Eyeliner courtesy of the day before (I always wash my face but taking the eyeliner off sometimes takes too much effort).
I got in my tempo miles early on the treadmill. Because of the snow shaking things up this week I needed to combine the tempo miles with a longish run to get them both in for the week (and then combine the hill workout into my long run later this week) so 11 miles happened. The next two days are shorter and easier.
I wore my St. George Marathon outfit to be filled with some good memories during the run… complete with a gatorade stain and my self-tanner marks.
3.5 mile warm-up and then 3 miles @ 6:48 average followed by a cool-down until I hit 11 miles. That 6:48 pace felt a bit harder than a tempo pace but I was too stubborn to push the slow down button. It’s crazy that my marathon pace from a few months ago is now a hard effort for 3.1 miles. <— I could let that discourage me but rather than focus on getting slower I’m focusing on the fact that I’m much stronger on the hills than I’ve ever been before and that I’m getting in more weekly miles than ever (injury free.. more on that below) in preparation for this ultra. It gives me butterflies that I now barely notice running up a hill nearby that used to make me want to walk the whole time up.
There is a time and season for different aspects of our training (including seasons of not running at all) and the best thing to focus on is where we are right now.
The tempo called for 3 miles but I always go a little farther on the treadmill to count for the time it takes the treadmill to get up to speed.
Don’t my AirPods look nice and clean?
After my snow run I had my AirPods in my vest pocket to use during my tempo miles (that didn’t happen) and Andrew grabbed my clothes while I was taking my hot shower and put them in the wash. My electronic key and AirPods were both in my pocket and both survived and work like new. I’m very lucky.
Brooke didn’t have school yesterday so she spent time getting fed toys by Skye.
We had a few errands to get done yesterday…. Andrew likes to try a new flavor with each long run. He is running 22 miles and he is going to try the French Toast Gu.
My niece came over and they giggled at the counter for an hour straight.
And the highlight of the day was pie night (for national pie day yesterday) at my friend Kelsey’s house.
She made all of these homemade. She is amazing.
WE LOVE BLANKETS OVER HERE.
Andrew’s off for his long run and he bought this to help with his chafing… I’ll report back!
From Megan D’s IG… Anyone else agree?
Time to answer another question!
Our mileage is higher than ever (I’ll be hitting 68 this week) with this ultra training and my body is injury free (knock on wood). Nothing is hurting in the slightest besides just some tired muscles after long runs. I used to get injured running much less and things have changed for me since then:
1. Most of my miles are very very easy paced (for me). Out of the 68 this week only 3 are fast and I have about 35 minutes of hill speed at a hard effort later on this week… about 10% of my weekly milage is hard. That is lower than during marathon training BUT with both training cycles my easy miles are truly easy. Back when I was injured all of the time I was doing all of my miles at either hard or moderate and then on my days off from running I was still doing spin or cross-training. I always take Sunday completely off now too which I think really helps me (I walk about 300 steps that entire day:).
2. I weigh more than I did when I was injured every other minute. I have a very regular cycle (I have an amenorrhea post coming up soon) and I have muscles and fat to protect my bones now. I’m not saying that injuries are usually caused from being underweight at all but for me it was a big reason why I was constantly injured. Going below where our body naturally wants to be (and can’t get to without underfeeding it) is dangerous territory. Why in the world would it do the things I asked of it if I couldn’t fuel it properly? I remember after I found out about my femur stress fractures my sister told me (in a very lovingly way) that my bones had nothing guarding them and until I did, it was going to keep happening over and over again <— Which is what I really needed to hear.
3. I sleep a lot. I’m not sure I would be uninjured with this high of mileage if Skye wasn’t sleeping well. Andrew and I are both getting into bed earlier than normal with this ultra training and the sleep we get each night is repairing the things that need to be repaired so we can keep going. I’m usually sleeping about 9 hours each night (and around 10 on Saturday nights) and if I can sneak in a short nap after the long runs I take full advantage of that. During this ultra training we’ve decided that in order to ask this of our bodies we need to sacrifice our love of the Tonight Show and catch up on our shows on the treadmill the next day instead ha.
From my training plan:
4. Our bodies keep score of every activity, the stress, the recovery and everything else. So you might be able to get away with not enough recovery/overtraining for a little while but eventually it will catch up to you and injuries are one of those ways that it tells us enough is enough. I eat the second I finish a run and I take downtime during the day (it counts even if kids are crawling all over me). I use my R8 roller, we use compression boots and put our feet up on the walls. I’m also trying to get in some serious stretching and yoga BUT I will say I am currently doing 0 strength training (besides some push-ups and planks). I am a terrible example with my strength training but with this training I just haven’t found the time to get it in.
5. I honestly 1000% believe that Dr. Bennett helped me to get my body to a place where I don’t get injured as easily. He reactivated muscles and anytime I feel a hot spot I go in to him and he helps me to get it figured out.
6. I now take FULL TIME OFF a few times a year. Last year I took 6 weeks completely off after having Skye and then another 2 weeks completely off after my marathon. This year I’ll for sure be taking of 2-4 weeks off after the ultra and then time off again after fall races. I’ve learned over the years that I can’t jump from one training cycle to the next without a complete break (from running AND cross-training).
*Bonus—> Sometimes injuries are random and they just happen (like my turf toe incident from landing funny off of a curb a few years ago)… you’ll learn some lessons and come back even more grateful for running. Luckily, we haven’t had any random injuries pop up.
Andrew is currently getting in the hard workouts/long runs each week but he is taking more off days than I do to get his body used to higher mileage. He has never had any running injuries so maybe he is just not very injury prone so he is handling the higher mileage really well (along with doing all of the things I mentioned above)!
How do you prevent injuries? What things have contributed to your running injuries in the past?
Favorite pie and LEAST favorite pie?
-Favorite: Any cream pie/chocolate and Last: cherry or pecan.
Had any recent experiences where you thought, ‘I’m sure lucky…’ like my above washing of AirPods and car key incidents?
What are you having for dinner tonight?
-Probably a mixture of things in my fridge because we are trying to use up everything in our fridge.