Breaking 2 Training Summary
To this point, I have given the background and the reason for setting the 2 hour goal (Breaking a 2:00 Half in 2020 and I just have to decide to move... decide to change... and stand up!). Now, the hard work of actually getting this thing done?
When it comes to training, I set out a plan for each day leading up to race day. The current race that I am eyeing, but not signed up for, is the Craft Beer Half Marathon in University City on March 28th. This training cycle is 12 weeks (with 5 weeks tacked on to the end for the Lake Norman Sprint Triathlon) and I tend to keep it pretty simple. 5 days a week (2 rest days). 3 of those days are running days. My training week starts on Monday, so each Sunday I sit down and look at the week ahead and make any changes based on schedule constrictions, needed rest, etc. The other 2 days are some sort of Cross Training (Right now that tends to be flag football or bootcamp workouts). As the week goes on, I will also make changes as needed, working toward an overall mileage goal for the week. A key to training for me is flexibility (a necessity with a wife and 8 kids). This week was a perfect example.
Monday After 8 miles on Sunday, Monday was a rest day
Tuesday Cross Training today was Flag Football Practice (FFP). I look at FFP as a speed and agility workout. Lots of sprint intervals, sideward and backward movements. This usually ends up being about 2-3 miles of movement. This morning, my legs and hips were pretty stiff so I ran a couple of miles in the morning to work out some kinks.
Wednesday I had signed up to lead a run with the Men's workout group, F3, in Harrisburg. Planning this about 9 hours after FFP turned out to not be the best idea. I was really sore to start, but the adrenaline of running with a group that is mostly faster than me helped me to run the first 2 miles at about a 9:30 pace (not far from Race Pace). As I finished this run though, my left knee was feeling pretty sore (not injured, but aching, like a bout of tendonitis).
Thursday With my knee still sore, I took the day off. We were supposed to have a Flag Football game this evening, but rain, wind and flooding put a stop to that.
Friday Knee still sore, but better. I decided to go on a walk with some extra weight in a backpack, to the neighborhood park. Not just walking, but walking with proper form, Core engaged and Glutes Engaged, focusing on landing on the center of my foot (I tend to land on the outside of my foot when I run)
Saturday Another Flag Football game cancelled. Knee still a bit wonky, so I opted for a two mile walk and some playground time with the younger 4 boys (youngest my ruck weight once again). Everything was well until the temperature dropped about 5 degree (from 41), the wind kicked up (in our faces) and the snow started falling while we were a mile from the car. The conditions did make the second mile faster than the first J.
Sunday 8 miles on the plan, but being cautious, only planned 5 the middle 5 miles of the Craft Beer Half Marathon course. A friend from my men's group met me at 6 and we ran a nice and easy pace. Felt good. Hopefully back to normal training this coming week.
The sore knee threw me for a bit of a loop this week. I had a similar pain during my Wrightsville Training a few years ago, just in the other knee. Three days of rest, some good stretching sessions and light action seem to have really helped. As I write this, Sunday afternoon, I am having no pain.
My final thought for this week is about Family. One of the main reasons I wanted to be healthier was to be around for and an inspiration to my family. It felt great to be able to include them in my rehab. During both walk/rucks, my 3 year old Ezra wanted me to lead him to run Fartleks'. According to www.trainingpeaks.com, The word fartlek is a Swedish term which means speed play. It is a training method that blends continuous (endurance) training with interval (speed) training. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances.' Or put a little more simply, running faster for some random amount of time, i.e. run to that mailbox, to the street sign, to the light pole. Kids, for the most part, will do things that they see their parents doing. When on a greenway yesterday, my 8, 6 and 3 year olds ran over a mile of Fartleks, just because they know what they are and they think they are fun (and the 9 month old on my back squeeled each time his brothers ran back at us). They did them because they have seen their Mom and Dad do them. Five years ago, I decided to put in the hard work to be healthier for my family glimpses into their world like this gives me some confirmation, and hope, that the endevour is bearing fruit!