Doubling Down

Doubling down. Double trouble. Double or nothing.

Call it what you will, there was all kinds of double duty going down this past week. Not only was there some major recovery happening (from Sunday's NewBo Half Marathon), but, technically, I was also coming off a "scale-back" from the previous week. Can you see the double objectives at play?

Fortunately, I made it work...

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 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 ;-)

Anyways, here's what all went down this past week...

Monday -  Brick recovery for #nevermissaMonday
Home for the Labor Day holiday, I tried to sleep in. I purposely set no alarms...but my body (and brain) still were awake and alert before 6:00. I did stay horizontal, though, until about 7:00, which was no easy feat.  I biked out to Arbor Lake (about two miles), ran three miles, then rode back home. Easy peasy, though the gravel portion of the trail was a bit of a challenge on my tired legs.

Tuesday - double biking for the (active recovery) win
I have been doing 10-mile rides on Tuesdays, as a means of being active while the running shoes get a day off. I putzed around long enough, though, that there wasn't enough time for a full 10 before heading to work, so I settled for seven.

Later, after dinner, the temps were pleasant as the sun was setting. I'd already taken a walk with Max, but couldn't resist heading back outside. I rode a simple five miles, around the college campus (so plenty of light, courtesy of the numerous lampposts). It was so serene, reminiscent of a summer evening under the stars. Myself, I love a cool breeze on a warm day (as opposed to a cold blast of  wind on an already cool evening), and this ride felt like total perfection.

Wednesday - (unplanned) double workout day
My legs were feeling recovered from Sunday's race. I met up with Barb for our ritual early morning 5-miler at 05:00. The temps were (again) cool, and we ran in total darkness. As much as I'm missing that pre-sunrise hint of daylight, the tranquility is still there. No complaints.

After work, I decided to get busy with a mini HIIT workout. Holy Moly, did this work me over, especially from the core-up. Either I overestimated my strength and/or stamina, or I was simply dog tired. My goal was three sets of the full workout, but I bailed after the second round (still got in 45 minutes, including 20/30-second rest periods between each 4-group circuit). I'm not sure what was the hardest...the 120 push-ups, the 2 sets of Chaturanga planks or all those bird dogs, but I was toast. Alas, a double workout on Wednesday netted me an easy day on Thursday. Glass half full.

Thursday - active recovery and biking
 I woke up Thursday morning feeling like a semi had plowed over my chest and arms. It was a good kind of pain (DOMS?), but it kind of took me by surprise. Max took me for 1.5-mile walk...which took us nearly 30 minutes because he was incessant on sniffing and marking every 50 feet as we walked. Fasted cardio? Not this time LOL. But, isn't he a cutie?

The temps warmed up substantially by noon, so I took Gustavas out for 10 miles after my workday was finished. My upper body was still feeling a little weary, but my legs felt all #loosygoosey after the ride. Best recovery vice, ever!

Friday - easy shakeout run
I must say, I have missed the warm and balmy morning runs (already). Friday morning, it felt like summer again. My body still felt a little tired (still DOMS'ing from Wednesday's HIIT), but three miles in the running shoes had me all energized and ready for the day. And that was before I'd had any "wake-up juice."

Saturday - Yikes, that was a tough long run!
We've all had runs like these (I've actually had several, just saying). There was a 15-miler on tap. I woke up around 4:10 a.m. (a good 20 minutes before my alarm). I did some stretching and foot massaging before finally getting up. I was out the door at 5:10, with the plan to run 6-7 miles then loop back to the house for a potty break and refuel. Everything felt fine, and my energy seemed on -point...but my body seemed to be moving in turtle-mode. The temps were cool (mid-50F's), but the humidity was at 95%, so I was a saturated mess when I took my first pit stop (just over 7 miles). I drank a little Gatorade, popped a few Honey Stinger chews, and headed back out a few minutes later.  I'd planned to go five miles, and stop back for another refuel, then finish off the remaining three miles...only I decided to take a couple of detours. When I got back home (now at almost 13.5 miles), I was on the verge of crashing...so I drank more Gatorade. I headed back out and finished the remaining 1.5, and ended at 15 miles for the day. Mission accomplished, but I was totally done, physically, when I stopped my Garmin LOL I'd been sipping on water all morning, and I'd had some oatmeal before running, but my body just didn't want to move, especially in the final miles. I'm guessing my body may have still been in recovery mode from Sunday's race. Anyways, I have probably been running my long runs faster than ideal (#longlegs #longstride), so this actually was a good thing. Another glass half full. Onward!

Smiling NOT because it was easy, but because it was done

Sunday - a successful recovery run (and a bike ride on tap)
I got out Sunday morning for a 2-mile recovery run before church...and it was probably one of my best recovery runs, ever. After Saturday morning's tough run, I'd gone for a short (2-mile) bike ride and had been intermittently foam rolling (and stretching) throughout the day and evening. I'm a die-hard believer in the power of a recovery run following a long run, and this one came through for me as well. The run felt almost effort-less, and I could have gone much further, but I didn't. I keep my recovery runs short and easy, and have never regretted any of them. That's my story and I'm sticking with it.

So, that's another week of fitness wrapped up. Total running came in at 28 miles, walking saw 9 (probably more happening Sunday), and biking had 28 (with 15 more on tap for Sunday afternoon). I took a pass on speedwork this week,  but the HIIT definitely served me well. Thankfully, I'm still feeling strong and this 26.2 training hasn't been too tough. I still have another 4-5 weeks of increased mileage before taper arrives...I might be singing a different tune in a few weeks. Stay tuned.

In case you missed out, here's what all went down on the blog this week:
Welcome to the Dark Side
NewBo Half Marathon 2019 Recap
Coffee Chat: Summer Don't Go

In other news:
Friday Fashion Flair- I'm a huge college football fan, and a University of Iowa alumni gal. That said, I am not a fan of wearing athletic-themed t-shirts to the office (unless it's an actual spirit-themed work day), but I'm all about wearing the black and gold that the Iowa Hawkeyes are known for. What would you do...team shirt or team colors?  Anyways, join me on Instagram...share a pic of your Friday outfit, grab the hashtag (#FridayFashionFlair) and give me a tag(@runningonthefly).

Another awesome feature of the NewBo Run is access to free pics! We all know race pics aren't always flattering (or is that just me?), but once in awhile the photographer captures me with good form and a smile near the finish line.

pic from Dan Rolling Photography

And finally, Saturday's 15-miler was a tough endeavor, but had I not gone the distance I would not have seen this awesome sunrise. I'm glad I was able to finish what I started.

So, there you have it. Another week of 26.2 training in the books, and I'm feeling pretty good.

How was your week? Any tough training runs? Any victories, on the road or otherwise?

Are you following me on social media?

Let's connect : Facebook Instagram  Pinterest Twitter 

You are invited to the Inlinkz link party!

Click here to enter