Back on the Roads

Have you seen my legs?

Apparently, they're still somewhere out there between the Philadelphia Museum of Art and Manyunk.

If you happen to see them, tell them that they must return to Manchester, because their services are required ASAP. I had seven months between Shamrock and Philly, giving me some time to take it easy and time to run base miles over the summer without really worrying too much about my long run distances for several months.

There's no such luxury this time, with Shamrock looming on March 18. I don't want to rush back, but there's definitely times over the holidays in which the miles are going to be tough to get in so I want to start getting my long runs back in and get started on some speedwork, even if I probably won't get much consistency till January.

This is the weekly plan that I hope to follow (mileages will vary):

Monday: 5-7 mile "regular" run

Tuesday: Yasso 800s (track workout) -- I'm hoping to start this week, but will probably still be taking it a little easy with a slow pace and only 3 sets, adding a set each time until I get up to 10. Supposedly the pace at which you run the 800s predicts your marathon time. I have to do a little more research on them since I haven't really done speedwork (for example, do I run them at a fast but comfortable pace or do I just run them as fast as I possibly can?)

Wednesday: Weights

Thursday: 5-7 mile "regular" run

Friday: Weights

Saturday: Long run

Sunday: Cross training (biking or NordicTrack)

I think speedwork and strength training (and I need to figure out exactly what this routine will be) will help give me more strength and endurance to help this marathon hurt less and hopefully go more quickly. I'd love to get down into the 4:30s. I'm not planning a fall marathon next year at this point, so I'd like have a better one so I don't become obsessed with revenge.

(If the mall can put up Christmas decorations in October,
I can start thinking about St. Patrick's Day before Christmas.)

I have to do a better job recognizing though, that things aren't going to always go according to plan, and that 30min on the treadmill is better than nothing.

Though I'm going to push myself more than I have in the past, the time for that was not this week. I ran 3.1 miles on Thursday morning, and it felt like I was still out at the end of the marathon course. If my legs could talk, they'd have been asking for some walk breaks. Today went a little better -- I ran 6 miles in about an hour (I forgot to re-start Garmin) but it was definitely all I had in the tank. I bounced back more quickly from Shamrock, so maybe I wasn't quite as beaten up. I'd like be back in double-digits by next Saturday, but I know it's most important this point to just be flexible and see how I feel as I recover.