Last week was a tough week (mentally) in terms of training. I have a very cranky IT band from running 16 miles with super sore quad muscles on Saturday, August 8th. Lesson learned. Sometimes you have to push out a training run to avoid injury. Also don’t do heavy legs two days before a long run. All bad things.
I also have been training in this pair of Nikes that I have decided are unlucky HA! I know that sounds crazy, and it probably is. BUT…whenever I am training for a race in them, I just some weird injury. My podiatrist has said they are perfectly fine, but I don’t know, I think it is time for them to go. I switched to using the Saucony Mirage 5, which I already had in my closet.
- Monday: tried running, but ITB was too sore, elliptical hurt as well. Lifted back & abs
- Tuesday: 20 mins step mill, legs
- Wednesday: 20 mins step mill, chest & shoulders
- Thursday: 20 mins rowing, 20 mins elliptical & glutes
- Friday: 40 mins elliptical, physical therapy exercises, 3 rounds plyo
- Saturday: 3 miles at an 8 minute pace that were pretty sore, biceps and triceps.
- Sunday: rest day
On Friday I tried out Active Release Therapy for the achy IT band. It is basically a way of breaking up adhesions and scar tissue that you get in your body from over use. You can check out more about it here. It really seemed to help, but I am still just going into serious taper mode and letting my body rest from running. I have a half marathon on 8/23 and I really hope not to be hurting the whole run.
I am still doing my reverse diet and slowly increasing each week. My weight has increased slightly, about two-three pounds. I am 5’6″ and started at 110lbs and am now resting around 112-113lbs. I think I look slightly more muscular and I know that 110lbs is technically underweight for my height. I do have a lean build and have always been on the thin side. That being said, being able to eat around 1900 calories every day and train harder for all the races I want to do is most important right now.
My macros this last week were 135P/215C/53F. I am feeling really good overall. My joints are much less achy and I can sleep through the night more often. I know that having good nutrition will also help me get injured less and aid my body in recovery.
I take one “untracked” meal a week. It isn’t a cheat day where I go hog wild the whole day. I track the rest of the day and take a break from tracking and macros and making it all fit into the puzzle for one meal a week. This Saturday, we went to a wedding, so I used that for my untracked meal.
Sunday was a rest and sleeping a lot day haha. We got Chipotle for dinner which is a pretty macro-friendly option and they post everything online/have it in my fitness pal.
This week I will continue to rest from running with cross training and lifting. Thinking about incorporating a BCAA into my supplements for recovery as well.
With macros & love,
- Saturday: 3 miles that were pretty painful at an 8:05 pace, biceps and triceps.
- Sunday: Rest day