PGH Marathon training -Week 12 of 16

The focus this week was more on strength and speed and less on distance.  I ran my first race of the season: a 10 miler with a tough climb right at the beginning to prepare me for the tough climb up Mt Washington at the middle of the Pittsburgh Marathon (only one month left to go!). I’ll post the race recap later this week, for now let me just say that I managed to win my division and bring a trophy home πŸ™‚

My mileage was very low this week considering that it is week 12, just 23 miles. This is partly because I did a 10 mile race instead of a longer run, partly because I wanted to rest my legs before the race so I could perform well, and partly because I am doing a lot of cross training. I hope this works out, because I have my first triathlon scheduled for June, which means that I have to start spending more time cycling and swimming πŸ™‚

The bike ride on Thursday was particularly special. My wife had foot surgery last November, and this is the first time she is able to ride since then!! It was a bit unfortunate that it was a ridiculously windy day, which made the ride really hard, but I think she still enjoyed it. I will let her tell you the details.

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PGH Marathon Training – Week 11 of 16

It is that stage of the training cycle with the really long, really hard runs. I am trying to allow enough rest for my legs to keep up, but this week I was too ambitious and had to cut my long run short. Still, I feel it was a productive week overall and I there is enough time left to get my legs ready for Pittsburgh.

This was a very tough week for 3 reasons:

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PGH Marathon Training – weeks 8 to 10 of 16

I’ve been cold many times, but this is my first time getting the flu. It knocked me out for 5 days, but I think I’ve been able to make up for it and I am right back on track.Β  Here is the summary of my last three weeks of training.

Week 8 of 16
Week 9 of 16
  • Monday β€” Sick all day
  • Tuesday β€” Sick all day
  • Wednesday β€”Β Sick all day
  • Thursday β€” Feeling better, but still rested to make sure
  • Friday β€” Morning: 5k run @ 7:23 min/mile. Afternoon: Fitology Studio 3 class combo (30 min indoor cycling +Β  30 min lifting + 30 min core)
  • Saturday β€” Full body lifting session + cool-down swim
  • Sunday β€”Β 14.89 miles long run @ 7:35 min/mile

I've been cold many times but I've never had the flu before. It struck hard and knocked me out for almost 5 days. It is time to get back to training and make up for lost time. So, I did a very easy paced long run on Sunday, and today I had 9 miles of hills for lunch. I hope to be completely recovered and back to full training mode by the end of the week. #GameOnPGH πŸ€’πŸžπŸƒπŸ»πŸ‘πŸΌ — #triathlontraining #trilife #tritraining #marathontraining #ruleyourself #hellobetter #newtons #newtonrunning #gravities #nevernotrunning #furtherfasterstronger #beatyesterday #garminrunning #fromwhereirun #runnershigh #noexcuses #whatyoudointhedark #runningshoes #happyrun #swimbikerun #runitfast #runnerslife #runnerofsteel #runnerscommunity #runnerspace #runnersproblems

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Week 10 of 16

 

I can’t believe more than half of my training is done and there are only 6 weeks left! I am feeling mostly strong with my runs. I was very surprised my legs aren’t sore at all after an 18 mile run on Sunday. But I am not being as fast as I would like to. So, it is not clear whether I will be able to meet my BQ standard. There is still some time to try to get stronger and faster. The next three weeks are going to be tough, with 20 mile long runs, and an extremely hilly local race.

PGH Marathon training – Week 7 of 16 – Getting rid of heavy legs

As the training intensifies, my legs are starting to feel fatigued. So, I’ve been reading a lot about heavy legs and I decided that my legs needed some rest, and some long easy-pace runs. That was my focus for this week. I cancelled one of my scheduled runs, and I slowed down my pace. Also, I did my first brick workout of the season looking forward to my first (!) sprint triathlon in June.

w7a
Sun’s out runs out!!

Slow pace and long distance

With my first ride of the season, a very intense long run, and two HIIT workouts, last weekend was a killer. And I could feel my legs (rightfully) complaining. So, I decided to do a little flushing, with long low-intensity intervals to freshen up my muscles. First thing I did is schedule a rest day for Tuesday, and cancel an easy run I had scheduled for Friday. Also, I replaced a scheduled tempo run with an easy pace five miler. Finally, I slowed down my pace for my long run on Sunday to 7:49 mins per mile instead of my 6:50-7:05 pace from previous weeks. I hope this flushing pays off. Next week I plan to bring the focus back to speed.

Brick workout

A so-called β€œbrick” consists of a full bike workout followed immediately by a full run workout; in other words, it’s a session in which each part could stand alone as a complete workout

I’ve only attempted to do two brick workouts before this season, and I haven’t been very successful. The first time, my legs felt completely exhausted after I started running and had to walk half the way (some people say that this feeling is the reason why they are called “brick workouts”). The second time it didn’t really count because I did a stationary bike workout instead of an actual ride. So, I guess this week I did my first successful brick workout ever!

I chose to do an approximate sprint-distance brick with a 12.6 mile ride followed by a 3.0 mile run. I managed to keep my transition in under 4 minutes. Which is not bad considering I had to walk up to my apartment to change my shoes, leave my bike, get out of my thermal clothes (winter wind on the bike is no joke), and kiss my wife. In fact, I did much better than I expected. It looks like I will definitely  be able to finish my first triathlon (scheduled for June) in under 1:30, and maybe even under 1:15.

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My first successful brick workout

Menu of the week

  • Mexican-style steaks and lentils
  • Baked pork chops with mashed sweet potatoes and arugula salad
  • Chicken fajitas and refried beans
  • Teriyaki turkey burgers with fresh veggies

 

PGH Marathon training – Week 6 of 16

After Pittsburgh, I’ll have 1 week rest and then 6 weeks to train for my first (!) triathlon. So, I decided to incorporate some swimming and cycling to my training starting now. I’ve been swimming for a while, but this week I did my first ride of the year, and it went great (which is good so I don’t have to feel bad about slacking a bit on my running).

First ride of the season

I planed my bike ride for Wednesday afternoon, but the weather was awful and I didn’t have time to do it before dusk. So, I rescheduled it to Friday and joined my wife at the gym instead. However, I was feeling tired and not very motivated Friday and I decided to ditch it all together. Fortunately, the weather on Saturday was absolutely perfect and I couldn’t resist going out for a nice hour-long ride.

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Bunion Surgery Recovery: Week 12

Yesterday marked 12 weeks post bunion surgery. It’s incredible how easy it is to fall back into a normal routine and forget the recovery journey, and I find myself randomly longing for the early Netflix-and-napping-all-day days. I’m stuck between “still recovering” and “almost okay” which is a bit awkward.

Photo Feb 13, 10 57 08
12 weeks after bunion surgery

These are the things that remind me that I’m still recovering:

  • I cannot drive yet
  • I cannot wear regular shoes
  • NoΒ exercise using my feet
  • I still have to wear a toe separator
  • My foot swells and tingles after being at the office all day
  • I have a limp when I walk

This are the things that make me feel almost okay:

  • I can spend 8 hours at the office with only some discomfort
  • I CAN SWIM (provided I am not barefoot around the pool)
  • I’ve been killing myΒ upper body weight training
  • I can sleep normally
  • I can wear regular shoes (if they have thick, sturdy soles — so not my regular shoes)
  • I can paint my toe nails πŸ˜‰

My next recovery milestone is driving and doing some form of exercise that involves using my foot. I am very happy with the pace of my recovery and the surgery results. My right foot does not hurt at all, and now I am noticing the bunion pain in my left foot (which was shadowed by the severe pain in the right foot).

I can’t yet say whether this will make running or cycling better for me in the end, but I can’t imagine how it could not!