Training Log Archive: mariaamaya

Wow, what a fast and unbelievably painful run!! No wonder I don't do these things! Geez, that hurt!

So, I don't have my mile times but it looks like I didn't do too badly. I averaged 6:32 m/m, which I was very happy with. I won my age group (41 - 50) and came in 4th woman overall, I lost being 3rd woman by :19 seconds. I know that's a lot in such a short race but I was happy.

My right ankle had started hurting on Tuesday (the Tuesday after the 56.25 miles I did on Saturday). Not sure what the heck happened, but I wasn't sure I was going to do this race. I've been icing, and taking advil like crazy. After this run, I really need to get off the ankle and just take it easy. I didn't twist it, I don't remember falling on it or anything. All I can think of was that the laces may have been too tight, the same issue I had during Leadville with these damn shoes! I will be getting different trail shoes - the problem is, I like everything else about these shoes! They are super comfortable. Maybe my gaiters were pressing down to hard on the lace part. It was only on my left foot.

Needless to say it's just gotten worse throughout the week. Friday night, my ankle was super swollen. Anyway, I will need to do something else this coming week, just don't know what. I don't think I can row, maybe the stair master, I hate biking, the elliptical seems like it will cause the bend in the ankle/top of foot that will still cause issues. Don't know... I will test out a few exercises tomorrow morning and see what I can do.

Otherwise, my right elbow is slllooowwlllyy getting better. My right foot where I got that bump from my Danner boots is getting much better. I think every part of me that matters is broken. Ugh... :( Maybe I should be smart and go do some yoga...

Warm Up
.28 miles, 6:00 min walk

Run #4: 60:00 easy effort flat recovery run, middle of week.

Workout
Up to 6.5 mph from 5.7 mph every 2 min up to 34 min

Cool Down
3.70 miles, 5:00 min walk

Cardio super easy, legs feel pretty good, feet need a break. Top of ankle is really hurting... :(

Warm Up
.27 miles, 6:00 min walk

Workout
Run #3: 2 days before 5K - 30:00 easy flat run at slower than normal pace, followed by 4 x :15 normal flat strides. This is similar to the warmup you’ll do before the race except just 15 or 20 minutes.

0-10 min at super slow 5.5 mph
10-20 min, increase to 5.6 mph
20-30 min, increase to 5.7 mph
@ 30 min X 4 strides @ 10.0 mph for :15 sec (down to 5.7 instead of 6.0 mph)

34-42 min @ 5.7 mph, slow relaxed.

Cool Down
4.33 miles, 47:00 min walk

Good little run, will try to keep it in mind for the race.

Warm Up
.27 miles, 7:00 min walk

Workout
Run #2: Early in week - 45:00 easy flat run with 4 x :45 surges at expected 5K race pace mixed in. Think about the race while doing these - ie get a feel for what you will be shooting for.

0-15 min at 5.7 mph (slow good start)

@ 15 min increase to 8.8 mph (6:48 m/m) for :50 sec, drop to 6.0 mph

@ 20 min increase to 9.0 mph (6:39 m/m) for :55 sec, drop to 6.0 mph

@ 25 min increase to 9.2 mph (6:31 m/m) for 1:00 min, drop to 6.0 mph

@ 30 min increase to 9.2 mph (6:31 m/m) for 1:00 min, drop to 6.0 mph

31-38 min @ 6.0 mph

@ 38 min, increase to 6.1 mph
@ 39 min, increase to 6.2 mph
@ 40 min, increase to 6.3 mph
@ 41 min, increase to 6.4 mph
@ 42 min, increase to 6.5 mph
@ 43 min, increase to 6.5 mph
@ 44 min, increase to 6.6 mph
End @ 45 min

Cool Down
4.96, 50:00 min walk

Thought it would be hard but it really wasn't, aside from my foot killing me, it wasn't super easy but pretty easy.

Great after long run, it's a workout that's not super easy but still a good workout.