Training and Staying Motivated in the Winter

Training is going well so far, but there is only so much one can do indoors. I've been averaging around 9:30 - 10:00 hours a week, almost eclipsing 11 hours, but I've had to cancel a few long bike rides to help the legs recover after some not so good feeling runs.

The big thing is finding the balance between cancelling a workout because I'm lazy and I think I need it off, and needing to take it off because my body is telling me. I've been doing pretty good lately understanding the too. If I'm tired I force myself to start the workout and build up, which leaves me with more energy afterwards and a positive feeling of not quitting, but the last three runs have left something wrong with my ankle when I wear my outdoor running shoes. I may have to buy a new pair sooner than I thought because of the sharp pain I get 70-85% through my runs.

The big thing that I keep reminding myself is that although this base is going to be great when I can go outside, it's important to keep my training in perspective and realize that my race isn't until August, and that it's important that I'm healthy when I can get outside and really hammer out some good rides, because right now 3 hours in the saddle staring at the tv is not cutting it!

So now I'm finishing my recovery week, and next week I'm going to start building to a big week for March Break which is in 3 weeks, and then I'll recover after that big one.

week of Feb 27:
5hr spinning (both in the gym)
3.5hr running (speed work and LSD)
1.5hr swimming (long pull session, and short full motion session)
1hr weights

week of March 5:
5.5hr spin/bike (2.5hr basement, 3hr gym)
3.5hr running (14km speed, 27km LSD)
1.5hr swimming (3500m pull, 1500m full motion)
1 hr weights

BIG MARCH BREAK WEEK:
2hr weights (Lifesource and gym)
6.5hr spin/bike (3.5hr spin, 3hr bike)
2hr swimming (3800m pull, 1900 full motion)
4hr running (speedwork, 30km LSD, 5km recovery)

then recovery week to prepare for Around The Bay AKA Redemption!!

The Importance of Pacing

looking at my last 2 runs (which have felt like crap and left me in pain), and my 2 runs before them, I've noticed a huge difference: the first 5km.

Example: 18km marathon build - 5:30 pace http://connect.garmin.com/activity/149451227

the key to this run being successful, was the slow start for the first 5 - 6km, which allowed me to pick up the pace for the last 5 - 6km (the inbetween is a continuous uphill run along hwy 27).

Now the 19.7km run at a 5:21 pace http://connect.garmin.com/activity/149451238

it's a faster pace, but I was in a lot more pain which left me unable to train to my full potential. These types of runs have to be saved for races, not LSD. I can do my speed with KevO by running intervals in a controlled environment. By not doing so leaves me with this:

a bummed ankle. I'm hoping it's just a bruise, or some little niggling pain, and I'll be back out training, but last night (2/15/12) at km 14.5, a sharp pain started on my inner ankle. Wouldn't have been too bad if I wasn't 6km away from my car on some dirt road with no street lights in the middle of nowhere. Again, last night's run had me starting too fast, and ending in too much pain. I need to get back to moderate pacing at the start. That was how I recovered from/prevented further injury last year, and if I'm going to continue with high volume of training, I'm going to have to remember to do the same again.

So, here's hoping that the ankle is fine (probably is...finger's crossed), and I'm able to get back out training again. Although I did get a lot of work done tonight, I'd still rather be in the gym or on the road (notice how I didn't say pool? I loathe swimming!)

Thanks for reading!