This is the fourth week since finishing my fourth marathon, the Pilgrim Pacer. Four weeks after a marathon means, well it means I’m past recovering from it and moving on to the next. This is the last time I’ll mention the very fun, very pretty course of, The Pilgrim Racer. (Frankly, thank god, too. Yes, it was a pretty course and a beautifully perfect day to run and yes the hotel was super quiet and the ride down to Lenexa/Overland Park was easy-peasy, but I really wanted a flat course for that last race of 2013. Flat was not that course. But the silver lining in the cloud of aching legs were the lessons pounded in on every step: Gotta get stronger legs, strong enough to run hills on 13 of 26.2 miles or more and strong enough to do that on...p-p-p-avement. Digression over.)
The knee problem I had in August - October is mostly over. There’s no tweaks, aches, cramps, yow-that-hurts when I stand on one leg putting my pants on (Go ahead and visualize that with both legs being fish-belly white and hairless. Mmm-hmmm. You're blinded now.).
Monday: 45 minutes on the stationary bike with heartrate at/above 135. I followed that with some lat pulldowns, bench press, curls, shoulder fly’s, bardips and abs.
Wednesday: 7.8 mile run scheduled as out and back but changed due to a feisty, yapper, terrier showing off for his friend, a very fast Doberman. While the Doberman stayed, unleashed, in his farmyard...he was really curious about what his friend was doing, should he join him in the road and how many seconds would he need to over take me. With their encouragement, I found another route, a dogless route I think, which includes some more hills. That’s the theme this winter. Hills and pavement. Pace was slightly better by about 30 seconds than last week.
Friday: 25 minutes on stairmaster and lat pulldowns, bench press, curls, shoulder fly’s, bardips and abs. One day I’m gonna bench my weight, that’s all I’m saying. I eased up on this day because I realized I’d worked at or above 135 beats per minute for all of Wednesday’s miles and most of Saturday’s 10.25 miles. Not a good practice to make regular.
Sunday: Today. I’m writing it as I wait for breakfast to digest (my favorite meal). I’ll run 2:30:00 today, shooting for 12-13 miles on the trails through a rolling, hilly, county park. It’s snowing, windy and the thought of being in 15 mph winds with wind chill of 1 degree (I just checked) for 2.5 hours...only makes my stomach, etal, clinch up. Running through the park keeps me out of the wind; so there's that.
Next week it’s a Tuesday, Thursday, Saturday routine with Saturday a long run of 2:45-3:00 hours and Thursday, given the weather, I’m looking at 90 minutes on the stairmaster. Tuesday a day for the cycle again.
Have a good week.