So there I was again...
It was (yet) another week of recovery (this time from M2M), maintaining (aren't we always?) and taper (D2D is coming up on June 3rd). It's both a blessing and a curse to have so many favorite races all happening within a short time frame. I do it every year, and I have ZERO regrets, but it does make for a busy and active season.
This week was all about finding that sweet balance between continued training and downtime. How did that work for me? In a word - perfection!
Before I delve into the deets, 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 ;-) So, here's what went down as I rode that balance...
Sunday - M2M Relay Recovery:101
With Saturday's 19-hour day (and 13 miles of running) in the rear window, I did my best to sleep-in...but woke up around 6:30 anyways. I stayed in bed and tried to fall back asleep, but gave up and got up, LOL. The sunrise was beckoning, so I headed out for a 2-mile walk. My legs were feeling mucho fatigued, so I saddled-up the bike and also did an easy-paced 7-mile ride as well (to flush out some of the achiness). Other than 18 holes of miniature golf, that was it for the day.
Monday - A little bit of everything easy-peasy.
I don't know if there's a specific "window" of time for the DOMS to set in, but I'd thought I'd cleared it by Sunday evening. WRONG! Monday morning had me feeling like I'd been hit by a bus. My solution? A short recovery run (title pic, above). Just an easy-paced 2-miler, amidst the rising sun and I felt much better afterwards. We passed on walking during our work breaks because the wind was an obnoxious 14mph. After work, I got in a windy 7-mile bike ride and a 3-mile walk. I went to bed feeling more like myself.
Tuesday - Easing back to my typical routine...
The morning workout started indoors (because I didn't feel like dragging my heavier weights up from the basement) and ended outside, on the deck. I squeezed in a 2-mile walk before work and also a couple of 1-milers at work.
After work, Amy and I decided to do our weekly bike path ride a day early since the weather was so perfect (high 70F's with only 4mph wind!). Hello, 15 miles of ideal biking conditions, at long last! Afterwards, I took advantage of the summer-like conditions, and walked for three miles while chatting with a college friend on the phone. So, doing the math, the day ended with seven miles of walking and 15 miles of biking...all of it low-impact cardio.
Wednesday - How about a #5at5!
I think it had been three weeks (?) since our last early-morning 5-miler, so this was perfect timing. Again, nice weather and pretty much full daylight after the first mile or so. Two more miles walked at work, and a free evening (well, unless you count laundry...).
Thursday - More low-impact cardio fun!
Deb and I took it outside for our weekly virtual workout/chat session. It was a bit too cold to ride outdoors (ummm, mid-50F's and windy, for both of us), so we power-walked instead (four miles). Afterwards, I did some lower-body strength work and a core workout. I also got in a mid-afternoon walk at the office (we passed on a morning walk due to the cold temps and wind).
Although it was still pretty windy, after work, it was also quite warm (75F). I decided to grit-it-out and go for a 10-mile bike ride anyways. I have been waiting for these temps for a long time, after all, I might as well take advantage...right? Afterwards, I did another 2-mile walk in the early evening.
Friday - another easy-peasy day
Thursday may have been a low-impact day, but it left me feeling pretty wiped-out come Friday morning (and there were some DOMS from the lower-body strength workout). I had every intention of doing a 2-mile pre-work walk, but Max gave me "that look" with his pleading almond-shaped eyes...so I grabbed his leash. Suffice it to say that a quick walk with Max ain't so quick, because he has to mark every lamppost and inspect every suspicious clump of grass. My 2-mile walk morphed into a leisurely 20-minute 1-miler (I kid you not), but Max was quite happy. Later, a friend and I managed a mid-morning walk (at work)...and that was it for the day.
Saturday - Welcome back to Long Run Saturday!
Two of my fellow M2M team members had long runs on their agendas, and I wanted to get in 10-miles (as my final long run before next weekend's DAM to DSM 13.1). Allison started her 20-miler early, and I met up with her at 5:45. Her and I ran for an hour (about 5-1/2 miles), then swung by Rebecca's house. The three of us then met up with Lauren and Mary (both had been on last year's M2M relay team), and we headed out on the bike path for a short out-and-back segment. I hit my 10-mile mark shortly after we made it back to town, so I bid everyone farewell. This was a major win in so many ways...long runs for the marathoners, a long run for me, and extra chat time with two other runner friends. We had perfect weather (57F, sunny, very minimal wind), and we kept an awesome pace. Afterwards, I summoned the bike for 10 miles of "leg flushing & stretching." I even managed an easy-paced 2-mile evening walk after dinner. Whew!
...and what's happening on Sunday?
The weather is looking beautiful again, so I'm planning on a long bike ride mid-morning (or thereabouts)...maybe 25 miles. There will probably also be some walking in the sunshine.
So, that's how my week played out: 17 miles of running, 25 miles of walking, and 49 miles on the bike. Strength work was kept to the minimum with daily core work (most days), one upper-body session (Tuesday) and one lower-body workout (Thursday...but the DOMS were still lingering on Saturday morning).
In case you missed out, here's what went down on the blog this week:
In other news:
Friday Fashion Flair. The weather has been tricky to dress for. While we've been flirting with summertime temps, our mornings have felt a bit like fall...so I have been rocking the layers. It was 47F Friday morning, just saying! Thankfully, the afternoon temps have been wonderful.
There's been a lot of blooming in the garden. I love all the colors...they totally brighten my days!
And, remember the amaryllis bulbs? The first one bloomed a few weeks ago, and this past week the second one started blooming. This one has five blooms! As you can see, the orchid is still in bloom (just behind the amaryllis), and it has a new leaf sprouting.
And, that's my story. Balancing the recovery, with a taste of taper, while maintaining some fitness fun, all seemed to work in my favor. My body is feeling good, I kept myself busy, and I slept pretty well. No complaints; no regrets.
How did your week play out? Ever tried to find a good balance between recovery and taper? How's your weather been? Any weekend racing? Plans for Memorial Day?
The long run sounds so glorious! All the right elements.
ReplyDeleteGood luck on the race next weekend! Hope the weather is just as nice as it was for your long run.
The long run was quite magical! Even though I have been running double digit runs for 6+ years, they can still feel a bit intimidating. This one felt almost effortless, so that's a huge confidence boost going into this next race on Saturday ;-)
DeleteSounds like a great week!
ReplyDeleteScooby takes 15-20 min to complete our 0.9 mile loop, so I get it!
Oh gosh! Max has a fast walk, but he stops so frequently, LOL.
DeleteIt's funny when the DOMS hit--I had some of that this week after my strength sessions! Enjoy your bike ride. This weather is amazing.
ReplyDeleteI usually expect the DOMS within 12-24 hours, so when they show up almost 40 hours after the fact, it totally throws me off. This weather has been pure perfection...warm, without much (if any) humidity...so far ;-)
DeleteThat sounds like a great week of recovery and getting in your last long run before next week's half! I didn't know you did so many races in a row. Sounds fun but tiring!
ReplyDeleteI love all the races I do, most of them are ones I feel obligated to do every year because I love ALL of them so much. But, yeah, come early June (when DAM to DSM happens), I'm ready to ease-up on the training.
DeleteSounds like a great week for you, Kim! Just wait til Max is older -- the walks can get even slower. OMG. But at least we're outside (any wonder sometimes I want to walk alone?).
ReplyDeleteDOMs can definitely take a couple of days to set in.
Well, Max walks pretty fast on his short legs...but, OMG, he has to stop so frequently at every opportunity to sniff/mark. I totally get why you walk to walk alone, because I do too!!!
DeleteThe weather has been so amazing! Glad you were able to take full advantage and enjoy it. Are peonies are nowhere near blooming just yet. Our lilacs were late this year too. Not sure what's up with that.
ReplyDeleteI just realized I haven't been noticing the aroma of lilacs this week! Last weekend, they were everywhere (during the M2M relay), as well as when I was out walking/running on my own throughout the week prior. Seems like they had a short season?
DeleteHa ha DOMS always shows up on its own timeline. I used to track our dog walks on my Garmin, and a 20 minute mile is pretty speedy in the dog world. Of course that's the average of sprinting after squirrels and coming to a dead stops when there's a good smell to sniff out.
ReplyDeleteOh gosh, YES, the DOMS have their own schedule! I don't track my walks on the Garmin with Max. I usually know the distance, so I don't need Garmin documenting the lack luster pace, LOL.
DeleteLooks like another jam packed week for you! It’s great that you have some more running partners to log miles with. Have a great rest of your weekend
ReplyDeleteI've known these other gals for awhile, but we can never coordinate our schedules to actually run as a group. I'm glad it worked out Saturday ;-)
DeleteDOMS can be so random- sometimes I'll feel it the night of the workout, more usually it shows up 24 hours later, but sometimes it's even later than that. I would love to know what's going on in my body at those times!
ReplyDeleteSounds like you had a great week of maintanence/training/taper? It is tricky to do races so close together- but it sounds like your plan is working. I can't believe those cool temperatures you're having- we're full-on summer here. I can't even imagine 47. Well, you'll have all the heat you desire soon!
The mornings are usually cooler than the afternoons, but they've been MUCH cooler than usual. I'm so looking forward to all things summer; having the morning temps warm up a tiny bit more will be nice ;-)
DeleteSo fun you had a whole gang of runners with you on your long run. You have been really busy with the races lately. Glad you are feeling so strong now!!
ReplyDeletewell done lady. it does sound really well balanced, gotta have the DOMS in there for good measure LOL! your long run sounds ideal and the flowers are looking gorgeous. I am also amazed at all the blooms we have going on here. the weather has finally been better too. Today is Memorial Day for you all, but for us it's "Whit Monday" and we had an extra national parkrun day - mine didn't participate but we went and helped the closest parkrun to us in Nijmegen. And many of our home town regular parkrunners showed up as well. Gorgeous day for it.
ReplyDeleteAwesome job #kimtwin! You always do a great job of balancing everything.
ReplyDeleteAlthough you don't even need it, good luck on your race next weekend!
I continue to be impressed how much you get done BEFORE and then AFTER work. My workdays are long, so if I don't get the workouts done in the morning, they won't be happening usually... it sounds like you had a pretty good week despite DOMS and some fatigue.
ReplyDeleteYes it's hard to recover ad then prepare for a new race. I had bad DOMS from last weekend's half but had to get ready to run a 10 mile race. Happily my legs felt better today...
ReplyDeleteGL on your next race and then relaxing which for you if being active.
Isn't it a betrayal when the DOMS hits several days later? Like, no thank you! Move along. The pugs can make a walk last forever. Of course, they have little legs, but when Leonidas wants to go home, he can go at a dead-a$$ sprint. Dogs are fun. Great job balancing it all. You always make me want to want to ride my bike.
ReplyDelete