[mountainmilers] January Progress Report
- From: Terri Rashid <terri@xxxxxxxxxx>
- To: "mountainmilers@xxxxxxxxxxxxx" <mountainmilers@xxxxxxxxxxxxx>
- Date: Thu, 31 Jan 2013 18:42:42 +0000
January was a great month of running for me. I ran every day for a monthly
total of 116 miles. That's my highest monthly total since August 2011 (almost
a year and a half ago) when I was in my high mileage stage of preparing for the
Portland Marathon.
I've been keeping my long runs conservative; my longest run this month was only
8.5 miles. I've included two other quality workouts each week - typically a
tempo run and an interval workout. All of the other runs are done at "easy" or
recovery heart rates, which I think has allowed me to run every day without
getting injured. Plus I also managed to NOT get the flu, even though both of
my sons had it, and my ranch manager and her son. So I feel like I am doing
VERY well this month. :>
I've really enjoyed some of the sunny warm days that we've had this month.
Although I run in the morning, when the temps are still cold, I find if I layer
up appropriately I really enjoy getting out in the sunshine. If it's cold
*and* windy though, especially if it's overcast too, then I make it a treadmill
run day. The exception to that is if I am scheduled for a long run. I do
those outside regardless. (The one last weekend was in the rain & wind. :} )
I am still struggling with the mild PF in my left foot. It is not as bad as it
was when I first mentioned it, but it does have some days better and some
worse. I continue to use the roller on my calves and also do some foot and
calf massage. I should probably ice it, but I never make the time. (Nor do I
have a good frozen cylindrical container for the "correct" icing technique.
Maybe I will freeze a water bottle today...)
On the whole though I am *really* happy with how my training is going. I've
already seen a drop in some of my running heart rates which is always
satisfying. I need to remind myself now that the most pronounced changes like
that do occur in the first month(s) back in consistent training, so I need to
not get frustrated when I don't see as significant progress in HRs or pace in
subsequent months.
My 21 Day moving average for weekly mileage is sitting at 27 miles per week
right now. I would like to keep on with my conservative mileage increases and
target having that 3 week moving average be around 30 to 32 mpw by the end of
February. Right now the longest run I have planned in February is 11.3 miles,
but that's assuming a certain course. If I run elsewhere then I would be OK
with anything up to 12 miles. But I don't think I should go longer than that
next month.
Hope everyone else is having a great start to their 2013 running!
.Terri
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