Watt's Running

11 weeks to Boston – High mileage week
01/30 – Sunday – off (supporting Katie’s 1st Half Marathon!)
01/31 – Monday – Neighborhood – 6.0 miles – 73 minutes
02/01 – Tuesday – Class – 4.1 miles – 41 minutes
02/02 – Wednesday – off (very cold)
02/03 – Thursday – Class – 3.2 miles – 32 minutes
02/04 – Friday – off
02/05 – Saturday – Long Run (ran with Stephanie & Susan; sore ankle, heel, groin; told John afterward) – 14.1 miles – 151 minutes
Weekly mileage: Expected 30, Actual 27.4 miles
Shoe mileage: 464.2 miles

12 weeks to Boston – High mileage week
01/23 – Sunday – Neighborhood (lost Garmin info; estimate) – 4 miles – 40 minutes
01/24 – Monday – Neighborhood (lost Garmin info; estimate; massage w/ Tana R.; IMHO pain from over-training) – 3.2 miles – 32 minutes
01/25 – Tuesday – Class – 3.6 miles – 35 minutes
01/26 – Wednesday – Neighborhood – 4.0 miles – 44 minutes
01/27 – Thursday – Class – 3.2 miles – 32 minutes
01/28 – Friday – off
01/29 – Saturday – Long Run – 11.1 miles – 107 minutes
Weekly mileage: Expected 60, Actual 29.1 miles
Shoe mileage: 437.8 miles

John S. my coach, recommended that I go to a Licensed Massage Therapist, Tana R.

13 weeks to Boston
01/16 – Sunday – off (10 days off; ankle pain; coach’s orders)
01/17 – Monday – off (10 days off; ankle pain; coach’s orders)
01/18 – Tuesday – Class (met with John, planned out from now until Boston) – 3 miles – 35 minutes
01/19 – Wednesday – off
01/20 – Thursday – Class – 3 miles 33 minutes
01/21 – Friday – off
01/22 – Saturday – Long Run (2 runs; to work & back) – 7.1 miles – 71 minutes
Weekly mileage: Expected 60, Actual 13.1 miles
Shoe mileage: 408.7 miles
R = Roller
W = Weights

I’m on a break from running.

On 1/6/2011
Hi John,

I arrived back at Barton Pool way way late. All the others were gone, gone, gone. I completed all 12 miles but it took 135 minutes, that is, slow as a slug. Ran it by myself – not my choosing, but the group left and I was immediately eating their dust. Sorry, but I didn’t do the pickups. I was too stiff with no spring in my step. This has been a theme of late. I just couldn’t push it up a notch. I just shuffled along trying to complete the distance while throwing pace out the window. Maybe it was leftover from Tuesday and maybe I’m not able to bounce back as fast anymore. Note: I always find Thursday the harder day. Right ankle still there – when I try to gently stretch it beforehand it hurts. It makes me mad, and stops me from just running without a care since I’m always favoring it. I worry that if I misstep that I’ll land wrong, bend it and then the pain will shoot up my entire leg. Also I’m carrying a few extra pounds that I’m trying to shed. No need to respond, just writing to let you know my frame of mind… which after reading this doesn’t sound very good – sigh

Bri

And his response
Brian,

I think I know why you are so sluggish. It is, in fact, very clear to me.

You did absolutely nothing to recover from the marathon. This is what you sent me:

2010-12-05: 44.5 miles (CIM marathon week)
2010-12-12: 50.9 miles
2010-12-19: 39.5 miles (Christmas)

Nooooo wooooonder you can’t bounce back as fast. You haven’t rested. The fundamental principles of the physiology of endurance sport have been ignored. You have to take a break. If you don’t, it will not be possible to progress.

I highly recommend for the next 4 weeks, please follow this schedule

10 days: No running. None.
One week: Alternate days of 30 minutes jogging (four runs)
One week: 30 minutes jogging per day, with 5 strides after the run on alternate days
One week: Alternate 30 minute and 45 minute runs with 5 strides after the 45 minute runs.

I would hate to see your ankle get worse. I would hate to see you lose complete enjoyment for running, Brian. Please take my advice.

John

On 1/12/2011
John,

1/7 Fri – no running
1/8 Sat – no running
1/9 Sun – no running
1/10 Mon – no running
1/11 Tue – no running
1/12 Wed – no running

Six days so far. Four more to go.

A few comments.

1. Back of ankle tightness and soreness has been with me for about 1-2 months before CIM. In other words, it didn’t just happen. BTW, my ankle is still sore, but it’s lessening.
2. I have not stopped running for this long in years and years.
3. I still plan on running Boston having signed-up and got hotel. My concern is how prepared will I be for Boston with this plan.
4. What should be my expectations for Boston. In other words, what should be my performance goals, if any?
5. I’d like a week by week (day-by-day) plan from now until Boston.

Bri

And his response
Thanks for the update, Bri.

I can only imagine how strange and awkward it must feel to take time off.

Boston is still well within reach.  Expectations will be more clear once we see how well you have recovered.  But my guess is that there will be a new door open for you after this little break.

I’m happy to write something up for your Boston schedule.  You and I can sit down with a blank map and we can pencil in the long runs, workouts and recovery runs.  It might be a good way for each of us to see how the other thinks.

See you soon.

John

On 1/15/2011
John,

OK, here is my plan. I’ll have taken off 9 day. Now ask me if I’m recovered. Answer: I’m not sure. I stopped because you felt I didn’t take time off after CIM. Well now I’ve taken some time off. Also my right ankle/heel/tendon was sore. Well it’s still there, but somewhat subsided.

I set the following schedule based upon your note below. It coincides with the Tue/Thu schedule so I can meet-up-with/run with the group for a few minutes each week. Typically I take off one day a week on Friday, but your note did not state that so I’ve set it up for 6-days a week w/ Friday off.

Comments? If you want to meet and because I’m back at work it’ll have to be either before 9AM or after 5PM. I assume we can synch up on a Tue/Thu morning.

Bri

   Sun     Mon     Tue     Wed     Thu     Fri     Sat
+-------+-------+-------+-------+-------+-------+-------+
|       |       |       |       |       |7      |8      |
|       |       |       |       |       |       |  OFF  |
+-------+-------+-------+-------+-------+-------+-------+
|9      |10     |11     |12     |13     |14     |15     |
|  OFF  |  OFF  |  OFF  |  OFF  |  OFF  |  OFF  |  OFF  |
+-------+-------+-------+-------+-------+-------+-------+
|16     |17     |18     |19     |20     |21     |22     |
|  OFF  |  OFF  | 30min |  OFF  | 30min |  OFF  | 30min |
+-------+-------+-------+-------+-------+-------+-------+
|23     |24     |25     |26     |27     |28     |29     |
| 30min | 30min | 30min | 30min | 30min | 30min | 30min |
| 5 Str | 5 Str | 5 Str | 5 Str | 5 Str | 5 Str | 5 Str |
+-------+-------+-------+-------+-------+-------+-------+
|30     |31     |1      |2      |3      |4      |5      |
| 30min | 45min | 30min | 45min | 30min | 45min | 30min |
|       | 5 Str |       | 5 Str |       | 5 Str |       |
+-------+-------+-------+-------+-------+-------+-------+

01/09 – Sunday – off (10 days off; ankle pain; coach’s orders)
01/10 – Monday – off (10 days off; ankle pain; coach’s orders)
01/11 – Tuesday – off (10 days off; ankle pain; coach’s orders)
01/12 – Wednesday – off (10 days off; ankle pain; coach’s orders)
01/13 – Thursday – off (10 days off; ankle pain; coach’s orders)
01/14 – Friday – off (10 days off; ankle pain; coach’s orders)
01/15 – Saturday – off (10 days off; ankle pain; coach’s orders)
Weekly mileage: Expected 60, Actual 0 miles
Shoe mileage: 395.6 miles
R = Roller
W = Weights

01/02 – Sunday – Neighborhood – 10.1 miles – 99 minutes
01/03 – Monday – Neighborhood – 6.0 miles – 60 minutes
01/04 – Tuesday – Class – 11.7 miles – 107 minutes
01/05 – Wednesday – Neighborhood – 6.5 miles – 71 minutes
01/06 – Thursday – Class – 12.0 miles – 136 minutes
01/07 – Friday – off
01/08 – Saturday – off (10 days off; ankle pain; coach’s orders)
Weekly mileage: Expected 60, Actual 46.3 miles
Shoe mileage: 395.6 miles
R = Roller
W = Weights

12/26 – Sunday – Neighborhood – 10.3 miles – 112 minutes
12/27 – Monday – Neighborhood – 6.4 miles – 75 minutes
12/28 – Tuesday – Class (Bad Turn; Got Lost) – 15.9 miles – 206 minutes
12/29 – Wednesday – Neighborhood – 6.8 miles – 71 minutes
12/30 – Thursday – Class – 11.1 miles – 119 minutes
12/31 – Friday – off
01/01 – Saturday – Class – 16.2 miles – 173 minutes
Weekly mileage: Expected 60, Actual 66.7 miles
Shoe mileage: 349.3 miles
R = Roller
W = Weights

12/19 – Sunday – Neighborhood – 6.0 miles – 75 minutes
12/20 – Monday – Neighborhood – 7.2 miles – 95 minutes
12/21 – Tuesday – Class – 10.5 miles – 130 minutes
12/22 – Wednesday – Neighborhood – 6.1 miles – 72 minutes
12/23 – Thursday – Class – 9.6 miles – 213 minutes
12/24 – Friday – off
12/25 – Saturday – off (Christmas)
Weekly mileage: Expected 60, Actual 39.4 miles
Shoe mileage: 282.6 miles
R = Roller
W = Weights

12/12 – Sunday – off
12/13 – Monday – Neighborhood – 4.5 miles – 50 minutes
12/14 – Tuesday – Class – 9.9 miles – 100 minutes
12/15 – Wednesday – Neighborhood – 6.5 miles – 71 minutes
12/16 – Thursday – Class (locked keys in car; ran home) – 14.9 miles – 164 minutes
12/17 – Friday – off
12/18 – Saturday – Long Run – 15.1 miles – 161 minutes
Weekly mileage: Expected 60, Actual 50.9 miles
Shoe mileage: 243.2 miles
R = Roller
W = Weights