12-week build toward the RVM. I was happy with how I felt after monster session on the weekend but also thankful to wake up and see that my bike was at home come Monday morning, i.e., I didn’t have to run to work.

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I begin my second phase of training with an easy/recovery week. I’ve scheduled nothing but light/steady running Tuesday – Friday, followed by a small track session on Saturday and a moderate cruise on Sunday. I could get very accustomed to this.

Truth be told, my back hasn’t completely settled down after jarring it two weeks ago and so I scheduled an appointed to see Janet this afternoon. She worked on my legs for a bit but spent most of the 45’ trying to get the right side of my back to loosen-up. My legs feel great, my back not so much.

As for the running, I was fortunate enough to be able to accompany Carter on his stroll home today. I don’t know whether it was due to the pedestrian pace, the massage, or the fact that I was coming off a recovery day, but my legs felt fantastic… it didn’t go unappreciated.

Happy trails.

Training:

Monday: day off (scheduled)

Tuesday: easy 46:16

Royal Victoria Marathon (12-weeks out)

I suppose an added day off on what was a scheduled recovery week isn’t the worst scenario to have happened, particularly when I was able to squeeze in a solid workout and a long run. Still, for someone who likes to follow a plan... Saturday’s doughnut stinks.

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On a weekend where Ally was away at a hen party, I definitely could’ve used an extra pair of hands. On Friday, an old varsity friend and his wife were out visiting from the UK (Bristol), and on Saturday afternoon Isla and I had a wedding to attend. These two events alongside walks in the park and playing on the swings made for two very busy but extremely enjoyable days.

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Amongst all the socializing and activity, I was able to sneak in a run. On Sunday morning, after the wee one woke up from her first nap (what a life, two naps/day) I drove up the peninsula and coerced her grandfather into spending some quality time with his granddaughter. Recognizing the opportune moment, I didn’t dawdle and out the door.

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With all the exceptionally hot weather we’ve been having, Victoria experienced a very unusual thunderstorm on Saturday evening. That evening, after returning from the wedding and with Isla sound asleep, I sat out on our back porch I nursed a beer while enjoying the lightshow. I then went to bed and didn’t pay the storm any more thought. That was until I was running through a layer of thick humid air that blanketed the ground the following day. The conditions remaindered me of my one experience of running on a treadmill… inside a sauna. It was hot.

The run itself was great. I eased into the first few miles but after about twenty minutes I began to pick up the pace, holding a steady consistent clip as I ran to Island View Beach, before returning through the Saanich farmlands and circling back home. I was thoroughly drenched.

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Week 12 is in the books, and apart from a missed 70’ cruise, I’m happy. My achilles has settled down (knock, knock) and my energy level is decent. Not shabby at all.

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Training:

Saturday: day off (unscheduled)

Sunday: steady 1:30:17

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Weekly mileage: 4h55’58”, +/- 69k or 43 miles

Anticipation

On one hand, it seems just a short while ago that I was bundled into bed, trying to warm up after a disappointed race in Boston. After running 26+ miles and what felt like a freezing wind howling between the buildings, I honestly doubted whether I’d make it back to the hotel. Had that been my first marathon, I would’ve sworn it was also my last. Yet, I’ve done too many of these races. Or at least enough to know that the aching pain and the feeling of frustration quickly dissipates.

Frank Shorter summed it up more eloquently, stating, “You have to forget your last marathon before you try another. Your mind can't know what's coming."

And so I find myself here today, sitting in front of this computer with a 12-week marathon program laid out in front of me. I love this period, the race is far enough away that dreams seem larger than life and the reality of the preparation has yet to be absorbed underfoot. The glass is definitely half-full.

This week was a transition period and I used the opportunity to take advantage of a second, unscheduled day off. The timing couldn’t have been more perfect. After watching my sister graduate as a police officer, the family made a trip over to Galiano Island to stay with Ally’s father for the weekend. With naught to do but relax, enjoy fresh crab and squeeze in a run, the weekend couldn’t have been better.

On Sunday, we returned to Vancouver Island and after arriving in Swartz Bay, I watched the girls drive off home and then set out on my long run tracing an alternative route to meet them. Within minutes, I was in MacDonald Park under a towering canopy of trees (helpful given the 23C temperature and the warm wind). From there, I sauntered through the sleepy seaside town of Sidney and the out into the farm fields of the Central Saanich. Despite the heat, the journey was remarkably uneventful. I experimented with a new electrolyte drink (the jury’s still out) and some Gu… lessons were learned.

Here’s to the week ahead!

Training:

Thursday: undulating 41:40

Friday: day off (unscheduled)

Saturday: 43:01 with Moneghetti strides

Sunday: steady/warm 2:02:17

Weekly mileage: 5h09’56”, +/- 72k or 45 miles

Balancing

In order for me to get in a run on Friday, I took advantage of the commute and ran home from work. The idea seemed good at the time, and Monday, well it was an entire weekend away.

After a solid workout and an accompanying long run, I found myself staring into an empty shed… and wondering why on earth I ran home on Friday. This missing piece to this story involves a lonely bike that was securely locked-up in the sub-basement at work. I suffered the entire way as I jogged down an empty Quadra Street on a quite Monday morning.

Tuesday, I rested.

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As for today, I fully expected to feel good on my run home, or at least I thought I deserved to feel good. If nothing else, my mindset was correct. And so it was on a balmy July afternoon, I wallowed in the discomfort as I paced out an undulating route home. I need to make sure that I stay on top of the training and not the other way around.

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Training:

Monday: easy 36:44 (unscheduled)

Tuesday: day off (unscheduled)

Wednesday: easy 1:06:14

Rain

I cycled home this evening for the first time in probably more than three weeks, at least since the snow arrived. Had I been able to turn my spokes 90 degrees I’d be telling you about my experience as a riverboat captain steering a mighty paddlewheeler. As it was, I arrived home much akin to the traditional drowned rat.

Why wasn’t I running home you might ask? Ach, well despite bringing the appropriate clothing with me, this morning it appeared I neglected to pack my shoes. Perhaps it’s for the best though. Given that I’ve stretched three of the last four nights, four times in the previous five months, my achilles is feeling a lot better.

So, with no running news I thought I’d update you on this guy, his words work best, “Just wanted to let you know that Sonja and I got engaged in Barbados over Christmas. It was up at the northernmost point of the island, which is stark in contrast to the white sand beaches of the south.”

Congratulations Brad!

Training:
Monday: day off/stretched (scheduled)
Tuesday: day off/stretched (unscheduled)

Nowhere but up

The photo is for Mike... you asked.

Today was nothing but rest and recovery, at least as far as the running was concerned. Jon suggested I do a little core work and sent me a few exercises, not only did I quickly called an audible switching from 30” to 15” sessions, but I confirmed what I’d known all along, I have a weak core.

A sucker for punishment I also performed a max push-up assessment, 32. Pathetic.

Training: day off (scheduled)

Rejuvenation

The primary reason to have a coach is to have somebody who can look at you and say, "Man you're looking good today." - Jack Daniels
I was looking good today.

I’m sitting here now, finishing the remnants of a favourite staple, sardine picante, my stomach slowly beginning to bloat after eating too much. I’m content. The last two days have left me emotionally spent and I wasn’t sure what to expect when I hopped in the car and on a last minute suggestion decided to drive up to UVic and run at the stadium.

I met O’Cal’s group as they were finishing their drills and although we were doing different workouts, and me believing that misery loves company, I jumped in and started with them. I can’t really explain what happened next. My legs had felt heavy and sluggish during the warm-up, which left me shaking my head as I split the first 400 in 1:12. What was I thinking? Okay, clearly I wasn’t thinking but when others are splitting laps between 60”-65” I thought I was going slow.

I was supposed to run the 800s on 2:40 but with the setting sun casting a warm orange glow over the track, and the cool night air tasting like a refreshing draught, I decided to let the cards fall where they might and proceeded to run smooth and in control. More importantly, I was having fun.

[2:32, 2:35, 2:34, 2:37, 2:35, 2:35, 2:36 & 2:34]

Training:
Sunday: mountainous 1:54:46
Monday: day off (scheduled)
Tuesday: 1:21:46 with 8x800 (2’)

Absorption

"The purpose of training is to stress the body, so when you rest it will grow stronger and more tolerant of the demands of distant running." - David Costill

Today I rest.

Thanks for all the comments on my recent race and special recognition goes to Eric for clarifying the difference between nemesis and archenemy.

Training: scheduled day off