Notes
RPE8. I give todays workout an 8 bc of my level of leg fatigue coming into the run....Dont be confused! I felt ok beforehand feel even better afterwards. Phyiscally I know I have run 56 miles over the past 7 days. Mentally my head is in the game and where it should be...Dont be confused. Physically I am ready to train....Looking forward to an easy spin after work...The aches in my left achilles have really dropped. I feel it, however, very slight. Nothing like 2 weeks ago. And the rt calf is feeling better and better. It is less noticeable than my left achilles. My thighs are sore today. It is a good soreness. Not a strain or an abnormal type of soreness. I have a massage schedule on wednesday pm(off day) as well as friday pm(off that pm). I am sure this will help...
I wore my compression sleeves over my calves. This helps create support in regards to the constant pounding associated with running...And if it helps support it in turn helps the recovery process. I will wear my compression tights most of the week for recovery...
I have discovered that I will need to wear my fingered socks at IM. I have a continued issue with blisters between the my toes. (I currently have no blisters) And I have yet to get blisters while wearing fingered socks. I have been wearing them for about 6-9 mnths on my long runs. When i go without them(wearing normal high grade running socks) I get an occasional blister. I have practiced transition with the fingered socks. It adds about 30-40 secs struggling to get theses socks on while my feet are wet...But if that saves me from slowing down on the run bc of blisters then I will concede the time. I am sure I can make it up on the run.
Todays run went as well as last tuesdays run. Perhaps even better. As I compare the data from both I actually ran 2secs per mile faster today than last tuesday. Avg HR was 140 this week compared to 139 last tuesday.
I ran first mile stopped and stretched. I ran todays run as I expect to run on race day. The first 3-4 miles I ran very controlled as i will on race day..After T2 I need to give my legs a little time to prepare for the long run. Also this will be a time to get some nutrition in while my HR will be at its lowest on the run. As 2hrs rolled past, I found it difficult to keep the pace moderate. I wanted to pick up the pace(which I will do the last 4-5 miles on race day). So I maintained my current effort level and did not pick up the pace. Just knowing I was ready to run hard after 2hrs tells me I am ready to race. I knew that if I ran hard with 30mins to go that it would take me longer to recover and risk injury. I am training with confidence again. Afterwards I walked a while and stretched. took in about 400 cals of gels. My race day run nutrition plan is carry 2 gel flasks and pick up water(as much as I feel necessary ) and cola (later into the race).