Case in point : this past week (at least in terms of weather, DOMS and running).
But first things first...
Welcome to the Weekly Run Down! I am so excited to host 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 1:00 (EST) on Sundays and remains open through Monday (noon). Please share your 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.
Anyways, here's the latest Weekly Run Down:
Not another Manic Monday
Nothing grandiose for me in the morning, other than a walk with Max before work. The temps were kind of cold, damp and yucky anyways. But as the day wore on, the temps climbed (into the high-70F's) and the sun came out (#score). With another race coming up in a few days (half marathon on Saturday), I wanted to get in a little bit of speed work, but thought it wise to do it early in the week (rather than later). After a 1/2-mile warm-up, I got to work on a nearby hill. I did 10 intense sprints up the hill (approximately 1/10 of a mile) and 10 recovery jogs back down. Back and forth, up and down, for two hilly miles. I also did a 1/2-mile cool-down run back home. Three cumulative miles, and I could already feel the strain in my hamstrings when I went to bed that night.
|Never miss a Monday!
As predicted, the DOMS (delayed onset muscle soreness) were in full force upon wake-up. I did a 2-mile power walk before work, and that's all she wrote. There also was some stretching and foam rolling.
|Holy Hurting Hamstrings
Well played, Momma N. Well played. We had heavy rain and storms in the forecast, and every time I stalked my weather app, it showed the rain starting sooner and sooner. Finally, upon bedtime (on Tuesday evening), I made a command decision to postpone the early morning run (my usual #5at5), and summoned Plan B (besides, the DOMS were still a bit of an issue). I did 20 minutes of elliptical time and some upper body strength work.
|Plan B in action...
|4 wet miles at 5:00
With two cardio sessions the day prior (one of which was rather spontaneous), I decided to take things easy. That said, I did get outside for an early morning walk before heading in to the office. Even with cool temps and wind (yet again), there's no place I'd rather start my day than outside!
Another rather chilling morning (seriously, this IS April, right?), I was back in fleece and a stocking hat for a short shakeout run. But seeing that sunrise, outside and in person, was pretty breathtaking. It really was a Good Friday.
Super Sunshiny Saturday
Ahhhhh, at long last! The temps were perfect and there was all kinds of sunshine to be had. It was the 51st Annual Drake Relays Road Races, and I was one of over 4,000 participants crossing the finish line on the famous Blue Oval on the Drake University campus. I ran the half marathon (there also was a 5K and 10K), and although much of the race felt tough (it was very hilly), I surprised myself with a course PR (2:04:32). Stay tuned, more details to come on the race recap in a few days...
|Another 13.1 in the books
Although I ((surprisingly)) felt recovered upon wake-up, I know better. I usually do a short recovery run the day following a long run or a race, but opted to take a pass. Besides, I have the Grand Blue Mile race happening on Tuesday night and thought it best to save a little something for that.
In case you missed out, this is what was posted last week:
Recovery: Take 2!
Spring Races...A Few Of My Iowa Favorites
In other news:
My Friday Fashion Flair post featured a fun color combo...teal, turquoise and lime green. The pic was taken live from packet pickup for my race! Look closely...I'm wearing sandals. That's how crazy our weather was this past week. As always, you're invited to join the fashion party on Instagram...post a pic of an outfit, grab the hashtag (#fridayfashionflair) and be sure to tag me (@runningonthefly).
SO, that's the latest Weekly Run Down in my little corner of the universe.
How are things in your world? Spring flowers? Any races? Did you catch some of the action in Boston?
Are you following me on social media?