Thursday, January 31, 2013

Recovering into my first race back

After running 26.61 miles on January 13th, I had to back it off for a bit. I hired Mary as my coach, because I wanted to shoot for some spring goals and also make sure I played this recovery safe. I've been injured before and had to sit out a race, and I didn't want it to happen again. I've read about how long the recovery period takes, but it's still surprising to know that it takes one day per mile you run in long distance races.
Mary encouraged a full week of rest, which I successfully enjoyed, and then getting back at it with cross training before starting a full week of running. That's where I am now. I did 4 miles at 9:01 pace Tuesday and 5 miles at 9:03 pace Wednesday. While not outstanding speed for a shorter distance, they're paces I'm happy with for the effort exerted and the feeling that I had after finishing.

This afternoon I'll have 4 more miles, which I'll try to take a little easier, and then I'll have my first post-marathon race on Saturday morning! I'll be running a 10k (that I decided to sign up for last minute in the last two weeks), and it's only my second go at the 6.2 mile distance under racing conditions. I'm really excited about it, because it's so so short compared to all the other races I've done recently. I'm also excited about it to see where my fitness and speed currently sit.

I'm doing the Best Damn Race that almost everyone else I know who runs in Tampa is doing in some distance. Since they're offering a 5k, 10k, and half marathon, it's got something for everyone! I'm excited to see friends after finishing before high tailing it out of there to get ready for a baby shower I'm throwing on Saturday. It'll be a full day. 

I'm hoping I'll feel like this while I'm running...
...but I'm also hoping to PR. My current 10k PR is 55:18, which is 8:55 per mile. I ran it waaaaay back in the beginning of my racing career, on September 11, 2011, so I didn't even seem to write about it anywhere. I remember being so excited that I ran under 9 minute per mile. It probably birthed my focus on numbers. I can't deny it.

But for this weekend, I do think running under 8:55/mile is doable and still acceptable in this recovery plan. I don't know how much faster I'll be able to go, but I'm going to hold back a little in the first couple of miles (to a point where sub 8:55 is still a manageable average). Then after I see how I feel racing a couple of miles I'll decide how fast to push the last half+. I can't wait to run that distance. Making decisions at mile three about how to finish the last three (point two) will feel so nice.

And the course is going to be beautiful as well:
A lot of time is spent along the water, which will be lovely. Since the race starts at 6:30 am and is completely separate from the 5k and half marathon, the weather and crowd conditions should be optimal. In fact, it's almost making me wish I was doing the half and I was aiming for a goal. Everything should be lining up perfectly.

And then the realization that I hired a coach will kick in on Sunday morning. Check out what's sitting pretty on this training plan for Sunday after a 10k on Saturday.
That's right! 9 miles. It was one of the shockers when I first got it. But I know this will mean improvement. And I start speed work next week! I'm excited to see the payoff of working harder.

And thanks for your comments yesterday about routine versus change. I ended up having a much better day Wednesday, even though most of my routine was followed. I think I was just in a funk on Tuesday. All sorted out! No harm, no foul. And in regards to your comments, I'm loving them so much! For all the non-blogger commenters, thank you for filling out the blogger form! I'm having a hard time figuring out how to reply to them besides visiting your blogs and commenting, because it leaves no email address. Any suggestions? I'm starting to think about transitioning to WordPress to make commenting and replying easier, among other reasons. Any thoughts for those of you on WordPress or who have recently made the transition?

Any race plans for you this weekend? 
What is your long run or workout plan?
How were your January goals? I'll post some February goals tomorrow...I didn't make monthly goals for January.

15 comments:

Genna said...

yay for our first race post race! I think it's crazy how our body needs one day per mile..I sor tof wonder how that plays into effect for the back to back? I should ask Mary that.
Since you have three more miles, do you think you will do them there? I need to get on a plan or do something. I am surprised I am hearing myself say that but I know I will regret it come Princess weekend.
See you there! and good luck :)

Kat @ S and F said...

I agree with recovery! Especially after a first marathon, Mary is a smart cookie ;) enjoy the BDR! Ill be running amuck with hubby at the Warrior dash!

erin said...

I am still learning a lot about running. I love it, but still a beginner in the sense that I do those obstacle 5ks. But I never knew it takes a day per mile to recover from a race! OMGoodness!

lpnedwards said...

At the end of last year I switched from Posterous to Wordpress and it was the best decision, ever. Wordpress has everything and is so user-friendly. I love it! Good luck in your 10k, you're going to do great! Your enthusiasm for racing is contagious :)

Meghann said...

I'm running the half marathon on Saturday! Since 8 miles is the longest distance I've run in over 2 months, my goal is to take it easy this race. I've also recently decided to take on my previous 10k PR. It's funny to look back and see that I've run countless half marathons and marathons in the last two years, but haven't "raced" a 10k since 2010. I'm up for the "new" challenge. :)

ty said...

I LOVEEEE Safety Harbor. That race will be great.... if I was still a St. Pete girl, I'd totally be in.

I took an entire month off after my first marathon, haha. I just couldn't deal!

Caroline said...

You can do it! You are a machine. I'm back to re-training for a 10K (my least favorite race).

Amanda - RunToTheFinish said...

WOHOOO to having mary as your coach!! she is so wonderful, I'm very excited to have her as part of the expert panel for the spring challenge.

I'm forcing a recovery week myself right now and then excited to start back!

Courtney @ Journey of a Dreamer said...

Have fun at the race! That is right by my grandpa's house, wish I could run it too!! ((and I love wordpress. way more than blogger.))

Meghan said...

It sounds like a fun race and you can totally achieve that PR! Let me know what you think about Wordpress, too! I almost made the jump (my husband had it all ready to go) and then decided against it at the last minute...

Cecilia @ MommiesRun said...

I'm really curious about switching to wordpress too. I have a saved post from somewhere about the switch that I'll have to look up for you.

Jina said...

You are SO right about everyone in the Tampa Bay area running the Best Damn Race! I'm doing the 10K, too.

I love the photo of you in the purple with your arms up. I love it when running feels like that!

I'm debating about the WordPress switch, too ... I don't really want the hassle of switching, though.

Sierra said...

Thanks for your kind words and encouragement on my blog, it really means a lot. You are going to CRUSH your 10K PR. I love that you are switching it up and it's great to mix up goals.

That race photo is amazing! Smiles all around

Allie said...

You are kicking post marathon butt! Good luck on your 10k this weekend, I think a PR is in your near future :) I haven't received my training calendar for this month yet (will get today) but I think we have 10 on the plan. It's going to be snowing so it will be slow and fun! I LOVE WordPress, so easy to use!

Lauren said...

Have an amazing race tomorrow!! :-)