Workout Update (R.I.P. Legs)
I am still in the midst of a significant mileage buildup phase. Last week I ran 58 miles, which was the 8th time in the last 10 weeks that I have eclipsed 50 miles. This week I am doing 59 miles. Consequently, my legs don’t like me very much right now.
I am not doing any speedwork or tempo runs, just slow and steady miles, usually at an 8:45 to 9:00 pace. I find this pace to be very enjoyable, much more so than when I am doing faster runs. I have still been able to run outside in the dark, even though the temps are getting nasty here in Wisconsin (yesterday morning it was 19 degrees with 15-20 mph wind gusts).
The purpose of my runs right now is solely to get a base of miles under me prior to starting my Boston Marathon training program. I am “building the engine”, if you will. I have continued to do cross-training on Wednesdays, and have been doing a lot of strength training, including weight lifting for my upper-body and some workouts for my hamstrings and quads.
I have also been working on increasing my turnover rate, which is measured by how many times my feet hit the ground during one minute of running. Ideally it should be 170 to 175. When I started measuring, it was around 160. I have since gotten that up to about 168. This has been a great time to work on turnover rate and running form since I am not paying attention to my pace.
Right now my legs are in pretty bad shape. I am experiencing pain in my right calf, hamstring and knee, as well as my lower back. I think the two days off each week are the only thing that is allowing me to rack up mileage like this. I only have three weeks to go and then I am taking a 10-day break before I start my Boston training, so hopefully I can stay in one piece until then.
Workout:
- Type: Cycle
- Date: 11/28/2007
- Time: 05:00:00
- Total Time: 00:59:40.00
- Distance: 35 miles
- Average Speed: 35.2 mph
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Posted by Chris on Wednesday, November 28th, 2007 at 5:00 am and is filed under Cycle, Run.
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2 Comments: :
Workout Update (R.I.P. Legs)
November 29th, 2007 2:22 am
Brad Hefta-Gaub says:
My PT wants my cadence/turnover to be no less than 180!!!!
He blames my 160 cadence for my hard heal strike, and the injuries I’ve suffered the last 2 years.
November 29th, 2007 4:09 am
goalrunner says:
Boy, at 180 it would seem like you are shuffling your legs rather than taking strides!