Last week I ran a mileage PR: 58 miles. What pleases me more than reaching a new PR is the fact that my body feels great! No aches. No pains. No tender knees. No sore arches. In the past, the higher the miles the more my body hurts. Donâ€™t get me wrong there were times this week when I felt TIRED, when I didnâ€™t want to get out of bed at 5:15am and run, but my body doesnâ€™t hurt! Even this morning, though I felt tired at the start of my run my body wasnâ€™t screaming at me to stop. Nothing hurts. Amazing! There are a few factors which I think contributed to this, but first the mileage breakdown:
Monday: (Tempo) 6.29mi with 4mi at Temp0 (7:37; 7:38; 7:38; 7:22) on the road. I always run the same route for every tempo run so that I know improvement is due to changes in my body and not a change in the course. The course I run is relatively flat with a few slight inclines.
Tuesday: (Easy Pace) 6 mi in the morning on the road, 2mi in the evening on the treadmill (9:13 pace)
Wednesday:(Track) 2.5mi in the morning on the treadmill, 5.9mi in the evening (1.1mi warm up on the trail, 2.5 on track, 2.3 cool down on trail and road)
Thursday: 9.17mi progression run on the road (8:38 pace)
8:47 ( I live on a hill and most of my runs end with me going up the hill to my house. Makes fast finishes tough, but isnâ€™t that the point?:)
.17 at 733
Friday: Easy Pace 4mi on treadmill (9:05 pace)
Saturday: Long Run 22.1 mi (9:00 pace) I was most pleased with the last five miles. I was able to pick up the pace vs. slowly limping towards home.
At the end of the week my husband asked my why I couldnâ€™t manage two more miles to make it 60? He is incredibly supportive (when I race I can always here is voice loud above everyones cheering me on) and always challenges me, which is why I love him! Believe me I wanted to do 60, but I was committed to taking Sunday off, so when I realized that I was only two miles away from 60 after my 22 miler on Saturday I decided to leave it there. Plus it was hard enough getting in those 58, especially on Tuesday and Wednesday. Tuesday we were up at the Childrenâ€™s Hospital at Dartmouth all day for Jackâ€™s follow-up (which went well!) and for shooting a promo video for CHaD (more on that later this week!) so I ran early and then late. Then on Wednesday my husband left early and wanted to get 3-4 in on the treadmill in the morning, but Sophia woke up early and came plodding down the basement stairs asking for breakfast. So off the treadmill I hopped to make breakfast. Getting in the miles was not easy, Jack is still unsettled in his sleeping patterns after spending nearly a week in the hospital. Many nights last week I was up 2-3 times with him, making for early morning wake-ups tough.
I think part of the reason why my body is feeling as good as it is after such a high (for me) mileage week is that I split several of the days into two runs, some of those two-a-days were planned (Wednesday) some were not (Tuesday). Even though the split was small (two and three mile runs added to 6 mile runs) I think it meant a little less ware and tare on my body. I also took an ice bath for 15 minutes after my 22 miler and then wore compression tights all day. I woke up Sunday with very little stiffness and no soreness. It was the first time Iâ€™ve ever taken and ice bath and Iâ€™m a believer now. It wasnâ€™t nearly as painful as I thought it might be, in fact it was welcome relief after a very humid and hot run. I also did a step-back week last week and only ran 32 miles (versus 45, which is where my mileage has been for the past month or so). Iâ€™m following the advice of my run clubs track coach and using the knowledge I acquired at the USA track and field coaching certification class to formulate my raining plans.
Monday is normally my “tempo day” and last night I thought I felt good enough to run tempo today, but when I got out there, even though I wasnâ€™t hurting, my body just couldnâ€™t go to that next gear so I decided to make it a recovery run. Iâ€™ll do tempo later this week when my body has had a chance to recover a bit more.
This week is my last hard week before I begin winding down and start tapering for my seventh marathon on July 26th, Around the Lake in Wakefield, MA. The marathon will mark the end of the training cycle I am in now and hopefully launch me into the next training cycle with a solid mileage base; my next training cycle will culminate in my goal race, the CHaD Hero Half Marathon on October 20th. The Around the Lake marathon is a rather obscure, small race in MA that runs 8 laps around a small little lake. I have no expectations for this marathon. Iâ€™ll be running with my sister and our goal is to just have fun, Iâ€™m excited to see where that mindset takes us!
Around the Lake and the CHaD Hero Half are the only races I have on my calendar now, but there are plenty of options for small local races in August and September. Iâ€™ll probably look for a 5 miler or 10K in September to really test out my race legs and see how prepared I am to run my goal of 1:35 in October. And of course I canâ€™t leave out Hood to Coast at the end of August! Iâ€™ll be running with Nuun on Team Watermelon, though I donâ€™t really think of this as a race, in my mind itâ€™s more like a retreat/sleepover-in-a-van with a bit of running thrown in:) I canâ€™t wait!
What is the highest mileage youâ€™ve ever run? How do you recover and avoid that “beat down” feeling after high mileage or long runs? What races are you looking forward to?
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Wow! What an amazing week of running! I have done two weeks at 60 and one at 62 last year. I found that my body does better with the quality not quantity training plan, but I know high millage works for so many. I am in awe that you are doing a summer marathon! Plus, you have so much going on with Jack… You are one hard working lady! Love you so much!! After running ragnar with #Highnuun I am that much more excited to run HTC with you!! Ahh, canâ€™t wait!
I think that with everything that has been going on with Jack Iâ€™ve needed to run even more. Iâ€™m not sure anything higher than 60 would be beneficial to me, I felt like some of the miles I was just adding to add miles. The closer we get to HTC the more excited I am…I honestly am really looking forward to the “break” and the time away. I feel like I need it:)
Kristen L says
So impressed by your high mileage week — like Lisa, I think I work better on lower mileage training plan with just a few quality workouts. Not sure that my knees could handle so many days of running. But Iâ€™m always amazed at people who can make the high quantity work! Awesome job!
I canâ€™t wait for HTC too! Itâ€™s going to be so much fun!
I think even with high mileage itâ€™s important to make sure the quality is there…hopefully thatâ€™s what Iâ€™m doing;) At least Iâ€™m trying to make sure every run is serving a purpose and not just “junk”miles.
Anna Smith-James (@AnnaTheApple88) says
Great mileage! I canâ€™t wait to get not my marathon training and hit higher mileage but at the moment Iâ€™m just recovering from an injury so Iâ€™m building it slowly back up. I think itâ€™s so important to not run every run at fast fast pace. You need those easy runs for recovery.
Anna, I am a firm believer in recovery and easy pace runs now. I used to try to run every run faster and it is the perfect recipe for overtraining and injury. I found that three days of hard effort are enough: tempo, speed and long. And everything in between should be easy/recovery with a few fast finishes thrown in on the days when Iâ€™m feeling good. But it is also so important to listen to your body and go easy on the days your body is telling you too, like this morning:)
Thanks for your comment!
Krysten Siba Bishop (@darwinianfail) says
Kicking Ass and Taking Names! LOVE IT!
Aww thanks! You to lady! I havenâ€™t had a chance to comment on your posts (or anyones for that matter…I am sooooo behind on my blog reading) but you are doing some amazing stuff. Especially your Tri. So impressed! Youâ€™re an inspiration!
Mark Arsenault says
Wow! Big Week. I just ran one of my highest mileage weeks which was half of yours. I decided to park my car Sunday and run 6.5 miles away so I would have my first 13.1 when I got back! I felt like I could jump forward on my half-marathon training so I went for it. Strangely, it was the best run of what was a difficult week of running. I guess running can be funny like that. Unfortunately, I did experience a few minor running injuries that I keep reading about but hadnâ€™t encountered yet — blisters and bruised toenail. Iâ€™ll back off a bit on the runs this week and fit in some swimming and cross training. I recently joined RRC Sarah, so Iâ€™m looking forward to meeting you! Congrats on your Bobcat Bolt finish!
Mark thatâ€™s fantastic! Every mile counts. Iâ€™ve never been this high. In the past my mileage has always hovered in the 30â€™s rarely getting above 40. But thanks to a little advice from John Tuttle (the RRC track coach) Iâ€™ve been building slowly from the thirties to the forties and now into the fifties. I think the slow build up is why Iâ€™m feeling so good. Letâ€™s see if I can keep it that way! Look forward to meeting you!
Happy Fit Mama (@happyfitmama) says
Stellar week especially coming off your big win. You are doing awesome even with all the mother runner interruptions. Canâ€™t wait to hear about the marathon. Sounds fun!
Thanks so much! Well see how 8, 3mi laps goes:)
So where do you run 22 miles?!?! I feel like even to run 10ish miles in my town would have me running all around it (itâ€™s that small haha) and then I get sick of it and donâ€™t know where else to run!!
Thatâ€™s pretty impressive!!! I would love to increase my mileage soon!!
We live in a small town on the rural outskirts. I did a clover leaf type pattern where I ran a 5-7mi loops in and out of the down town. So I passed through the down town area quite a bit (I also passed my house once), but I feel like that is a much safer alternative to running 22 mi thru rural roads into the next town.