Workout Soundtrack: Mastodon – ‘Crack the Skye’
5.25km 20:14 (Frankfurt Marathon, session 1)
I hesitate to say I’m fully recovered from my first ultra on August 1st but I decided yesterday that I’d get back in the game and begin my Frankfurt marathon training cycle after work today.
I’m certainly still carrying a niggle or two from the Grim Reaper 40 – my lower back on the left is a little inflamed and feels a bit bruised for some reason whereas I’m pretty certain I’ve got a semi-trapped R3 nerve which is causing my right knee to stiffen up after running. I seeing my physio, Anna McCann, tomorrow afternoon at 1500hrs for a check up, some acupuncture and some sports massage. I’ll keep up with my half push-up exercises that she taught me when I got my L3 nerve trapped in my last marathon training cycle! One thing I won’t be doing, which I did last time, is taking a prolonged period away from the roads and hitting the pool instead of running. I am determined to get to Frankfurt and give everything I’ve got to improving my current PR of 3:21 – I’d like to get as close to 3:00 as I can manage and to do that I need to use specificity in my training. I envisage the next ten weeks to consist of a lot of intervals, fartlek and long runs (half at marathon pace, quarter at tempo, quarter at easy).
It felt good to put on my racing shoes this evening though. I’ve spent a lot of time these past few weeks in Salomon Sense Ultra trail shoes and Mizuno Wave Rider 17 road shoes because of their extra cushioning. The difference in feel and weight between the Wave Rider 17 and Adios Boost I will be using at Frankfurt is really quite noticeable! That said, I’ll still be logging the majority of my training runs in the Wave Rider 17 because of the extra cushioning for my longer runs. As soon as I set off I could feel the strength in my legs had returned and my natural speed won’t be far behind that after a couple of months of ultra focused training. I went through the 5 klick mark in 19:19 with ease and felt really comfortable for the vast majority of the run – the one thing I will say is that my breathing needs some work. I’m not sure what it was but I couldn’t seem to get an optimal or usual breathing pattern in operation during this run, I’ll slow it down on the next (longer run) and focus on that until I get back to my marathon ‘normal’.
In other news from today I have now booked my flights and hotel for Frankfurt and I can’t wait to get out there with Gabrielle. We’re flying out the morning before the race, arriving at 0910hrs for a nice early check in at the hotel which has a spa, steam room and sauna which I will be taking advantage of after picking up my race pack from the expo! We’ll be staying overnight after the marathon too and celebrating my birthday come what may out on the course. The next afternoon, around lunchtime, we’ll be up in the air once more and flying for four nights of sun, sea, surfing, mountain scenery and sandy beaches on the island of Fuerteventura – this is the going to be an immense treat at for the end of my 2014 road and ultra season and a much needed beach based getaway for Gabs and myself. I’m really looking forward to doing some really gentle recovery runs on the volcanic trails, to surfing with Gabs and to just relaxing in our apartment!
With that cheery note I’m away to chill out before hitting the hay. Thankfully I’ve tomorrow and Wednesday off work and, physio’s orders dependent, I hope to be heading out for 10 to 12km on Wednesday.
I hope the week has started well for you dear reader! Happy running 🙂
Peace & Blessings