Every Mile A Memory: 13 Weeks: Time to prepare for a INCREASE !

Weeks Out: Increase Preparations

Last week was 13 weeks out. Honestly, this was a week at first I thought would be tough, but I was ready for it. This was a week where it finally started to sync in that were getting into the REAL part of training so to speak. Trust me, all the work that I have put in has been REAL, but this week offered up some things that I had not seen yet. So, lets get started here.

The first thing that was different when I looked at my schedule was the increase in Volume. Let me explain. I had gotten settled into a routine of where 1 day would be in the gym, then I would run, then it would be back to the gym, then another run, the gym, a core routine that sometimes I would take to the gym, do at work, or even just do it at the house. Then Saturdays would be my long run for the week, and I would be off Sundays. That all changed this week.

I went back into a build cycle this week. For the first time, I got to go back to back days running. The note was HILARIOUS in my logs. It read something along the lines of : "WAIT...WHAT?!? Back to Back runs at the start of a build?!? Yes Sir! Welcome to running on Tired Legs! I'll go ahead and admit, it was a little intimidating at first, but then I welcomed it. After all, I am the one who has been asking for additional run time or more miles. LOL! So I FINALLY GOT IT! haha!

Strength wise, it was a good week in the gym. With the Increased running time and volume, that meant a little bit of a loss of strength time. But that also meant that I needed to focus that much more, complete EVERY SET, EVERY REP, and make sure I was getting the most out of my time. Needless to say, I pushed it to the max each set, each rep. Its just who I am. I work my tail off. I know at the end of the day, when the whole thing gets put together, all those extra sets (where it says 2 sets but there is a note, can increase from 2 to 3-4 sets) will be worth it. My core workout was Saturday this week, and although it was a burner, again, I got every set done with every rep.

Run Wise, It was a solid week.Monday I had a good solid 4 miles to open the week which was a nice change of pace. ( The miles increased this week as stated before.) Wednesday felt kinda rough after the first mile and a half. I had just done some serious strength work on my hips and glutes the night before, so this was to be expected. I shrugged it off. It was actually a bit cooler Wednesday and I got to let loose just a hare to keep the HR in line. I also started running over at work at the lake as it is like 4 or 5 min away from a good solid trail. I was also informed Tuesday of a meeting at work that had really left me stressed out Really Enjoyed Wednesdays run as it was a great stress relief and mine clearer. .

Thursday was a battle which I won. The instructions said Z2 or a conversational pace. It has been really hot here and my times have slowed down which is a OK. But for some reason Wednesday, I really started to get annoyed. I had to say to myself, this is OK, this is NOT about speed yet, this is a Steady, Slow run. Calm down. You will ruin everything if you get mad. Luckily, at the end as I was a quarter mile from the truck , I had a buddie call me and that served 2 purposes: A) it helped me make sure my HR was in check and I was properly executing the run, and B) I was able to get it off my chest and literally just keep reminding myself, calm down , its ok, not about speed. He will tell you if you asked him that I literally said this probably 10 times. LOL! I was also back out at the lake Thursday. I had also had a meeting that turned out to really make me happy, so I was in a very joyous mood. I even captured this picture from my run . So peaceful.

Friday would have normally been a core day, but I had requested the Day OFF to go play some bluegrass with friends. For those that don't know, I do have a hidden talent of playing guitar. Bluegrass is something I really enjoy and It had been MONTHS since I had been able to get out and I decided I wanted to play. I really enjoyed it.

Also, I should note that I was also warned, this is where it starts to get real. You really need to value your sleep as it helps to heal, repair, and prevent injuries. Dually noted coach! You say, i will listen!

Saturday was my core day. Again, Every Set, Every Rep completed. The V Ups KILLED ME! Also the Olympics began in Earnest Saturday, So I had the Mens Bike Race on to keep up with.

Yesterday (Sunday) was my long run. As it turns out, it was my last low mile (single digit ) Long Run unless we drop down for a recovery or until taper starts. I gotta say it was a good one. Discovered a couple things nutritionally and am working on them. Ran my fave look through town. Since I am headed for double digits next week, it will be fewer times I make that loop. The longer miles mean I have to start heading out the longer routes! YES! FINALLY! LOL!

All in all it was a good week to kick off a build. Its Monday as I write this, and I was on the go pretty much from Friday am till Yesterday Evening with friends and family. So to say I can see the need for the extra sleep that was talked about this week is true! Gotta plan things out ! (see coach, I get it, lol)

So, this week will be another build week. The 2nd in the rotation. Its also , by the way things look, the last build week, before some speed work starts to appear . Kinda excited for that , but I got a couple weeks here to make it through. One day, one workout , one mile, one rep at a time. Staying focused on the day that I am in. Should be a good one as I plan to keep things interesting. If you have followed me, and know my back story by now, then you know about my runs in Knoxville's half. Thinking this week, I am gonna go up and go through Seqoyah Hills again, and go back up the famed 2 headed monster "Noelton Drive". Just something struck me this am like I haven't been up there in a while, I would kinda like to see how my legs do up that hill. So, I might just have to throw that circuit into the mix this week. Ill recap next week as usual!

So, for this week and until Next week:

From one "Idiot" to another: