I am feeling much better no a week out from the SC Half. This morning I went to see a Chiropractor who is a member of our tri club and spoke at Thursday's club meeting. She did about an hour long exam and was nice enough to do an adjustment today, which she doesnt often do on the first visit. I am happy to say I am pain free right now. I will be back to see her next week. By then she will have been better able to analyze my tests and x-rays and have a more detailed treatment plan. I am hopeful this will produce amazing results.
Since the Half IM, I have swam once and run twice.
On Wednesday, I got into the pool for an easy 1000M swim. Overall it was good. My shoulder was sore and afterwards my back hurt.
Thursday, I met up with some folks from the tri club. Before the monthly meeting, there is always a group run (and usually a ride too except during the winter). My plan was to just see how I felt. I was really aware of what my HR was. My legs and back felt good, but my HR stayed high for the effort level. Any time my HR got over 170 I stopped and walked. I also walked the hills. The goal was to get out and loosen my legs out, but not to overdo it. I did 4.5 miles in 47:57 (10:39/mi) that is really slow for me, but necessary to fully recover.
This afternoon, I hopped on our new dreadmill to run while watching the UM-FSU game. Last week we got a good deal on an 08 model they were closing out. It has a built-in lcd video screen and lots of built in programs. Looks like I will be learning to love the dreadmill this winter. My only pet peeve about it is that it only shows mph and not min/mi. For now I will print out a chart, but I plan on getting the foot pod for my garmin so I can also upload my data to be able to analyze it. Overall, my run was alright. My legs/back felt great. Unfortunately, I did not eat like someone who was planning an afternoon run and I paid for it. also, I realized I cannot handle the fizziness of nuun on the dreadmill. The bouncing and the fizzies do not mix well. I may just need to mix it and leave the bottle open for awhile to let it fizzle out. My stomach was really gurgling throughout the urn which made me slow down and stop at times. My HR was staying down a little better then Thursday's run. I think I am recovering well, but wont push the pace too much until next week. I did 6 miles at a snails pace of 1:04:45 (10:47/mi).
Tomorrow I'll be on the trainer for an easy ride. Depending on my back, I will do somewhere between one to two hours.
This afternoon I signed up for the silver comet half marathon. This was my first half last year and I am hoping for a decent improvement over last years 2:13. Based on how my legs feel and the lack of pain, I should have a decent race. I am going to figure out what pace I would like to run it in and stick to that pace. I am thinking I may shoot for right around a 9 min mile which should be doable, since the course is flat, if I stick to that pace and not go out too fast.
The week after the Silver Comet Half Marathon, there is a 15 mile race at Stone Mountain. This will be a good hilly race to test my tired legs.
If that goes well, I have a plan put together to reach the atlanta full marathon on thanksgiving. My longest run will only be 18, but it should get me to the finish line. The only downside to this race is that the last 10K is all uphill.
Once I am fully recovered, I am going to do some HR/Threshold self testing. Next season, I really plan on actively integrating my HR into training levels. If I am going to get faster, I need to be smart about my training and focus on the proper levels of training intensity.
I also plan on adding some serious core training to my schedule. That combined with my chiropractic care should help to keep me injury free.