Jay, first that is awesome news. Second HELL NO to the 5k test. No point. We want consistency and durability, per the run reentry protocol; speed isn't your goal -- healthy happy running is. And right now those two things are at odds. Would love to see you get in another run this week, but maybe you can point me to a training log or some record of your running time and/or distance in the last few weeks?
Coach P. Sorry to get back to you so late. By the time I got your message I had already done the 5K test without any problems. It was a continuous mind and body check to make sure things were going OK. Slow 5K time but it wasn't meant for speed anyway.
Since then I've progressed to a couple of 6 milers, then 8, and finally a 9.5 miler and the last one was under 2 hours barely. I tried to stay in zone 1, but I can almost walk that fast. A 13 min. mile seems quite comfortable. I haven't had a residual problems with the achilles. I'm still massaging and stretching every morning and only feel twinges of my usual left glute pain (which I roll out with a SUPERNOVA "mobility wod" ball.
I signed up for a training half marathon for father's day and did it with my son. He had a PR and I just went along for the ride to pace him and we averaged a 12:48/ mile pace. No residual pains to speak of at this time.
I'm slated for a Pacific Crest Long Tri. Course this Saturday and will use it as a learning and training day to get ready for IMC at the end of July. The temp should be around 103-105°. I've done this course before and pushed way to hard on the bike and blew up <1 mi. in the run. It will be a temp. controlled, hydration, and nutrition learning tool kind of day. Altitude and heat.</p>
I hope to find about the heat, hydration, and nutrition info in the wiki...right? Going to use a bandana around the neck like you to keep kool and the sun off my neck and arm coolers too. I do have the shoulder wings but haven't used them as of yet.
Jay, that's GREAT NEWS and awesome that you ran with your son too!!! Only other pearl of wisdom is the quart-sized ziplock bag that you can put ice in when at an aid station to carry with you. You can zip up and put in shorts, shirt or hold in hand. You can hold ice through the bag then dump the melted water on your head..it's a secret weapon baby!!!
Good luck, carry extra salt, and be smart out there!
Comments
Thanks and again nice work!
Coach P. Sorry to get back to you so late. By the time I got your message I had already done the 5K test without any problems.
It was a continuous mind and body check to make sure things were going OK. Slow 5K time but it wasn't meant for speed anyway.
Since then I've progressed to a couple of 6 milers, then 8, and finally a 9.5 miler and the last one was under 2 hours barely. I tried to stay in zone 1, but I can almost walk that fast. A 13 min. mile seems quite comfortable. I haven't had a residual problems with the achilles. I'm still massaging and stretching every morning and only feel twinges of my usual left glute pain (which I roll out with a SUPERNOVA "mobility wod" ball.
I signed up for a training half marathon for father's day and did it with my son. He had a PR and I just went along for the ride to pace him and we averaged a 12:48/ mile pace. No residual pains to speak of at this time.
I'm slated for a Pacific Crest Long Tri. Course this Saturday and will use it as a learning and training day to get ready for IMC at the end of July. The temp should be around 103-105°. I've done this course before and pushed way to hard on the bike and blew up <1 mi. in the run. It will be a temp. controlled, hydration, and nutrition learning tool kind of day. Altitude and heat.</p>
I hope to find about the heat, hydration, and nutrition info in the wiki...right? Going to use a bandana around the neck like you to keep kool and the sun off my neck and arm coolers too. I do have the shoulder wings but haven't used them as of yet.
Any other pearls from you?
Good luck, carry extra salt, and be smart out there!