Running blog: You have to be adaptive
It’s starting to feel a little better. Twice in the past week I’ve run more than 1 consecutive mile without breaks to rest, walk, or even slow my pace significantly This is when it starts becoming a little easier to add distance - and maybe even increase pace slightly.
Today’s pace of 8:48 for 1.75 miles actually felt pretty good. Even though it’s not as speedy as I once was, it’s faster than I thought I’d be by now. Today’s run was a little unscripted for a couple reasons.
For one, and I want this to be your takeaway from this week’s blog, I’m a day behind schedule because I added a rest day. You have to strike a balance when training for anything: stick to the plan, but listen to your body.
We don’t want to fall into the trap of “I’m tired today, I’ll do it tomorrow - or I’ll do part of my training plan.” That’s a dangerous spot that can snowball into a situation you’re not making any progress.
On the other hand, if you need rest you need rest.
Wednesday last week was a rest day from running, but strength training for legs and core. I went heavy on leg day: 2 sets of 5 reps per set - meaning I was going for heavier weight to hit fatigue on fewer reps. That doesn’t always mean I’m sore, but I did increase my deadlift and back squat weights.
Thursday last week I stuck to the training plan: ⅛ mile sprint intervals for 2 miles.
Friday I did my sustained run of 1.5 miles - the farthest I’d gone continuously.
So far so good on sticking to my training - and I was feeling good.
Saturday was to be more intervals, however, I went camping instead. I didn’t get up early enough to run before hitting the road, but did do a 6-mile hike Saturday.
Sunday was supposed to be a rest from running and strength training for legs and core again. Since I was camping, it was time for another hike. I went a little more than 8 miles with a steady incline most of the way out on the trail and my hamstrings were screaming at me after the first mile.
Monday was billed as a total rest day and I took it. Even though my hamstrings were feeling better, my calves were extra tight.
Tuesday I was to get back at it with another interval run, but calves still felt tight and hamstrings were a little sore, so this is where I listened to my body. It wasn’t out of busyness or tiredness, it wasn’t out of apathy or laziness - my body was telling me not to push it. So I rested.
Wednesday I did Tuesday’s planned interval run.
Thursday, more out of busyness than anything else, I took another rest day.
Today, I did yesterday’s planned sustained run. It was supposed to be 1.5 miles but my head was in the clouds on an out-and-back course and I didn’t turn around until I had gone 0.87 mile instead of 0.75, so I ended up with a 1.75 mile run. I could have stopped at 1.5 and walked the last quarter mile, but I was feeling just good enough to keep it going - even though my achilles on my left leg felt a little sore.
So this is where we have to be smart. It’s time to re-evaluate training and make changes. I’ve taken more rest than intended, but I’m also feeling good about my pace and distance. I’ll take a rest day tomorrow and make changes to the training plan so I’m adapting to where I am rather than where I’m “supposed” to be.
That’s where having an experienced coach matters. Let me help you with your running plan and training.