Nashville & Indy Half: Week Three Training

Week three is over and I did decide to sit out of the Augusta University Half Marathon on Sunday. I really hated to to cancel but honestly, I wasn’t ready. I could have gone and I’m sure I would have finished but not in the way I would want to finish. I did go pick up my race packet and shirt. This was kind of a waste because for some reason their shirt orders got messed up and I had to take a medium shirt. I wear a extra large!

With my back issues I didn’t run on Monday. I felt like another day of rest was needed. By Wednesday I felt back to normal. I decided to put my training schedule on sync with the Nashville and Indy halfs. Training this week felt a little easier for sure.

The unusally warm weather really has the tree pollen in full force. On Friday the temperature hit 87 degrees. Even for Georgia that’s pretty warm. I’m glad I started taking Claritin for my allergies a few weeks ago. Once the tree pollen gets to the levels where they are now I have to use Flonase and Pataday as well. Even with all three it doesn’t always cut it.

The treadmill workouts on Wednesday and Thursday felt pretty good. I’m used to being on a treadmill again. Honestly, I think workouts on the treadmill will continue at least once a week from now on. On Saturday I was outdoors in a sleeveless shirt and shorts and ran a nice steady and slow pace. I’m glad I got out there early because it started warming up pretty quickly.

After my run on Saturday I decided to install an HDTV antenna in my attic. Bad idea! Well, it was great that I can get rid of three cable boxes now and have eight HDTV channels over the air but… when I got up on Sunday morning my back was feeling it. My lower back and left side of my hip was killing me. The standing on rafters at a weird angle and holding a flashlight under my arm really strained my back. This back issue is getting frustrating. Kim (my wife) spent about five minutes doing karate chops on my back and hip and it did help. Another tool I use and for some reason I’ve never mentioned is my “Thera Cane”. It’s a short walking cane looking device that has various nubs you can use to self massage your body. It works great let me tell you. I bought mine several years ago on Amazon I think. You can learn more about it at, http://www.theracane.com.

I did add crunches and leg raises to my workout routines this week. The back issues have me convinced I’ve neglected by core long enough. The crunches aren’t bad but I sure can feel the strain when I do the leg raise exercises. Ouch!

Even with the back issues I’m feeling pretty good about my training for Nashville. I don’t see any reason I won’t be ready. I’m not sure if I’ll be able to run at the pace I would like but its far enough away that I can’t really tell. Losing ten pounds should make a difference. I’m working on it.

Ok, that’s enough rambling for this week. Here’s the breakdown.

Breakdown for the week:

Monday: Canceled run due to back.
Wednesday: 12 minute race pace/2 minute walk/12 minute race pace.
Thursday: 5 minute race pace/1 minutes faster & 2 minute walk (x6)/5 minute race pace.
Saturday: 5.49 miles at a 12:59 minute mile pace.

Approximately 11 miles for the week.

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