Week 14 (9/22 - 9/28)
This week marks the start of the three week taper period leading up to the Baltimore Marathon. Although I have not been able to train as hard as I would have liked, I am resisting the temptation to try and cram in additional distance to try and make up for lost time. This can't be done and would only lead to greater potential for injuries. For my long run this week I was originally scheduled to run 12 miles so I decided to go to a 10K and include the race distance plus warm-up/cool-down to go a bit over that. I felt that was a good idea because I need the speedwork and there was a decent recovery time between the finish of the race and the start of my cool-down. Here's how the week went:
Monday - A 40-minute reverse elliptical session (+ 15 minute forward cool-down). I didn't push too hard in order to give my myself some time to recover from the previous day's long run.
Tuesday - An 8-mile run. I ran fairly easy on a wonderful cool (for September) morning. A rather enjoyable workout.
Wednesday - A 60-minute elliptical session. It went pretty well and although the workout wasn't anything special I was starting to feel recovered from the half-marathon and 16 miler of the past couple of weeks.
Thursday - An 4-mile tempo run. I was limited on time so I did what I could. It wasn't super fast but I hadn't really pushed the pace in a while and it felt pretty good.
Friday - A 5.5-mile run and 4 strides. This was a moderately paced pre-race day run. It felt fine which is often a bad sign.
Saturday - The Catoctin Aqueduct 10K. I placed first overall in a field of approximately 75 runners with a time of 37:17 (the course was slightly long). I did about a 1.5 mile warm-up and reran the course for my cool-down. Total distance was probably around 14 miles. You can read my race report at http://community.active.com/blogs/jaysilvio/2008/09/28/race-report-catoctin-aqueduct-10k
Sunday - A 1-hour bike spin. I woke up on Sunday morning and my right knee was sore. This made me a bit nervous but it seemed to hold up to a couple short strides. I take some ibuprofen and go with cross-training to avoid any pounding. I head to the basement to spin on my bike with the ESPN on the TV.
I was pleased with how this week went. I seem to be building back up to full strength. Although I am not even close to where I was physically in the spring, I no longer feel like my legs are "fragile" and ready to break if try to run hard. I was able to push through a short tempo run and obviously it was great to win another race (especially on such a beautiful course). I will continue to keep a close eye on my knee and my calf strains, but I am optimistic about the future and looking forward to the Baltimore Marathon in a couple weeks.