Marathon Training: Week Eleven

A decent week.  Once again, really seeing the progress of consistent training.  Hit a personal best on tempo day, and also ran farther than I ever had (so far) on “long run” day.  Little by little, starting to ease on up there, I suppose.  Here are the details:

Sun – 12-11-11: 30-minute cross-country trainer workout

Mon – 12-12-11: Weights at the gym (#1 HST-style routine – 10-rep feature.)

Tue – 12-13-11: 4-plus mile tempo run with training group.  A couple of these were in the 7:30 range, which is monumental for me. Felt good… again, like all the training is paying off.

Wed – 12-14-11:  Workout #1 – Weights at the gym (#1 HST-style routine – 10-rep feature.)  Workout #2 – a smooth, leisurely 5-miler around the hood (usual route).  Took it easy, but still kept an average pace just under 10:00… for what that’s worth.

Thu – 12-15-11: Rest day

Fri – 12-16-11:  Weights at the gym (#1 HST-style routine – 10-rep feature.)

Sat – 12-17-11: 12-mile run with training group at the park.  Felt pretty good, but as has been the trend for these double-digit runs, felt some tightness and fatigue in the knees during the last couple miles.  Plus, I felt like it took a couple days to fully recover from the run, which kind of discouraged me.  Other red flags?  Tender shins and some distinct tightness in my right hamstring.  Neither of these really affect the actual run, but I know I need to stay on top of things.  So I’ve been icing the shins ad using this massage device to dig into the hamstring.  Comes with the territory, I suppose…

Onward,

BR

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About Bobby Rock

Bobby Rock is a world renown drummer, the author of seven books, and a recognized health and fitness specialist with certifications in exercise, nutrition and meditation. He has recorded and toured with a variety of artists, released three CDs as a solo performer and is recognized as a top drumming educator. (He is currently touring with rock icon, Lita Ford.) Through speaking, writing and activism, Bobby remains committed to a number of animal and environmental causes. Bobby lives in Los Angeles.
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