I know a lot of us go stir crazy when we aren't in our normal routine, me especially. If I don't do at least something once a day, I feel gluttonous, flat, suddenly out of shape, unmotivated. I did at least something once a day, every day over the last 31 days. It feels so good!
January is my month that sets up the rest of the year.
Call me a creature of habit, but if I don't get the momentum going in January, it only gets harder to get that snowball rolling, especially into February. I find my routine in January. Which days do I do which workout? What will my diet look like? How will I schedule cooking food ahead of time? When will I have time to go the grocery store? CLEAN?!?
My knee continues to heal
Over the last two weeks, things changed, for the better! Especially on the run. I injured my keft knee pretty badly 6 months ago, and it really did more damage to my confidence than it did physically, I am now learning. My 10K PR right after the New Year was a complete surprise but I was still not satisfied that my knee was fully healed. After long run after long run and running almost 140 miles for the month, I think my knee is "mostly" healed. It acts up every now and then at the beginning of some runs, but I continue to do an hour of PT on it 2X a week to keep those supporting muscles strong.
I have found my efficiency, finally.
Again over the last two weeks, things changed, for the EVEN better! My overall HR on the run has dropped, signaling that change that I am using less energy to go faster and further. That 14.42 miler on Sunday really qualified this statement. Two years ago I couldn't get below a 155 HR for a 9 min mile. Now I am getting down to low 8's @ 145. My coach agrees and in his weekly email wrote this:
"The great news is that, as I said, you have become extremely efficient for going long. This also suggests that we need to continue to work on your intensity."A) Gulp! B) Yay! C) This morning I woke up with some very sore and unmotivated legs, and still hammered out my 12 min WU, 12 x (45 sec fast, 75 sec easy), 12 min CD interval run. Hurt so good!
My motivation is back, baby!
Now that my knee injury is mostly behind me and a lingering foot issue is resolving itself, its smooth sailing from here onwards! I have a 4 mile race in Central Park this Sunday and I am aiming for a sub 28 min time and keeping all mile splits under 7 mins for the first time. I went 28 flat at the 4 mile mark in the 10K in early January, so I am confident I can achieve this goal.
BRING IT ON FEBRUARY!!!!
RAWR!!!!
All good stuff!
ReplyDeleteCannot wait to just get at it again for full on IM training. We'll have to set up some synchronized CT sessions!
"The great news is that, as I said, you have become extremely efficient for going long. This also suggests that we need to continue to work on your intensity." ~ TWSS
ReplyDeleteGood news man, glad that things are looking up and that you were able to lay low long enough to get the aches and pains in check!
Intensity = fun. Can't wait to hear about the race this weekend! Also, I'm still undecided on that bagel offer.
ReplyDeleteRAWR~!!!!!!!!!!!!! Now that's the way to take on the next month!
ReplyDeleteYou go boy!! Have a great month!
ReplyDeleteFyi, I am very glad to hear about your knee!
Woop woop! What a great way to start off a stellar year! I feel like I'm finally getting my mojo back as well.
ReplyDeletethere are way too many bold/italicized/capital letters in this post.
ReplyDeleteCongrats! Jan was a good month. I'm not Ironman bound (I'm at Olympic distance right now) but am working towards my first marathon in May. After 5 months of ... blah ... January (and a new bike trainer) has me in good shape!
ReplyDeleteTake care of that knee!
Take that January and February has no chance.
ReplyDeleteEfficiency is the key. I have learned that since IM training has started and my runs are low HR and the speed is still there. It is crazy and amazing all at the same time. Makes me slap my forehead thinking.....why didn't I learn this sooner.
Woot to getting back your motivation!!! Feb. should be a good month for you!
ReplyDeleteNice work! Jan was the same for me... establishing routine, figuring things out. I'm determined to make all of this fit with less stress and more sleep. So far I'm doing ok :)
ReplyDeleteI need my February to equal your January since January was my break month. Maybe no days off is a good goal since I'm pretty confident I won't be getting to 140 miles.
ReplyDeleteWow, phenomenal stuff on all the running. Everyone's heartrate is different, but being able to keep your heartrate that low on runs is a great sign. My max heartrate is around 200, and I seem to run races at about 180 it seems. Unless I'm really slogging along I can never keep it below 150 or so. I bet you will break 27 in your 4 mile race, good luck!
ReplyDeleteooh, intensity is going to be FUN!
ReplyDeleteLove the Attitude! Lookout February!
ReplyDeleteDamnit, I was just about to say TWSS but Matty did it already.
ReplyDeleteI'm the same as you - I need to get my routine down in january to keep me motivated. Let's keep it up!
ReplyDeleteIt sounds like you're motivated like no other! Nice work, Jon! It's gonna be a good year!
ReplyDeletedef Great news on Jan springboard
ReplyDeletelooking for a strong Feb!!
D
I also feel blobbish if I don't do something once a day. Must be something in the water up here.
ReplyDeleteFinding time to clean? WHO DOES THAT?!?
ReplyDeleteAlso, the enormous letters at the end of this post woke me up *and* made me want to get my ass in gear. So, thanks for that.
Sweet. It takes a while to get your mojo back once it is lost. I am just discovering mine again.
ReplyDeleteSounds like January started the year off good! :) Love that! Bring on February!
ReplyDelete