Injury/Health Update and Half-Marathon PR?
So after my first ultrasound where my right achilles was SUPER inflamed, I had another one the day before the Millarville Market run and it was looking really good! It also feels much better now.
Since the run I have also been resting more than I'd like to be due to either the stomach flu or food poising - which also explains my terrible run on Saturday. Chip time ended up being 2:02, watch time (I stopped it when I visited some lovely washrooms) was 1:54. Not my best run and easily the grossest I've ever felt. So because I was sick, I wasn't running over the last couple days but I DID do some light strength training. I'm terrible at relaxing, if ya'll didn't know. Luckily I'm on the mend now and ready to get back to running.
I have been doing REALLY well with incorporating strength training into my schedule, my amazing strength coach has switched up my program a little too which is nice. I do however need to work on adding in more of my plyometrics and agility work - it's hard in a basement suite and at the gym. I was doing pretty good with cross training before I got sick too, I've added in 2 1-hour biking sessions in every week and have really noticed a difference in my hip strength. Now if only I liked swimming I could consider triathlons.....
I also REALLY want to work on my speed more. Before my achilles started complaining I was really comfortable in the sub 5 min/km mark, so let's get that back! I'm planning on going to the track and even run on treadmills more (you know I'm serious if I say that). FARTLEK will be my friend whether I like it or not.
I also need to trail run...
My next race is the High River Half on July 1st, followed by the Stampede Road Race July 9th. I haven't decided which one yet but I want to PR one of them. Sub 1:45 half? I can do it. I know I can do it.
I'm trying to get my nutrition back from being sick and certainly increasing my carbs for all these training sessions I've got planned for myself. I've been doing a lot of research about nutrition and how it can help my running, I also feel like I need some sort of a guideline on what to eat because I'm not 100% comfortable with intuitive eating or trusting my own hunger/satiation cues yet and I know I under eat sometimes still - although I am doing much better! I find it so confusing trying to find information on food lately because everywhere you look is telling you something different and there are SO many diet "trends" out lately. Not that I'm trying to diet - I should clarify that. I just don't know what to eat to help with my goals. I'm just trying to get a lot of information and then just eat based on what makes me feel good, what helps me train and doesn't give me food anxiety.
One of my (and my parents, oddly enough) favorite cook books right now is Run Fast, Eat Slow by Shalane Flanagan and Elyse KopeckyI. Shalane is a world-class marathoner and 4-time Olympian. Elyse is a former College running champion turned chef. Their recipes are based on good quality, whole and fresh foods that will benefit runners and non-runners. They have a lot of research and knowledge to back up every suggestion and recipe as well and a whole section on how nutrition can help common runners ailments and injuries.
I am also reading an incredible book right now called The Endurance Diet by Matt Fitzgerald and it is super interesting and helpful (more info on it HERE). He talks about the diets of not only runners, but all types of endurance athletes. It talks about the similarities and the ways their diet helps them be amazing world-class athletes. After working with everyone from French cyclists, Canadian cross-country skiers, American Triathletes to Kenyan runners he sets out 5 key strategies: eat everything, eat quality, eat carbohydrate, eat enough, and eat individually. I'm working that idea into my food plans.
So that's where I'm at right now!