Fitness Update for the week:
Tuesday: 9.5km run
Wednesday: Nothing *
Thursday: Massage therapy, Nothing **
Friday: Intentional Rest Day
Saturday: 96 minute run
Sunday: Rest Day ***
* I missed ultimate on Wednesday as I had a last minute work function to attend
** Ultimate was cancelled (rained out)
*** I was only awake 11 hours this day, had enough time for physio exercises, lunch and dinner and not much else!
Things that went well this week:
- Increased my weekly mileage from 14km to 21.7km.
- Had a very therapeutic massage on Thursday. Learned that I should ice my left ankle after every run, whether or not I think it’s swelling, and it is indeed my achilles tendon that has been swelling – built up some nice scar tissue in the area. Also, I need to roll out my legs and hips daily, I have a lot of tension in my calves, hamstrings and right gluts.
- Completed my first long run (over 90 minutes) with a new hydration belt, Nathan Speed 2, and it works wonders! By working wonders I mean that it stays in place and doesn’t ride up to my ribs making me look absolutely ridiculous as I run. So now I can look cool with my hydration belt around my hips (because running is all about looking cool).
- Ran a great route on Saturday which ended at my favourite Vancouver breakfast spot, Paul’s Omelettery. Chris had ordered for me, so I arrived and my omelette was ready in 2 minutes.
Lessons Learned for next time:
- Started my marathon training clinic on Tuesday, and I’m the slowest member of the group by far. I got upset about it during the run and had to remind myself that my focus is not to improve my speed, my focus is to complete the distance injury-free. I repeat: my focus is to complete the distance injury free (repeated for my own benefit). Moreover, my goal is to complete the Montreal Marathon in 4:45, and according to my pace schedule, my long-slow-distance run (LSD) pace target is between 7:30-8:25/km, and my runs are well within that range.
- Electrolytes are important. Woke up with a killer tension headache on Sunday, likely caused by the impact of running, lack of electrolytes/water, and trauma from the loud speakers at the Muay Thai event on Saturday night. Anyhow, ibuprofen did not help the headache subside. Gentle stretching coupled with half a litre of water with a nuun electrolyte tablet worked wonders!