I think that looking back at the previous weeks workouts will help guide my recovery and my reentry into training. It’s fun to look back and see what I’ve accomplished, where there’s room for improvement, and if I’m missing certain areas (yoga… probably will never make an appearance)… just being real.
Also, I think it’s important that that people realize, while I may be able to hold a 7/sub-7 minute pace for certain workouts, I do recover much slower (i.e. my almost 9-mile run). Just because I can run fast (for me), doesn’t mean I always do.
AM Run (7.62 miles, 8’06” pace) – nothing fancy, just relaxed miles to start the week off right
Stretching, foam rolling, planking – I’m trying!
AM Run (5.10 miles, 8’12” pace) – legs felt heavy, did a short run before work to help loosen up my legs before Run Club at night – stretching, foam rolling, planking
PM Run Club (5.0 miles, 7’12” pace) – hot and humid, but felt great to be inspired by everyone else to run fast and push myself. There was a miserable hill right in the middle of the course… I might have been going backwards at one point.
Not only was there an active warm up and stretch before the run, I went home and stretched MORE. And foam rolled! Hold on.. patting myself on the back!
AM Run (7.40 miles, 8’41” pace) – yep, totally paid for that speed work session last night. Nothing magical about this run, just listened to my body and took it as slow as I needed to. Focused on recovery and flushing out the lactic acid. Legs felt heavy, and I stopped and stretched when I needed. Stretched/foam rolled/iced post run. And I planked !
7AM SoulCycle Class with Monique. Honestly I’m obsessed with her. She gives such a killer workout, and her music is always on fleek. #HadTo. If you ever have the opportunity to take one of her classes I highly suggest it.
AM: Circuit training with the BF. Remember how I said I need to do something else besides running… well I did. And holy S*!T. So. Sore. I wasn’t even really sweating during the workout – mainly because I sparkle not sweat – but I am sore, like three days later. I’m really hoping that I can stick to this type of cross training at least once a week. We did the set below..
10 minute run warm up
3 sets with 30 seconds rest in between:
Shoulder Press Max (1 minute)
Chin-Up Max (1 minute) – I modified this to Lat pull downs because its a big LOL to think of me doing a pull up…
Dumbbell Bench Press Max (1 minute)
Bent Over Reverse Flys Max (1 minute)
Abdominal Crunches Max (1 minute)
Lateral Raises Max (1 minute)
Running 3 minutes @ 90-95% effort – I ended with this at 9.0 on the treadmill or 6:40 miles
I’m going to have a full review/thoughts up tomorrow for Tried it Tuesday.
PM Run (8.5 miles, 8’18” pace) – wanted to shake out my legs before longer runs this weekend
Went out to dinner on Friday night with two friends. It was absolutely delicious… honey roasted brussel sprouts and a vegetarian pizza. These are a few of my favorite things !
AM Run (8.0 miles, 7’05” pace) This run felt great. I wanted to get in a good run before a night out with the rugby team. So I went to BFs game, watched the first 30 minutes, went home, and ran back to the field to catch the end of the game. It was a little bit longer than I expected, but my legs felt great. I decided to just go with it and take Sunday off completely to recover. It was also along part of the Fairfield Half course so it was good to work the same evil hills I’ll be seeing in a month.
Saturday nights rugby gala was a complete and total blast. I don’t want to sound like I’m bragging, but I will. BF and I tore up the dance floor to classics such as Sir Mix-A-Lots Baby Got Back. There was even dipping involved.
Total Rest Day. Felt good to relax. This was the first time in a while I haven’t felt like I NEEDED to run. Instead, had a casual morning, went to the beach, and did some WORK on food. Super Duper Weenie and homemade pizza FTW.
Ended the week with two days of cross training, and 6 days running and roughly 41 miles. I’m happy with how I am feeling. I finally feel strong, relaxed, and my muscles are loose. Recovery is happening more efficiently which I am so happy about.
I plan to have my weekly milage hover between 40-55 miles per week until I start training for NYC in July. I want to keep up with the one day of circuit training. I will always be a SoulCycle regular on Thursday mornings (for as long as my budget allows). And I’m also excited that I’ve been forcing myself to stretch and foam roll immediately after my run! I think it’s been a huge factor in my recovery.
I can’t wait to see what this week brings, but I will be taking the weekend easy (maybe one longer run) since I will be in Nantucket for Figawi! Let the count down begin!
Do you make sure to stretch and foam roll after a run?
How do you incorporate cross training into your weekly routine?