Monday, July 16, 2012

Week 11: The North Face Endurance 50K Training

Monday: Core/20 Mile Ride
  • Not an auspicious start to the training week, woke up with my lower back very tight, almost painful, spasms not there yet, but threatening.
Tuesday: 8 Mile Run 
  • Back feeling better, but my morning walk with the dog suggested to me that I was not yet ready to resume training.
Wednesday: OFF
  • After a few days off for back pain, decided to take the bike out to not only see how it felt, but more importantly, how I recovered. Thirtyish minute ride felt okay, hope the back cooperates during the day and feels better tomorrow.
Thursday: 20 Mile Run
  • Bike ride might have been a bad idea, woke up very stiff. Kind of odd, my back didn't hurt much, just felt like it would start to hurt if I overdid it or turned wrong. Laima remembered we had Bengay, so I rubbed some in and like magic, most of the stiffness and pain went away. So lucky I have her!

JCORE System

Friday: Strength/Core
  • Woke up feeling better, but common sense told me that it was not yet time--more Bengay and taking it easy was the order of the day. Maybe a bike ride tomorrow and a short run Sunday to gauge where I am.
  • No core today, but....there is on the horizon. I got the JCORE System, a 40 day program to strengthen the core and, hopefully, lots of the rest of me as well. Depending on my back healing, I'd like to start this Monday - Laima said she would join me, so soon there will be a twelve-pack in the house!
Saturday: 25 Mile Ride
  • Probably could have ridden, but opted not to, resting and healing the back are a priority.
Sunday: Speedwork/Drills
  • REALLY wanted to run this morning, but decided that the whole week off was more important long term than a short run and possible re-injury. Some minor twinges on the morning dog walk confirmed it was good to wait.
Weekly Totals:  9.72 miles,33:58.

(Training Plan adapted from Jeff Horowitz’ Smart Marathon Training)

Definitely not the week I wanted, but I suspect it's the week I needed. The injury was a combination of factors, mostly stress due to work, some family stuff, and probably overtraining. After a week off, I feel refreshed mentally, ready to get back at it, and that's pretty important, as this second half of the training plan won't be any easier than the first.

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6 comments:

  1. I was going to comment that you probably needed that week off, but you beat me to it. :)

    Hope this week you're feeling 100%!

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  2. Sorry you had such a bad week, but it sounds like the rest was what you needed. Hope this week is better!

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  3. Take care of that back. The goal is to get to the start line and finish, not kill yourself getting there. Good luck with this week.

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  4. I'm with Kate and I think the next week will be great. I just did a recovery week and hope my next few weeks will be big. Keep it going, you are doing great!

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  5. Good job listening to your body Kovas. A week now could have saved your race.

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  6. Hope you are feeling better now! I always have to have Steven remind me that I can take medicine when I have aches. Why do I forget these things?

    My mileage was low last week too. It happens! :)

    ReplyDelete

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