Maintenance Week 3 Recap

A hilly trail run yesterday and a long run today = my bum, is sore. This is good though, it means I’m relying less on my quads and using my glutes and hamstrings more, good sign that my hips are getting stronger to correct my form.

Monday

This week started with some hill repeats on Monday. It was suppose to be intervals with MEC but the run ended up being canceled due to thunderstorm threat. So I decided to hit some hills, I’ve been wanting to for weeks but haven’t due to tight calves. It went okay I guess, couldn’t have been better, could have been worse.

Tuesday

image

Tuesday went for a bike ride. Same path I took a couple weeks but I went off the path onto a trail at one point. So rocky. I spent a lot of that little detour off my bike. Not sure how long I was out there for my Strava app was being finicky.

image
Trail stars/ends at the beach, finished at sunset so stopped to enjoy the view before packing up.

Wednesday

Wednesday I hit the pool had a great swim.

Thursday

Thursday was MEC trail run, we took an easy route which was good because I wasn’t feeling the greatest on the run and turned back with a couple other people at just under 4k for about 7.5 in total.

Friday, rest day.

Saturday

Saturday, trail run. So tired. Like ready to go back to sleep the whole time. Soo that made for a fun run, and it was hilly, I wanted the run to be over the whole time. My watch said we did 8.5k but we actually did the course from a 10k race so it was probably longer, gps watches don’t do so well with recording distances on hilly terrain.

image
Soo I tripped over a rock and fell in the mud. All good though got right back up. After a bit noticed my had was stinging a bit and looked down to see blood. Had to get another runner to lend me some water to clean it out, water doesn’t pour our of my vest’s bite valve.

Sunday, long run

Oh how I did not want to wake up for this I reset my alarm many many times through the morning before finally forcing myself out of bed. I brought my ipod with me because my head game was off and knew I’d need a distraction from 2 hours with my own thoughts. The run itself was actually great, weird though also. I was enjoying the run but at the same time still did not want to be doing it. Very weird. I took a few breaks to enjoy the view, and get another photo for #RunChatHunt

image
Found flag of my country and 3 others for #RunChatHunt

Because of the hill yesterday and this being my first long run on road in awhile I opted for a flat route by the lake. It was a good morning for a run, cloudy breezy morning was still a bit humid but the lack of sun and the breeze helped make it feel more comfortable. I beat most of the rain it did start drizzling a bit near the end and then started coming down harder when I was stretching but I don’t mind running in the rain.

image
The end of the Hamilton Lakeshore Path out on a pier, nice view of Bulrington

My pace though, I did the first 10k in under an hour, I knew I should have slowed down but couldn’t really manage it, I also kind of wanted to see what I could do and just went with it. I ended up doing 18k in 6:03 min/km the breaks I took helped but I’ve done that before on long runs this spring and still I’d average around 6:40+ so today felt totally bizarre and great. I knew I’d gotten faster lately by my last solo run was still slower than that so, still getting faster maybe! This is really exciting!

image
Still amazed at that pace, faster than I did the Chilly Half on March 1

Going to hatha yoga tonight, my bum is very much looking forward to it.

I have a 15k race on Saturday so I’ll be taking it a bit easy this week now.

Weekly Total: 40km

Maintenance Week 1 & May Total

This whole maintenance thing is interesting. While I did have 2 months off between my 2 half marathons late fall, I was essentially injured the majority of it so I didn’t really do maintenance, it was kind of more recover from half, run, nope still injured, rest, run, hurt something else, rest AH HALF IS 2 MONTHS AWAY! Jump into training.

I’ve determined for the month of June I will be in maintenance mode, July I will spend building milage back up, and August-September will be full blown marathon training.

So, first official week of maintenance, it was interesting, I’m definitely feeling very rested but still have a lot of energy I want to burn.

Monday – Swimming!

image
I really just love how weird everyone looks in swim caps and goggles.

Swim, swim swim. I love swimming, it’s been a big part of my life, my whole life, there was a time there through high school and University I didn’t do much of it unless it was in a friend’s backyard pool but it was always something I loved. Running has made me a better swimmer, I’m constantly amazed at how much I improve without a whole lot of focus on it. It’s just something I do because I love being in the water and it works the whole body to keep things balanced from all the running.

Tuesday – Track Work

image
Hot red track = red soles

I was pumped for this, I was kind of excited all day about how I was just going to kill this workout, even though it was super hot and I was going to die, I was going to pull out some amazing times! So maybe I psyched myself up a bit too much. And also it was hot as hell. I was going to do 800m repeats but it was just insanely hot I switched to 400m so I could take more water breaks. Theoretically I only did 200m rests between the repeats, but no that’s a lie because I paused my watch and chugged water after almost all of them. I ended up only doing 6 400’s getting me to 5k. By that point I was almost out of water and it was warm despite me leaving it in the shade. Seriously killer heat. I did make some pretty solid 400m splits though! Didn’t realise the pace at the time but they were almost all in the 4:00’s! And only a hair slower than where McMillian says I should be for my 400’s, not bad given the heat,I was kind of running more towards what I’d do a 800 at instead of a 400 so pretty solid! And actually my 400’s were slightly long too since I was running in the 3rd lane.

Wednesday – Yoga

I was originally going to go rock climbing with a friend but she almost got a concussion a couple days before so she wasn’t up for it. Instead we went for a walk on the paths near my work and then I went to Yin Yang yoga. Great class. I was also amazed at how easy everything felt. I think it was my first time doing yoga all year when I wasn’t sore. We went in to chair pose and I was like oh no, here comes the suffering, but I was in it, and just like, oh, this doesn’t hurt? Huh who knew. Goes to show that even when my quads felts fine, they were still tired.

Thursday – Group Trail Run

Man I was so ready for this run, I was so energised I could have run for ages, I felt amazing on this run, I was running a great pace and doing it pretty well. The only bit I felt really tired was right at the end when the group leader took us through the munch path and picked up the pace quite a bit but I held on a best I could! We ran 8.9km in total and that last 900m we were running a 5:35-5:50 pace, thats fast for road for me never mind the end of a run and on mulch which is one of the hardest surfaces to run on.

Friday – Bike Ride

image
Riding along the Red Hill Creek trail

Normally I take rest day Friday but I knew I wouldn’t be able to do anything Saturday so instead I took my bike out for a ride on a stone trail. Great ride! Did 18k in total. Would have done more but the first 9 took me almost an hour since I made some stops along the way for various reasons, and when I saw the time I kind of got panicked because I start crashing when I get up to 2 hours, even on a bike. So I turned it around, and then realised I was going uphill the entire way, very very minor I didn’t even notice. But I essentially flew back to my car so I only ended up riding for an hour and a half. Great ride though! I’d never been on that trail before meant to take my bike on it last summer but never got around to it. Very pretty, especially in the area I had to turn around in I was sad I couldn’t keep going.

image
My phone didn’t have enough juice to record my ride so used my watch so I’d know my totals. Didn’t save it though didn’t want t mess up my running records. You can go on Garmin and change the activity later but the watch still keeps the records. So took pit then deleted it!

Saturday – ‘Rest Day’

image
Very rainy and humid day to help a friend move.

‘Rest Day’ note to self, helping a friend move will not be a rest day. Holy stair climbing. It was also insanely hot and humid. All the sweating. Long, exhausting day, which leads to…

Sunday – Actual Rest Day

I got lots of sleep Sunday. Probably got 9-10 hours sleep during the night. And was going to go run but I was like oh its cool out today I can put it off a bit. Mistake. I was so tired and lazy, I did not end up running. And I also took 2 naps. I felt okay about it though given the day before. Less okay given all the food consumed but whatever. I’m not going to stress about missing my run, I just decided instead of cross training on Tuesday I’d run, so I basically shifted my weekend runs to during the week. Yeah sure, that’s a thing. I mean I shifted Saturday over so I picked up extra run Monday, what’s another shift over?

Totals for the week 13.5 km running knew it would be low since I was moving 1 run into this week, and then ended up moving another so.

Total for May: 134 km lowest this year but I completely smashed what I did during maintenance/recovery last time so there is that (79km in November & 72.5 in December).

Intervals, Yoga & Biking

Monday I met up with the MEC Burlington meet-up group again. Mondays are different though, they start off with a half hour clinic, topic changes every week. This week was the second part of a talk on threshold running. This is the area I struggle with the most so it was great to get some more intel on the matter. The group is led by one of the staff members who is completing or possibly just finished getting a diploma in health and fitness focusing on running. He himself is some crazy fast runner and he knows a lot, super nice and a great run leader. Really amazing thing MEC does all for free! You normally gotta pay big bucks for this kind of thing. After the talk we head out for a 5-6km run. Since it was a talk all about speed runs, we put that to the test and headed to a park down the street from the store to do intervals. What I was not expecting with this run was the surface. We were running on grass. Some areas the grass was pretty long so you had to pick your knees up, good thing in the end, but certainly made the workout a lot more difficult. I once again proved I’m horrible at pacing myself. For this workout we did 2 laps hard, 1 lap rest, 1 lap hard, half lap rest, half lap hard then took a breather and did it all again. My first lap was fabulous, then it was all downhill from there as I ran out of steam. The grass didn’t help and probably still some residual stiff and soreness hanging around from my half. The next day I was definitely feeling the effects of the run in my hamstrings – or possibly Sunday’s yoga. Either way, kind of now understand why they say it’s not a good idea to do speed work first couple weeks after a race. OH WELL. I twas under 6k anyways.

Tuesday I went to a flow class, wasn’t the most challenging class I’ve done but there was some things we did that targeted the hip muscles so I was happy about that. After yoga I did some of my usual hip strengthening moves – side leg raises and such, but added some ankle weights! Man it was so much harder than you think it would be with the little baby weights I had. HUGE difference.

image
Ankle weights for side leg raises to strengthen hips

Today I hit the trails! Well more like paths. I have some convenient paths by my work I like to walk at lunch, haven’t done much running on them yet as this is a new job haven’t had much of a chance yet. But today I brought my bike to work with me so I could go for my first proper ride of the year. This is a new bike I just bought a few weeks ago, I took it out for a very short little test ride after I first got it but have really gone for a proper ride since I hadn’t been on a bike since September and didn’t want to get on it so soon before my half.

image
Such beautiful day for some easy riding

Rode for about an hour, took me longer as I had to stop a couple times to figure out where the heck I was. I don’t know the area and these paths run through residential neighbourhoods so they like to spit you out in different places and sometimes its not easy to find where the entrance is on the other side of the road, if there even is one. Just checked my run keeper app… looks like my route didn’t actually save so that’s pretty annoying, so not sure how far I actually got and I was hoping to use that map to better memorise the paths for runs. Stupid app. Anyways felt great being out on my bike and the weather was great! Perfectly cool, lovely for a bike ride. After that I headed to yoga for some Yin Yang. Yin Yang is my favourite style yoga even though some of the yin stretched are crazy difficult for me. I’m fairly flexible, more so than the average person, but when it comes to seated folds I’m going no where and Yin has a lot of that. It’s an issue I need to work on big time. Anyways fabulous class more rigorous flow portion. My shoulders and back are going to be VERY tight tomorrow after all this yoga, they already were to going into this class. Should be fun!

Tomorrow I’ll be joining the MEC Burlington meet-up group for another trail run. Friday I’ll be resting and then 10k race Saturday! Hopefully won’t be too sore by then! haha I’ll try to take it easy tomorrow so my hammies and glutes can heal a bit. No promises though!