The Week Ahead: 10K Preparation

Today's a scheduled rest day, and apparently I need it.  All yesterday I felt like my morning run must've been a  20 milers.  All I covered was 10 miles.  Not even that since the Lusardi Creek trail I ran was 9.5 miles.  I'm still kind of mystified why I was so spent.  Could the hills really have made it that hard?  Or was I just overworked in the days leading up to the run?  Or am I stressed and seeing it reflect in my athletic performance?  Or have I de-conditioned that much since the marathon?  Or is something else physically wrong?  (There's my hypochondria surfacing.)

Whatever the reason, I definitely need 24 hours to recuperate.  And this is the last week until the July 4th 10K, so I really need to be attentive to how I set myself up for that.  I'm going to reduce my mileage even further and try to keep my legs fresh, but get good, hard workouts in on the runs that I do do.

Monday: I've got Chris's bootcamp session in the morning. I'll do 3-5 miles on the treadmill later in the day, and try to run it at 10K pace.

Tuesday: I'll do 1500 yards in the pool and then Renee's spin class at noon.  If my schedule allows, I'll spend an extra 20-30 minutes on the treadmill for another 3 miles at an easy pace.  That'll make it a 2 hour gym "faux triathlon" session.

Wednesday: Bootcamp in the morning.  I'd like this to be an intervals day; perhaps 5-6 440s at 5K pace or maybe 4-5 880s at pace.  This is the Laces running group day, but I don't know what they've got planned.  I'll check in with them at 6PM, and if I don't like what they're doing, I'll go home and do my workout on the trail around the park.

Thursday: This'll be my last workout of the week until Sunday.  I'll do the swim and spin sequence again.  And later after work, I'll join the Kelly/Leah group for the weekly Thursday night jog, and just do the 3 mile loop easy.

Friday and Saturday: no run.  I might do my upper body weights circuit at lunchtime on Friday.

Sunday: 10K race pace?  I ought to be able to do at least a 7:30 pace, which corresponds to a 46:30 time.  My year's goal is to get under 46 minutes though.  I should be capable of shaving at least 30 seconds off.  That's -5 seconds a mile.  So when I train this week at "race pace", I'll see how 7:15-7:20 feels. The Scripps Ranch/Lake Miramar course is flat and familiar.  If I can break 46 minutes, this'll be the course to do it on.

This week will also mark the start of a concerted dietary effort to improve my cholesterol numbers.  I'm going to track and publish that plan on SparkPeople.  I'm really frustrated by this results.  I can't imagine being much more physically fit and believe that I've done all I can aerobically to improve my HDL.  My weight is very nearly ideal, and other than a couple of post-marathon fat pounds I'm in the process of getting rid of, I don't think I can or want to lose anymore.  145 is a good, ideal weight for me.  It puts me right around the 15-16 % body fat range.  I know with stringent work, I can get leaner, but it's hard for me to believe that that's going to make a difference cholesterol-wise.  That would be extreme, and I'd have to think that if my cholesterol was going to respond to my body composition and cardiovascular strength, it would be evident by now.

No; I'm pretty convinced if there's any non-prescription remedy, it's in the diet.  So, as a test for the next 6 weeks or so, I'm going to place a systematic emphasis on Omega-3 fats, monounsaturated fats, soy proteins, insoluble fiber, and niacin supplements.  Specifically: almonds, fish, oatmeal, flaxseeds, soy milk or protein powder, apples, beans/legumes, fresh green vegetables like spinach, broccoli, asparagus, and a daily 500mg of SloNiacin.

If the numbers don't budge, then it might be time for statins.