Saturday, February 05, 2011

Hill Simulation

I have found that the most difficult part of this journey has been the soreness in my ankles and my feet.  I mean, I am running more than I ever have in my life.  The first couple of 30+ mile weeks were fine, but when I got around to the second set, I noticed that the soreness in my foot joint is rather pronounced.  It often goes away after a proper warm up.  I fully realize that this might be "normal", but having not been here before, I have no experience with this normal.

So, I changed things up a bit this week.  I took one extra day of rest, and mixed up my second tempo run.  I've been doing most of my week day training on the treadmill, and I have to admit that I've been rather enjoying it.  I am running at a sub-9:30 pace, and my heart rate barely climbed out of Zone 1.  This is light years ahead of where I was last year, when Ironman training was staring me full me in the face.  Back to the tempo run...  Rather than do my mile repeats on Thursday that I normally do,  I thought I would simulate some hills.  I warmed up with increasingly faster miles:  11:21, 9:13, 8:32...  Then, as is often the case, I took a potty break before starting my hill work  :-)  One of the definite advantages to running at the gym.

Having not done a simulation before, I had visions of grandeur in head.  I thought I would do 6-8 4 minutes on, 1 minute off at a 6% grade, but the first hill interval set my perspective properly.  I quickly backed off to 4x3 minutes on, with 1 minute recovery.  My rewards was several minutes in Zone 5, and no, I wasn't training by HR, merely observing!  LOL...  The race in March does have some hills, mostly at the end.  It will be necessary to do more hill training in the final weeks, even as I ramp up the race simulations.

In other exciting news...  Dee Dee and I are registered to run a 5K on February 26.  It will be a repeat race for us.  The start is at Hobgood Park, which is 1.7 miles from my house :-)  I was hoping that the race was on a recovery weekend, but alas, it is not.  I'm going to have to figure out how to throw that into the mix AND handle three weekends of soccer referee-ing.

Have a great weekend, y'all!  I have it on good word that things are going to start warming up soon!

Wes

8 comments:

Joe said...

If your shoes are right, the ankle stuff should resolve. Probably just a bit of "sqwaking" at the increased mileage. If it continues, though, may be worth looking at the shoes.

Soccer season, again...it doesn't take much time off in Georgia, does it?? Next thing you'll be doing Aston Villa vs Manchester City....

Lisa said...

I have never run 30+ miles per week, but my ankles were hurting in November and it all went away when I got new shoes.

Molly said...

Treadmill hills are TOUGH! There's no slowing up like you can naturally :-)

Gotta Run..Gotta Ride said...

My first thoughts were your shoes too....I am sure you are ahead of us on this thought. I find that if our mind is in the right place even the treadmill or trainer can very enjoyable. Go figure :)

Andy said...

Wes, the hills at the end of the race seem to get me every time. If you are training at 6% plus grades you are good to go in that market. It is not that the hills are awful terrible, they are just elusive and being at the end of the race they can put a hurting on you. Love the dreadmill workout you were doing. I think the modified training week with your increased mileage is genius. Hope you enjoyed your weekend.

Stuart said...

Everything seems to take a bit longer to warm up these days!

Like Robin said, the 'mill can be a fine place if your mind is in it!

Michelle said...

I often get ankle and foot soreness when my shoes are getting worn out.

Keep up the good work with that hill training!

Darrell said...

My feet and ankles have been painful for nearly the last year. I think it just has a lot to do with getting old. Same shoes, same mileage, just longer to recover.