Superior 25K Training: Week 1

Right back on the horse.

Monday: 3.5 mi, treadmill (walk), 118 bpm
Tuesday: rest
Wednesday: 4.5 mi, paved trail (Lakewalk south), 137 bpm
Thursday: 4.7 mi, trail (Bagley), 125 bpm
Friday: 5.5 mi, trail (Bagley), 136 bpm
Saturday: 7.3 mi, trail (Hartley), 140 bpm
Sunday: 9.0 mi, paved trail (Lakewalk north), 138 bpm
Total: 34.5 mi

Since Zumbro was kinda/sorta a training run rather than a goal race, I jumped right back into training and treated last week like a step-back week rather than a true race week, where I’d take longer time off. I intended to take Monday as a rest day as well, but I decided to do some active recovery by walking on the treadmill, and I felt like that was a good choice. Active recovery on Saturday or Sunday would have been better, but I’ll have to remember that for next time.

Tuesday I got a massage. I had a gift certificate from Christmas that I’ve been saving for this occasion, and it was a great decision. My massage therapist is awesome, and I have grown really comfortable with her. My hips and legs felt significantly better afterward, and overall I felt a lot more relaxed. The only issue I had was a little head stuffiness, which was uncomfortable while lying face down. I asked her how long I should wait after a race, and she said that I’d waited a good amount of time; the day after a race, there is often too much inflammation to benefit from a higher-pressure massage.

Wednesday I was back at it, on the Lakewalk, taking it kinda easy kinda not easy. I ended up running aerobically at a 14:56 pace, which was unexpected. The massage, plus slightly warmer weather, plus easier terrain, must have all worked in my favor.

Thursday I ran at Bagley. I was passed early on by the Zumbro 50 mile open winner with ease; he really makes running look easy. I make it look extremely difficult. I was STARVING the whole time. I’m not sure why, but I was so freaking hungry that I had to quit early. I had no energy and my heart rate was unusually low, which was a sign that I needed to stop. It freaked me out a little, but I was fine after I ate something and relaxed.

Friday I ran Bagley again, and I felt normal. It was my first run of the year in shorts and a t-shirt, and it felt like heaven. There was a still a bit of snow on the trails, but it had receded significantly since the day prior.

Saturday I went to Hartley, where it was muddy in parts (so muddy that I felt guilty about being on Root Canal; I will avoid it for awhile and I hope they will close it until the trail can dry up), with a few patches of lingering snow, and some dry stretches. I felt decent, although I ran slower than I would have liked. Slogging through mud took a lot out of my legs and my heart rate was tough to keep under control.

Sunday I wanted to do a long-ish run, but keep it easy, so I did the upper Lakewalk. It was cooler, so I wore a lightweight long-sleeved tee over a tank top, and I was glad that I did. At first I was worried I might get a little too warm, but then the wind kicked up on the way back, and I was cold. I was also extremely frustrated. The wind started gusting after I’d turned around, so the second half of my run was into the wind, and I had been hoping to have a few slightly faster miles because of a couple of slight downhills. It was disheartening, to say the least, to have the wind gusts send my heart rate up just as I was expecting to be able to calm it down and cruise. I kept hearing the “beep beep beep” of the HR alarm on my watch, which was driving me crazy as sometimes my heart rate was only 144 or 145. I ended up ignoring it and letting it beep away for the last couple of miles, although I still tried to keep it down. The run itself was decent, with all my miles in the 16:XX range, but I am tired of being slowed down by external circumstances like wind or cold. I also got a bit of a sunburn, just on my neck and chest.

I plan to get a new pair of shoes and make a few other changes to my training plan in the next few weeks, so I’ll provide some updates once I’ve gotten the shoes and figured out what exactly I’m going to do.

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