This was my biggest training week in a while. Work has reached a fever pitch. It feels like everything in my house needs some repair or another. I believe the saying goes, “when it rains, it pours” – right? At least we did get a rest from the actual rain this week. I know California is in a drought, but it was nice to let everything dry out for a bit.
Monday – .5 @ 9:00/.5 @ 8:30/2 miles @ 8:00/2 miles @ 7:53/7:40/7:30/6:58 – 8 miles at 7:52 total
Lift consisted of:
3X: thrusters, 20 drop set lat raise, 10 jumping lunges each leg, 20 KB swings
3X: 15 land mines ea side, 15 squats, 10 box jumps
(Started with 18″ box a 3 weeks ago and used the 24″ one this time.) I really like that my gym has the soft sided boxes. I have seen far too many gnarly shin scrapes and injuries from people missing a box jump.
4X: 12 alt bicep curls, 12 tricep kickbacks, 20 Romanian split squats – burner set (low or no weight, add more if you need to in order to feel the muscles fatigue).
Tuesday was 7 miles easy 9:15 average
Then followed with a lift that started with core work, since it is my least favorite.
3X: 30 seated Russian twist w/ 10lb ball, 20 leg extensions, 30 sec plank
3X: 20 weighted walking lunges, 12 Arnold’s with 15lbs
3X: 20 cable kickbacks & 10 cable rows
3X: 15 tricep rope pulls & 15 one legged glute bridges
Wednesday I did a tempo style run. Started with a warm up mile EZ, dropped to 7:40, last 3 miles alt .5 mile at 7:15/.5 mile at 7:40 – 7 miles total at 7:46 average. I did it on the treadmill since I needed to be done by 5:30am.
I planned on doing a lift after, but quite sore from Monday and Tuesday. I decided to run through all my physical therapy exercises instead. Physical therapy exercises really don’t look that difficult, but they are made to target your weaknesses as a runner – so they are good to continue doing, even if you are necessarily injured.
Thursday was 8 miles easy at 9:15 average. No lift so that I would not be sore for my long run on Friday.
Friday was long run day. I decided to switch it with Saturday because originally John and I were going to out of town. Snowboarding for him and hanging out apres ski for me. Since I didn’t really feel too keen on running 18 miles in an area I don’t know, and leaving the group for 2.5 hours, I had been planning on doing it on Friday. When the trip ended up being a no go, I decided to stick with my Friday plan because it was possibly going to rain on Saturday, and I could sleep in and relax that way.
When I woke up on Friday morning, it was COLD! I let Bennie The Dog out really quickly before I left, and after feeling his cold fur when he came back in, I bundled him up in blankets, cranked up the heater for him, and added an extra layer for myself.
I got up at 4:00 am and worked until the sun came up. While I worked, I had coffee and a banana with peanut butter. When I got ready to go, I had generation Ucan right before I left in 8 oz water. I took Huma chia plus gel at miles 6 & 12. If you get Huma gels, make sure to buy the “plus” with electrolytes and sodium, or you need to be drinking something with that stuff in it or taking salt pills.
I started off a little bit conservative to see how I would feel. My route was about 800 elevation gain and loss, so it had some rolling hills, but nothing too crazy.
I ended up with an 8:01 average overall and could not have been more thrilled. It was definitely the best I’ve felt during a long run in a long time.
After I came home and showered and a ate, I got right to the recovery game. Ice and compression.
Saturday – 6 recovery miles @ 9:04.
Easy runs should be “zone 2” conversational pace. Recovery runs should be zone 1. This is in reference to heart rate and why the paces will always vary. A recovery run is really meant to get blood moving back through your legs and get you loosened up when you are sore and stiff. An easy run is more like a time on your feet run. You should spend more time doing easy and recovery runs than you are spending doing key and goal workouts.
Sunday was all about resting and relaxing. We watched movies and ran a couple of errands, but it was really nice to have a catch up day at home with not much going on.
I decided to stop working with my coach this week. It wasn’t an easy decision, as I loved having someone to help me think through training and make decisions about distance, effort, pace, miles, crosstraining, lifts, ect. However, I think for this time in my life, as I am getting my feet back under me from starting to take medication for hypothyroidism, you can read more about that here), I need to listen to my body right now. She had also recently taken on a lot of athletes, and I was looking for a more individualized approach. Sometimes you just have to trust your own gut.
What are you favorite runs – recovery or hard workouts?
Do you like to stay busy on rest day, or relax completely?