How Quickly Do We Lose Fitness? (Eugene Half Week 3 of 8)

In case you missed it:

Eugene Half Week 1
Eugene Half Week 2

One of my favorite running podcasts as I've mentioned before is Pro Running News with Dave Lipman and Matt Fox; recently Matt Fox has also started doing his own separate podcast in addition to PRN called Sweat Elite (after his training/coaching company of the same name). 

In general Sweat Elite doesn't speak to me in quite the same way as PRN, but every now and then there is an episode or two that piques my interest. Recently Matt has been doing a series called "Training Talk" which is more focused on the nuts and bolts and fiddly details of designing good training and how a well-designed training plan creates the physiological adaptations (ie., "fitness") that make for strong performance. This week I listened to episode six in the series, entitled How Fast Do You Lose Fitness?, in which Matt interviewed Max Frankel, one of the Sweat Elite coaches and in fact the coach who has actually been designing Matt Fox's own marathon training. (Historically, Matt was/is a pretty high level middle distance runner who I believe even ran for some Australian national teams in his younger days.) 

Originally the episode was supposed to focus on a different topic but thanks to various Life Things, Matt had recently taken some unplanned days off from training, so instead they pivoted to discussing the role and impact of such unscheduled rest days. Ergo: How Fast Do You Lose Fitness?

Spring is Busting Out All Over! (Eugene Half Week 2 of 8)

In case you missed it:

Eugene Half Week 1
Eugene Half Week 3

You guys it's like the time changed and suddenly it's summer 🌞🌞🌞😎😎😎💃🏻💃🏻💃🏻. Or at least some semblance of spring. How lovely to procrastinate one's afternoon run until 5:30 or 6:00pm and not have to worry about the light. Simply marvelous.

AND AND AND it's been kinda sorta warm-ish here??? Or like 65ºF-ish at least??? Honestly when it's 65ºF and full sun, we call it summer and live it up.

The view from Tuesday's run through Golden Gate Park

 ~*~*~ 🦆🦆 Eugene Half Marathon Week 2 of 8 🦆🦆 ~*~*~

Grand Total: 43 miles

🐌 Easy: 38.5 miles
🏃🏻‍♀️ Moderate: 0 miles
🐎 Fast: 4.5 miles

⚖️ Easy miles vs. fast/moderate miles: 89.5% vs. 10.5%. 

Blue = daily strain, red/yellow/green = daily recovery

A Belated Look at Eugene Half Marathon Week 1 of 8

In case you missed it:

Eugene Half Week 2
Eugene Half Week 3

Eek, getting behind on these! Just about six weeks left until Eugene. If you cast back into your memory, you might recall that this was the week right after NorCal John Frank Memorial 10 Miler. The race was Saturday March 2 and I took the Sunday completely off for some much needed rest. Then on Monday, it was back to work!

(Also, look, sorry, no photos this week, it turns out when you're strapped for time & just living your life, you don't really remember to take a lot of photos. Sorry. 😬)

 ~*~*~ 🦆🦆 Eugene Half Marathon Week 1 of 8 🦆🦆 ~*~*~

Grand Total: 43 miles

🐌 Easy: 37.625 miles
🏃🏻‍♀️ Moderate: 5 miles? (Counting anything 9:00 or faster at altitude as "moderate")
🐎 Fast: 0.375 miles

⚖️ Easy miles vs. fast/moderate miles: 87.5% vs. 12.5%. 

Blue = daily strain, red/yellow/green = daily recovery

A Hectic Race Week! (John Frank Memorial 10 Miler Week 4 of 4)

Well, race week has come and gone! If you want to know the deets, race report here. As for the week itself, it was kind of a stressful one with a short-but-intense work trip and some unfortunate travel woes. That plus a bit of insomnia earlier in the week (no real reason, just run-of-the-mill "HI HELLO THIS IS YOUR BRAIN LET US SPIN WILDLY THROUGH ALL THE THOUGHTS UNTIL THE WEE HOURS" brain stuff) meant that I unfortunately spent a lot of it exhausted and sleep-deprived, and checked off the first unintended zero day of the year (fortunately, just an easy four miles, nothing that tragic).

 ~*~*~ 🌁 🌁 John Frank Memorial 10 Miler Week 4 of 4 🌁 🌁 ~*~*~

Grand Total: 28.5 miles

🐌 Easy: 17.25 miles
🏃🏻‍♀️ Moderate: 10 miles
🐎 Fast: 1.25 miles
(🏅 Race: 10 miles)

Blue = daily strain, red/yellow/green = daily recovery

Race Report: NorCal John Frank Memorial 10 Miler 2024

Why did I sign up to run this race? 

NorCal JFM10 is a PA race and when I'm able I'm trying to run as many of those as I can to support my team. (We get reimbursed for PA races as long as we run 8 per year.) Also, there was nothing else I was super excited to run this time of year instead and we had a pretty good size group going, so it just kind of made sense.

And then what happened?

From a training/staying healthy perspective, things actually went mostly according to plan. (I know, 🤯.) I had kind of accepted that my training might fall off a bit during my December travels, which did in fact happen (and also, I got a nasty respiratory virus which did not help, plus holidays, which, y'know, holidays). 

But after that I was able to pretty much jump back in! I believe the only run I skipped leading up to this race was the four easy miles I was supposed to do the Thursday before the race (due to travel woes). THIS NEVER HAPPENS! It helps that I had minimal work travel and the only weekend I had to be out of town was the weekend I spent in Tahoe (where getting the running done is usually pretty easy). Of course I was supposed to run Kaiser SF Half on Feb 4, which didn't happen due to weather, which meant a down week without a hard effort. Since then, though, I've been able to get right back at it without any interruptions which is always nice.

On the other hand, the week leading up to the race was rather stressful and I found myself constantly crunched for time, and had pretty poor sleep in the three nights leading up to the race. So while my fitness was pretty decent, I think, I did not arrive at the starting line feeling super rested and ready to go.