Berlin Marathon Training Week #16 Day 3 A Nice Recovery Run

Location: Pasadena, CA.

Temperature: Sunny, 75 degrees, 70% humidity with a 65 degree dew point.

Type of Run: Easy

Length: 6.04 miles

Type of route: Some flat areas with some gradual uphill and downhill

Time: 43 minutes, 1 seconds

Pace per mile: 7:07

Average heart rate: 136

Reason for Run: This was a recovery run. The purpose is to recover from the difficult workout from the day before by taking it easy and reducing the mileage. The reduced mileage is to prevent the legs from becoming overly fatigued.

How did I feel? Fine. I took it easy but increased the pace from the previous two runs. While my left thigh doesn’t bother me, my right thigh now does. This is nothing serious and caused no problem during my run. However, there is a small sore spot–literally.  I don’t believe this to be a big problem but I will massage the area to see if it helps.  The weather was ok during the run. This big heat wave causes temperatures to spike after 10am so it’s important to finish runs before then to avoid big problems with the heat.

Running With You,

Donald

Berlin Marathon Training Week #14 Day 1 Getting Back to Normal

Location: Santa Maria, CA.

Temperature: Sunny, 67 degrees

Type of Run: Easy

Length: 6.31 miles

Type of route: flat

Time: 44 minutes, 59 seconds

Pace per mile: 7:08

Average heart rate: 141

Reason for Run: This was an easy run meant to gauge my physical condition to see if I can resume a regular marathon training week following my abrupt stop in the middle of a training run on Friday due to fatigue, a slight cold and dehydration.

How did I feel? Much, much better! Plus, no pain in my left thigh! As far as I’m concerned, this run was fantastic. The weather in Santa Maria was significantly cooler than anywhere else I’ve run since Salem, Oregon in mid-June, with the exception of last week’s overnight half marathon. The cooler weather makes such a big difference when running. Never underestimate how much hot weather can affect the body. It felt so good not feeling any discomfort in my thigh. My heart rate was back to normal for this run and there was no lingering effects of Friday’s fatigue and dehydration. The only thing that remains are some effects from the cold like a slight cough and some minor nasal congestion. Other than that, I felt like I could’ve run 14 to 15 miles. That’s a great feeling to have. Let’s hope the rest of this week goes as well as today. There’s nothing like the feeling of being pain and fatigue-free when running. I felt like nothing could stop me. That’s the best feeling you want when you run.

Running With You,

Donald

Berlin Marathon Training Week #12 Day 2 A Short Run

Location: Pasadena, CA.

Temperature: Mostly sunny, 92 degrees, 46-52% humidity with a 70 degree dew point (it was gross outside again)

Type of Run: Easy

Length: 4.06 miles

Type of route: mostly flat

Time: 28 minutes, 19 seconds

Pace per mile: 6:58

Average heart rate: 155

Reason for Run: This was a short run designed to be done a few days before a big race. I kept the mileage low as part of the tapering to keep my legs fresh for the half marathon. I picked up the pace each mile and had negative splits. I increased the intensity of the run to give my body the feel again of running at a harder pace.

How did I feel? Mostly good again. My left thigh felt slightly better than yesterday but still not 100%. There was no dull pain like there was yesterday but the pain that was there was centered in a different area and was slightly sharper. The good news is there was no pain in my leg following the run or now. This gives me hope I’ll feel even better Saturday night. The weather was horrible. Not only was it hot but it was muggy. The humidity was what it has been in the past few weeks but the dew point rose above 70 degrees. When the dew point gets that high, it starts to feel muggy. The bad weather conditions are what caused my heart rate to be on the higher side of things both today and yesterday. It’s because my body can’t cool itself effectively. Had this been a normal week of running 50 to 65 miles, my pacing would be much slower and any hard run I would do would be done in the evening or early morning to avoid high temperatures.

Running With You,

Donald

Berlin Marathon Training Week #7 Day 3 A Recovery Run

Location: Pasadena, CA.

Temperature: Sunny, 85 degrees

Type of Run: Easy

Length: 6.04 miles + 5 sprint strides

Type of route: Some flat areas with some gradual inclines and declines plus one minor and small hill climb

Time: 42 minutes, 46 seconds

Pace per mile: 7:05

Average heart rate: 138

Reason for Run: This was an easy recovery run meant to be done after a long run. The day after a long run is when I usually run the shortest mileage of the week. This is to give my legs some rest. The pace is meant to be easy and comfortable. Sprint strides were done after the run. The goal is to help improve leg turnover and work on speed.

How did I feel? Decent. I was a little tired in general. Plus, my legs were a little worn out and slightly achy from the 17 miles the day before. This was a normal feeling after a long run and I didn’t think there was any reason to worry. Your legs will feel that way after spending so much time running the day before.

Running With You,

Donald