A Look Back (WW # 25)

Welcome to the Weekly Wrap!

This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlin.  The purpose of this link is to connect with and support other active women.  You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!   {See complete rules} 

A bit of housekeeping...Please challenge yourself to come back to this link later in the week and interact with more active women.  We want to make sure Wednesday linkers have the same consideration as Sunday linkers.  It's a wonderful way to make new connections!  Also, because many of you enjoy linking on Sunday evenings, we are opening the link an hour earlier at 5 p.m. CT.    


On to my wrap...

If you think about it, I spent 6 months training for my first marathon.   In late June, I began training for Chicago.   Since I didn't share my training plan, I thought I'd show you that I did indeed follow one.  This is week # 9 of the plan I used (based on Hal Higdon's Novice 2):

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Total

9 Plan	Rest	4 m run	7 m pace	4 m run	Rest	Cross	Half M	28
ME	Rest	7 pace	Rest	4	5	Ski	12	28
Pace:		9:21		10:14	9:42		10:24

You may know I developed a metatarsal stress fracture two weeks before that race. After receiving my diagnosis, I immediately went to work to save my Disney Marathon registration which was only 14 weeks away.  I had to do something for my sanity...something measurable. This was what week # 6 of 14 of my alternate training plan looked like:

 

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

6			21 M	14.5 M		40 M	121 Min
What:			Bike	Bike		Bike	Pool Run
Heart:			160	152		154	134

It was very important to monitor my heart rate.  I had never done much of this, but it was the only way to know if I was getting a quality workout.  I needed time in both harder (80-90% max HR) and moderate (70-80% max HR) zones.  I tackled alternate training with a vengeance.  I was a gal on a mission!   It's one of the most difficult things I've undertaken and I truly appreciate all of the support you gave me right here on the Weekly Wrap!

Several of you have asked me about pool running.  Marcia from Marcia's Healthy Slice first suggested it to me and sent me THIS LINK.  It will answer any question you may have.  I found it helpful to really drive my arms through the water to keep my heart rate up.  I clipped my iPod Shuffle to my headband and wound the cord around my ponytail in order to have music.  I could not have done it without music!   I'm afraid I was known as the crazy lady in the pool.  Um...who cares?

Pool running is no joke!  The resistance of the water will provide a workout like you may never have experienced.  The first few sessions wiped me out.  My lungs were so sore.  I increased pool running by 10-15 minutes each week beginning at 60 minutes and peaking at 2 hours and 45 minutes.  Yes, 2 hours and 45 minutes non-stop.

The traveling HRM has made it's way home to Karen!  Thanks again!

I also increased the mileage of my long outdoor weekend bike ride by roughly 10% beginning with 20 miles and peaking at 60 miles (4 hours and 20 minutes).    I really enjoyed these rides and plan to continue cycling.  Note with my alternate plan I had two long efforts each week on back to back days.  That required an extra day of rest! 

My peak on the bike.  I forgot to switch my Garmin from pace to speed!

It wasn't until 4 weeks before Disney that I was able to run.  I had no choice but to ramp up quickly.  My long runs for those weeks were 7, 12, 15, and 9.  I stopped pool running cold turkey (Hallelujah!) but tapered off the bike distance as you would prior to a marathon.  I only did a short run taper.  {Please note: I do not recommend any of this for anybody out there!}

I played with fire by opting to run the Disney Marathon.  I never perceived hitting "the wall" and I believe that is testament to my vengeful alternate training.  My endurance was there, no doubt.  When my IT band hurt during the last few miles, I was relieved to have a "normal" problem and nothing related to my foot.  It caused me to slow, but I felt I still had stamina. 

I've mentioned before what a poor sleeper I am.  I do not set an alarm because if I did, I would worry about it all night.  On the rare occasion I oversleep, I assume my body needed sleep more than a workout and I don't feel guilty.  For the past 10 days, I've gloriously overslept.  It's definitely what my body needed. 

I've tried running twice since the marathon and both times found my knee (ITB) was not ready.  Not only did I demand a lot out of it after 10 week of no running and then 4 weeks of a quick increase, but I must remember I also walked the Disney parks for a few days after the race. When I was sidelined with my foot injury, I did not run or walk.  I'm giving my body the TLC and rest it deserves and have purposefully taken it easy. 

What I Did This Week:

Thursday Evening -- 60 minutes bike trainer.  Avg HR = 148

Sunday Morning -- 60 minutes bike trainer.  Avg HR = 138

During these sessions, I listened to the podcast Mile After Mile created by our own Weekly Wrap linker Amy Stone (Amy Says So).  You need to check this out.  I found it very entertaining!  You may just get a little misty eyed too.  It's definitely what I'll be doing on future bike trainer sessions.

I finalized my Red Cross CPR/AED/First Aid certification Sunday afternoon.  I spent a few days completing the online portion, which has to be done first.  It was very in depth and time consuming.  But, I enjoyed it thoroughly and was impressed by their simulation exercises.   The hands on skill testing was no cake walk either.  It was pretty intense and I'm glad to have that behind me. 

All of this is in preparation for my upcoming RRCA Coaching Certification.  I am very excited about this!   I've been on their list for quite a while waiting for this course to be offered nearby. Luckily, I held out long enough for it to come to my city.   I'll soon be Coach HoHo.  { CoHo ? }

And that's a wrap!

Have you ever done alternate training?

Do you like listening to podcasts?

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