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Recovery:101
Yes, indeed, it was a solid seven days of disciplined recovery in my world this week. Well, technically it was active recovery, because I’m not that disciplined to sit still, LOL.
I did stay out of the running shoes, though, and did more stretching and massage gun therapy than usual. That’s a huge win for me!
Before I dis on the deets from this recovery 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 blog as well...please don't link-drop & dash ;-)
Anyways, here’s what went down in my little world of recovery this week:
Sunday - the IMT Des Moines Half Marathon!
It’s no secret I was apprehensive approaching the start line. My hips had been having attitude, and my bum toe (#TwiceStubbed) was still feeling funky. I knew my endurance was good, but I wouldn’t know how my compromised body parts would feel until after the first few miles. Spoiler: all went SO much better than anticipated! Everything loosened up, and I was able to run the entire race course (except for two potty stops and the usual aid station walk-throughs). Mind you, my hips still weren’t at 100 percent, but my finish time (2:20, official) was much faster than expected, and no DNF! The recap is coming; stay tuned.
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| Woot! A 13.1 finish line victory! |
Despite my long-standing MMAM running streak, I surrendered and opted to keep the cardio low-impact. There was some walking (morning, lunchtime, and evening), and that’s all she wrote. With no races on the roster until the spring, there’s nothing to gain by over-using the fatigued muscles that had faithfully sustained me through Sunday’s 13.1-mile race course. My fitness is strong enough that a short (needed) running sabbatical will not have any ill effects. And, it’s not like I don’t have plenty of other cardio options at the ready. Nuff said.
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| Brrr, it was a cold & dark morning! |
A non-typical Tuesday…
There was a full day on tap, so I had to keep the cardio quick and efficient…so I kept it inside on the elliptical (it is getting to be that time of year, LOL). After 20ish minutes (approximately “3” miles), I hit the shower and was on the road by 6:00 to my former town.
My day:
6:45 - Max drop-off at my sister’s
7:00 - annual lab work
7:30 - dog walk with Max & Zeus (in my sister’s neighborhood)
8:30 - annual physical
9:15 - breakfast with my parents
10:30 - impromptu Talk To Me Tuesday video shoot
12:30 - women’s club lunch meeting
3:00 - hair appointment
5:45 - dinner with friends
8:15 - return home (#whew).
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| Fasted cardio on the elliptical… |
Weird State-of-Mind Wednesday…
After a full day away from the office, my mind was a mess. I kept thinking it was Monday…all day, LOL. I was holding true to my No Running commitment (and so was Kelly), so the Wednesday morning group run didn’t happen. Being a creature of habit (in a good way), I was still awake at the early hour, and on the bike (14 miles) and did some upper-body strength work (a little bit of everything). As for walking, I did my usual 2-miler over lunch and a couple more after work. Max also took me on a journey around the block.
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Thankful Thursday….
With Deb being on vacation, I was on my own. Almost a repeat of Wednesday, I did 13 miles on the bike and followed that with more upper-body strength (arms and shoulders specifically). The lunch and after-work walks rewarded me with four more miles in the walking vault. Active recovery for the win!
Friday - more low-impact fitness fun
With a busy evening on the schedule, my only option for outdoor activity was in the early morning (I’m still going strong with that #OptOutside streak, don’t forget). I got out for 1-1/2 miles in the early hours, then another 2-1/2 miles over lunch (in the skywalk).
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| I spy, with my little eye, the start of a sunrise |
Long-ride Saturday
Since there was no long run on the roster, I figured a long ride would be a great replacement. After a substantial sleep-in (hello, 7:30AM, I kid you not!), I was on the bike by 8:00. There was a “weeklong” 100K Garmin badge up for grabs, so I thought “Why not?” My pace was excellent, which felt good. After hitting the 37-mile mark, I called it good and found a couple Peloton workouts to use as a cool-down. I also did some afternoon and evening walking (in between football game-watching).
and what’s on-deck for Sunday?
Since I made it through an entire week without any FOMO, I’m thinking of extending the running sabbatical a little longer. I’ll probably get out for some walking and (maybe?) a little more biking (if the weather allows).
So, not a bad week. Surprisingly, the lack of running really wasn’t a big deal. I’m glad I have plenty of other fitness options, so there’s never a dull moment. Besides, I’m not good at sitting idle, and I’m a huge believer in the magic of movement…keeping in motion works well for me in avoiding any post-race stiffness. Running saw a whopping 13.23 miles (Sunday’s 13.1 race course ran long, LOL). Walking capped off with 23 miles. Biking finished the week with 64 miles. The three strength workouts were thorough and burn-worthy for the muscles.
In case you missed out, here’s what went down on the blog:
In other news:
Friday Fashion Flair. Casual Friday doesn’t have to mean Boring Friday. Besides, it’s still October, so I’m still sporting a little pink, even if it’s more of an accent color.
Garmin dealt me a few badges this week. The October 10K Weekend one was from Sunday (even though I ran double the distance). Saturday was busy with the 3-MileWalk one and the 100K Biking badge. The 50K Ride badge was a surprise that popped up after finishing the 37 miles Saturday morning, but I’ll gladly accept it! That’s a long distance on a bike that goes nowhere, LOL, so it may not happen again.
So, that’s my week in review. Nothing grandiose, but recovery aplenty.
How did you week play-out? Any races? Training milestones? Fall weather happening?
Nice job with your recovery week! Not running can be so hard but you really did rock it - and stay so active in other ways. Hope you're continuing to feel good!
ReplyDeleteNow I'm bummed I missed Wordle yesterday- wonder if I would've gotten it?
That is an impressive amount of time on the indoor bike! Kudos to you! I'm glad to hear your race went well. Those pre race pains are such a... pain! My A goal race is done now, but I might run another half that is coming up soon. Everyone does it, big FOMO there!
ReplyDeleteNice to see you taking a real recovery after your half. Your body will thank you! As you say, there are so many other ways to keep of active and fitness. Wordle was tricky yesterday!
ReplyDeleteYou had a great week of workouts during your recovery. Kudos to you for resisting the urge to run after the race. Nice job on yesterday's indoor spin - just wish we'd realized that we were both inside on our bikes. I'm looking forward to catching up on Thursday!
ReplyDeleteYay! I'm looking forward to the race recap. I always think that when in doubt, just get out there and see what you can do. Your body will usually pleasantly surprise you. And, I'm sure those hips appreciated all the active recovery this week. You gave them exactly what they needed- a rest from running, but lots of motion to keep the bloodflow and healing going. Nice job!
ReplyDeleteI find that voluntary breaks from running are easier to handle than injury-imposed breaks — especially when you still can do other things. Looking forward to the recap of your Half!
ReplyDeleteI get stressed when I’m down to the last guess on Wordle — I really feel the “phew” when I get it!