Dialing it Back a Bit

The time had come, so I got it done.

I'm talking about a scaled-back week. Recovery. You know, dialing-it-back a bit.

My body wasn't in agony, but I'd had three pretty intense weeks of strength-training. My running mileage, while not crazy high, had been gradually building. And, my sleep had been nothing short of a mess recently.

I thought it was the perfect time for a week on the (somewhat) down-low. We all know it's during the rest/recovery time when most of the fitness gains are made, right? And, we also know, it's best to take advantage of downtime before it's forced upon us due to injury or illness. Alas, there was no time like the present...

Before I drop the deets of the week, welcome to the Weekly Run Down! 

 I love hosting this link-up with Deborah (from Confessions of a Mother Runner)! If you write a fitness-based blog, you're invited to join the party. The link-up opens at 8:00AM (EST) on Sundays and remains open through noon on Monday. We love reading about everyone's weekly fitness endeavors, training highlights (or low lights) and race recaps. We ask that you link back to both hosts, and we encourage you to read/comment on the other linked blogs as well...please don't link-drop & dash ;-)

Here's what went down this week in my little world of fitness and whatnot:

Super Sunny Sunday.

Somehow, the Sunday (slight) sleep-ins have become a ritual. Mind you, sleeping-in for me is merely not setting the alarm, LOL. I usually wake-up around 5:15-5:30 (before my alarm) on week days, but on Sundays, I'm snoozing an extra 60 minutes or so. Believe me, that's HUGE for me. Anyways, This particular Sunday, I had the final Day-3 (of Week-3) of JJ's Split Strength Program (on Peloton). I did 10 miles on the bike, then the 30-minute workout (lower-body strength and core), and finished with another 5-miler on the bike. The day was bright and super-sunny, so I hit the streets for a 3-mile walk in the afternoon.

Never Miss a Monday.

The forecast was showing a beautiful afternoon on tap, so I decided to save my NMaM run for after work. Instead, I did an easy 10-mile ride on the bike and a 10-minute arms/shoulders workout with Tunde (my fav Peloton gal). My friend, Michele, and I also got outside for a two different 1-mile walks at work in the awesome mid-40F temps. After work, my 3-mile run was nothing short of perfection (title pic, above).

A low-key Tuesday

After nearly two solid weeks of fantastic spring-like weather, things took a turn for the frigid. The forecast was showing rain all day, but I was able to hightail it out for an early-morning 2-mile walk and returned home just as the first sprinkles were appearing. After work, I hit the elliptical for almost 40 minutes (and "six miles") of cardio action. Garmin even gave me a valentine.

Double Workout Wednesday.

Holy DOMS, Batman! All that elliptical action, the evening prior, did a number on my quads. What better way to soothe the aching muscles than with some cycling, right? Besides, it was crazy windy outside and quite cold...no sense suffering through the nasty weather (in the dark) with compromised legs. I did an easy-paced 10-mile ride and added a 10-minute core-focused Barre workout to the mix. Then, I realized it had been a hot minute (or several) since I last did any wall-sitting, so I remedied that with a 1-minute indulgence. I really need to bring these back!

Later, after work, the temps were still cold, but the wind had mellowed considerably. Also, there was a snowstorm headed our way (due to arrive overnight Wednesday and last most of Thursday). To say this run was well-timed would be an understatement. I set out to do three miles, but my legs came to life and we finished with four. I like it when that happens!

A very Thankful Thursday.

As has been the recent routine, Deb and I met up for another virtual ride in the wee hours (6:00 for her, 5:00 for me). We pedaled and chatted for just over an hour (16 miles), and I finished off with 20 minutes of lower-body Barre (via Peloton). The snow was late showing up...it didn't start falling until I was biking with Deb, but it continued to be "snowy & blowy" ALL DAY. I got in a good hour (cumulative) of shoveling, both at home and at the office throughout the day. I passed on going for a late afternoon walk, since I'd spent so much time with a shovel in hand. In the end, though, I did go for a quick 1-mile walk. By early evening, the snow had finally stopped and the wind had tapered down to single-digit mph...so why not?

A "Flightful" Friday

Even with a dialed-back week, there still is an upcoming climbing event on my schedule. I opted to bypass the bike, and tackle 100 flights on the stairs. As I have said numerous times, stair-climbing is such a great allover fitness option. In just under 25 minutes, I'd worked every muscle from the waist-down, my heart and lungs were well-utilized, and I was left glistening and glowing. Then, I headed off to PT (more lower-body work and back stretching/strengthening). Also, it was a cold day, but Momma N was generous with the sunshine, so I managed three total miles of walking (over lunch and after work).

 

A Sensational Sunny Saturday!

The temps were sitting at 27F, but the wind was MIA. Again, there was so much sunshine! The streets were clear (I can't say the same for all the sidewalks...c'mon, people!), and the traffic was minimal. I kept the "long" run pretty short (five miles). My 10:11 pace was much faster than it felt, LOL...a sign that my body was still feeling some fatigue. I did five easy miles on the bike afterwards (for a recovery cool down) and a short upper-body workout. And that's all she wrote.

...and what's on tap for Sunday?

Slightly warmer weather is in the forecast (high-30's and sunny). I will definitely be getting outside for some walking, and probably some early-morning biking. 

Overall, this week felt pretty low-key, and I know it's what was needed. I kept the strength work to a minimum (well, with the exception of Friday's rendezvous on the stairway), and scaled-back the biking a bit (56 miles this week). Running was very moderate with 12 miles (with a 10K happening in a couple weeks, I'm in good condition, so no need to push the mileage). And walking was a bit meh (11 miles), but not a deal breaker.  

In case you missed out, here's what went down on the blog:

Maintaining the Motion

My Red Hot Love of Running

In other news:

Friday Fashion Flair. With the abrupt pivot back to winter weather, it was time to pullout the the black bottoms, flannel shirts, and favorite wool sweater. Thankfully, Momma N kept the bright sunshine in the wintry mix of her latest antics.

On March 26th, I'll be taking it to the stairs at the Fight for Air Climb. This is my 10th time doing the Iowa Climb. After a 2-year switch-of-venue to Principal Park (a baseball stadium), the Climb is returning to the stairwells in downtown Des Moines. Funds raised go to support the American Lung Association and their efforts advocating for clean air, as well research and support to those afflicted with lung disease. My donation page is HERE for anyone wishing to support the cause.

So, that's a wrap on what's been happening! 

Tell me about YOUR week! Did Momma N dump another dose of winter on you as well? Recovery weeks: yay or nay? Any favorite workouts this week? Any races on the roster?

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