Consistency in training

This well-planned, cautious return to running after my broken foot has caused me to value consistency and structure in training. I have been sticking religiously to the every other day 4 mile run. Though on the off days I desire greatly (at first at least, not so much anymore, now appreciating the break) to run, I don't. Consequently, I am - wait for it - fluid and strong on my days on. This is a "no duh", of course. My body is able to rest, recover, etc., etc. This is the first time in my training life that I have lived out such a practice. That is, this is the first time I have ever factored rest into my weekly training. Now, I should say, that I am averaging 31 miles/day, everyday on the bike to supplement. Anyways, I am feeling great, truly great and really enjoying my runs on my days on.

Today, I accidentally went out at about 7-7:30 pace. I meant to take it slower, but didn't feel like I was pushing it at that pace. It felt like a casual stroll through the park, which it was. I can't wait to start running fast again. Next week, I will insert a 5 miler in there. It is good to be feeling good and balanced again. I am keeping my time to 14 hours a week of training - that is my cap. It is enough time to get some quality training in, but not so much as to detract from other equally important aspects of life.

Have good days.

Getting back on track

So, by a rather abstract effort equation that I contrived, I am getting back on track with my training - and not a moment too soon. The equation is simple; 1 mile of running at an easy pace is equal to 2.5-3 miles of stationary biking (2.5 for a hard effort and 3 for an easy). The factor for the stationary bike is based on calories burned/time elapsed per mile/perceived effort. By this standard my last week of training was a 93.2 mile week (87.2 effort on the bike and 6.1 real miles running). This week I will be crossing the threshold of 100. I can't say miles, because it really isn't. The effort factor, I guess it could be called. Regardless, it is based on running miles, so could be read as running miles. Of course, the virtue of the bike is it's low impact nature. Those equivalent effort miles on the bike fall well short of the true impact miles of running. The balance of running and biking miles will be slowly be shifting in favor of the running miles as I regain strength/confidence in my foot until I begin running, in earnest, in December. The effort factor, however, will remain relatively unchanged. I am at a tenable level right now and plan to maintain this at around 100-120 miles/week. Anyways, here is what my week has looked like thus far (in actual miles):

SA: 31/bike, lifting/core
SU: 35/bike, 4/run, core
M: 30/bike (hard effort/high cadence), lifting/core
TU: 4/run/core, 31/bike

Running miles

This last week of training saw some actual running. It was glorious! I cannot tell you how great it is to be comfortably striding on my feet again. The last week in training (in miles):

SA: 28/bike
SU: 33/bike
M: 28/bike (hard effort)
TU: 34/bike
W: 31/bike (high cadence) 3/jog

TH: 33/bike (easy)

F: 32/bike (hard effort, high cadence) 3.1/run

Totals: 218/bike, 6.1/running, 7 days of core

I am a runner

My podiatrist gave me the go ahead to begin running again. Yesterday, I jogged out a 3 miler. It was glorious. I took it nice and slow and had no problems with the foot. I will begin doing this every other day for a couple of weeks and begin to build longer runs into the every other day cycle. Also, yesterday, after work, I co-led a little running group of 2nd and 3rd graders at an area afterschool program. This program is to become a staple of my life. It was a blast. It is so great to be running and serving again. I had nearly forgotten what joy I get from both. Yeehaw!

SA: 28/bike
SU: 33/bike
M: 28/bike (hard effort)
TU: 34/bike
W: 31/bike (high cadence) 3/jog

I hope that everyone is having a great week.

The last three days

The last three days have seen some quality stationary bike training.

Saturday: 28 miler at a mid-range gear/high cadence (core/weight training)
Sunday: easy 33 miler (core/bands)
Monday: hard 28 miler high gear/high cadence (light core)

Training has been going really well. Though at this point, I am in much better shape to race on a bike than on my feet. That will all be changing soon. My plan as I get back to running - hopefully this week - is to of course introduce runs slowly, but to continue supplementing my training with stationary biking. I have come to see/experience the potential of low-impact/high intensity endurance rides. Lower mileage running? I do not think that my legs will object. More than the physiological benefits of supplementing my ultra training with low-impact work outs, the variety will be a counterweight to the psychological redundancy that running can become.

Last week in training...

Just completely another great week on the stationary bike. 194 miles last week. I am starting to get the itch to run again. And not a moment to soon. It is nearly time. This week I will see my podiatrist to get a feel for how to get back to running. My foot feels 100%, but I am sure is still healing and thus I will take it easy as I ease back into training. My cardio is solid. I have biked no less than 26.5 miles everyday for the last 2-3 weeks and logged something close to 700 miles of stationary biking in Oct. My heart is strong; 40 bpm at rest and 135-140 at a pretty decent effort on the bike with many tempo rides maintaining 160-170 bpm for an hour. It will be interesting to see how I return to running after a fair amount of cross training.

Snowing on a Tuesday: I am eating an apple and so might you be

The scene:

Currently, I am listening to Coldplay, eating an apple, watching the snow begin to fall from the comfort of my office. It is Tuesday.

Now, it is not just any Tuesday. This one, this particular day of the week, is unique. It is Tuesday, Oct. 27th, 2009: The First and The Last (caps because the moniker is likely to become normalized as a proper noun worthy of everyone's respect). Hear you me, this is the last. The last Tuesday, Oct. 27th, 2009 for some time. It is possible that man's system of time is cyclical, but it is highly unlikely that things will ever reset to a point previous to this date. Even if a new system of timekeeping was created and implemented, eliminating our present one, thousands of years in the making, it is highly improbable to expect Oct. 27th, 2009 to fall on a Tuesday, again. You see this? No? It is crazy talk; crazy talk to think that another Tues., Oct. 27th, 2009 will occur, either in this universe, a parallel one, or in a parallel one that decides to reset it's clock. The odds are greatly in favor of that NOT happening, a repeat of Tues., Oct. 27th, 2009.

So, don't fret, my friends. Enjoy today, Tuesday, Oct. 27th, 2009. Cherish every moment of this wonderful, rare sort of day/date combination. It is truly unique. Love it. Love it like it is the last sort of day/date combination of this type that you will ever have the chance to love and cherish. Then know - live on this hope - that tomorrow provides a comparatively unique scenario.

The snow has abated and I ought to get back to work. Coldplay continues to ring through my underpowered desktop computer speakers and my boredom has come full circle. Back to work.