Today is a special Tuesday edition of Rest Day Wrap-Up. Yesterday, for Labor Day, I ran a 5K. Coming off a 93 mile stretch for the preceding 2-week period, I ran well, finishing 39th overall, 5/60 in my age group, and with a time of 21:24, my fastest 5K of the year by 9 seconds. The race fell on my seventh consecutive of running (not something I typically do) and immediately following a 42.6 mile week. Last week also included a strong long run (14 miles at 8:22 pace) and some tempo work (4 mile tempo work at 7:37/mile pace). I finished August with 165.5 miles. And with all this volume, I feel good. Other than some blisters, the result of running 90% humidity routinely, I have no physical concerns following August’s increase in volume. But today’s rest day is much needed. If all goes as planned, my mileage will continue to climb in September and August before a steady taper through November for marathon. Continue reading
My fourth week of training for the St. Jude Memphis Marathon was a success on multiple levels. I pushed my body to levels I haven’t hit in a while, finishing the week with 50 miles in 7 hours, 4 minutes, and 40 seconds of runnings (average of 8:26/mile). On faster tempo runs, I hit my target paces, and I did my long run of 14 miles at an 8:26 pace. The coming week is another high volume week before a slight drop down week for recovery. I am at 140 miles, so far, for August and building the volume to build confidence in my ability to cover the marathon distance.
Rather than focus on the physical successes of this week, of which there are many, I want to think more through the mental aspects, benefits, and risks of this training. This week, of the more than 7 hours I spent running, all but about 2 hours and 20 minutes of that time was spent running alone. Continue reading
Today is hardly a “rest” day. Today marks the first day of the semester, so it is begins another 16-week cycle of sorts, one that culminates just a week after my 18-week marathon training cycle. As both come to a climax around the same time, I know there is a risk for stress and fatigue affecting both. Therefore, I am going to share my thoughts (or perhaps goals) for sleep and time management here. Then I’ll review the last week of training and look to the week ahead.
One of the hardest parts of my job as a department chair is that I too often take the work home with me, sometimes intentionally and often unintentionally. Some nights, like last Wednesday, I struggle to sleep because my mind races with questions: Are there enough seats in first-year composition courses for incoming students? When will I finish my own syllabi? What information do I have to get to the faculty? In almost all cases, these concerns aren’t real. I have already prepared for all contingencies and have plans in place, but I can’t tell my mind that at night, so I can get in bed at 10:00 PM and still be wide awake at 2:30 or 3:30 AM. The key to avoiding this sort of anxiety-driven insomnia seems to be a mix of mindfulness and good sleep habits, especially avoiding screen time (and especially work-related screen time) before bed. The new semester also brings the risk of falling into other bad sleep related habits. Late afternoon office hours make it too easy to have a 2nd, 3rd, … or 4th cup of coffee for the day. Although the coffee might make an extra hour of work possible, I know I will pay the price hours later. Continue reading
Thank you to anyone who read, shared, or reached out after I posted my first Rest Day Wrap-Up next week. I start this writing project with no particular agenda in mind. Rather, I hope each week will be a reflection on training and living.
Week 2 was harder than week 1. In part, I think this was due to the increase in mileage over previous weeks to lead up to a 40 mile week. For week two, I only ran 28.2 miles. Part of the drop in mileage was planned to prepare for Sunday’s 5-mile race. Part was unplanned. I bailed on Thursday’s long run (planned 11 miles) 3.5 miles in. It was extremely humid and felt like it would storm. And I was fighting some knee pain from runner’s knee or, more particularly, Patellofemoral Pain Syndrome. I could see the source of the pain, my right knee diving inward due to tight hamstrings and weak hips and core. Therefore, I would rather cut some mileage now and address the issues rather than run with dull pain for a few weeks until it gets worse.
Also, the humidity. I can’t wait for the weather to change. Every run this week was uncomfortable. Even the “easy” runs hurt a little due to the conditions. Continue reading
After building up base mileage during July (a period which followed a light June to recover from spring racing), I started my 18-week dedicated training for the St. Jude Memphis marathon last week. Although it will vary from time to time, Mondays will be my most frequent rest day during this training period, with additional rest days falling the weeks of races and later in the cycle as marathon day nears.
Each week, I hope to share some reflections–about training and running, about work, and about life–to mark the rest day and another week in the pursuit of the marathon.