January is already FLYING by. It sort of snuck up on me after getting back from vacation.
I was really glad to take the time off from working out and thinking about running and racing while we were in Costa Rica (you can read about our trip here). It is the longest break I’ve had from exercising in a long long time. It was great to see that even without the gym and indulging in rice, beans and wine all week, my body and fitness didn’t fall apart. Logically, you tell yourself you know that it will be ok to take a break, but it is something else to actually do it.
Here is what my training has looked like so far:
Jan 1 – first run back. 6 miles at an easy effort (I covered up my watch and ran on feel). It was a really nice, sunny, CA day – but still cool. It was great just to go run.
Jan 2 – John and I went to the gym together. I did 3 miles and lifted. I didn’t really go to the gym with a plan of what I was going to lift, and this is exactly why I try to never do this. I ended up lifting all the things, all the body parts, deadlifts, lunges, bicep curls, just all of it. Not smart! I was so sore the next day ha!
Jan 3 – As you can imagine, I woke up pretty sore from the shenanigans of the previous two days after 8 days off. I ran 3 very sluggish recovery miles and did a 30 minute body pump video back at home.
Jan 4 – Back to speedwork Mondays! I have enthused about Yasso 800s many times before, and this was no exception. I have been testing the waters at running them faster than before and am thrilled to find it is doable for me. 1 mile warm up, 3 x 800 at 3:15 with an 800 could down after each one. Finished off by doing physical therapy exercises & lifting legs.
Jan 5 – 3 recovery miles. After the speed work and legs on top of being sore from the weekend, I was toast. I kept the pace very relaxed and my heart rate low. I finished with physical therapy exercises again. Then lifted biceps and triceps. Biceps are probably one of my favorite muscle groups to work.
Jan 6 – first tempo back – 8 miles at a 7:42 average. Again, I went for some speeds that I wasn’t sure I could do, so it was SUPER exciting to see that unfold. 2 mile warm up at 8:25 & 8:00, then 2 miles at 6:58 and 7:00, next two miles at 7:30, and 2 cool down miles at 8:00 and 7:45. The 7 minute mile pace was a challenge, but definitely doable to hang onto for 2 miles. Next time, I’ll try 3. I lifted glutes after the tempo which HURT.
Jan 7 – 4 more recovery miles. My legs felt like garbage today and I questioned going to the gym at all. I took it slow, did a lot of foam rolling and stretching before I started, and watched my heart rate throughout. I lifted chest & shoulders after the run and some physical therapy exercises.
As you can tell from all my really boring photos this week, I did my workouts inside. It has been raining really hard, and since I go to the gym at 4am – I’m not about trying to mix the dark and the rain.
Tomorrow is Friday (YAS) – I’ll lift back & abs and do some kind of low impact cross training – elliptical, bike, ect. I am racing the Hot Chocolate 15k this Sunday, so Saturday will be a full rest day.
I did this race last year and am in such a wildly different place now than I was at that point. Last year, I was rested and trained for this race, I knew I wanted to run it fast and was ready for that and pulled a 7:27 pace, which I was thrilled with. This year, I’m still coming off the California International Marathon race & recovery. I’m building a base for the next marathon I want to do (which I haven’t decided on). So it will be interesting to see how I run on Sunday – I more signed up because it is fun to race and it is a good distance. As a runner, I’m much stronger overall this year. That said, I’ve taken some rest on vacation, and am coming back off my first real week of training following a very depleting marathon.
I talked about the book, “How Bad Do You Want It?” by Matt Fitzgerald in this post. He says in the book, “Talent may set an athlete’s ultimate physical limit, but does not determine how close to that limit the athlete is able to get.”
So – I guess that is what I have in mind for Sunday. Just run with heart, and that’s the best I can really hope for!