Focusing on Recovery

Recovery.

We all know that recovery is part of the program when it comes to fitness. Throw in a marathon,  which includes not just the race itself, but all the numerous weeks of training that got you to the start line (and across the finish line), and one's body needs some down time.

As much as I curse Momma N, her twisted exploits on weather actually worked in my favor this past week. It was very cold, very windy, very damp. There even was some white stuff on the ground. All of it kept me inside, which allowed me to focus on non/low impact cardio....inside. I'd say it was a success.


But, before we get to the nitty gritty details...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 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 ;-)

Here's what went down this week:

Monday - #nevermissaMonday
With the marathon 24 hours behind me, I arrived back in Iowa mid-afternoon. After several hours of sitting in an airport (and a few more on the actual flight home), my legs really needed some movement. Barb was eager for a meet-up, so I met her for a short and (somewhat) easy-paced 2-mile recovery run just as the sun was going down. Not everyone is a fan of a shakeout run the day following a big race, but my body definitely favors such a routine. It loosened up my legs and hips, and the fresh (though cold) air felt great. There was all kinds of stretching and foam-rolling that followed afterwards.

Feeling good, feeling fine

Tuesday - #DOMS
And there they were! Who? The DOMS (delayed onset muscle soreness). Thankfully, they're usually short-lived, but they're usually the result of a tough workout or (maybe) a marathon. I did 20 easy minutes on the elliptical to loosen up my legs and hips...nothing fast or hardcore, but a little bit of low-impact movement did my recovering body good. No issues walking or taking the stairs, so things weren't too bad.

fasted cardio via the elliptical

Wednesday - #optinginside
Things were feeling better already by Wednesday...not a bad scenario for three days post-marathon. It was cold and icky outside, so 15 minutes inside (on the elliptical, again) was all I needed to wake up the body and mind for the day. More stretching and foam rolling also were on the agenda.

more TLC of the body

Thursday - #Millytime
Who's that girl? On the treadmill??? Don't adjust your screen, it's me. I wanted some fasted cardio (via a power walk) and it was 22F (with a 17F feels-like) outside....so Milly coaxed me into walking a couple miles with her. Besides, my mani needed more dry time (glass half full), so this was a total win-win. Later, after work, I met up with Barb for five (1-mile) loops at the lake.

opting inside...again

Friday - #RainRainGoAway
More damp and miserable weather outside, so there was more inside action for me. The great thing with fasted cardio workouts is you can do them almost anywhere, right? I'd rather be outside, but with one more big race happening the next day, I didn't want to risk getting sick. Another 15-minute elliptical workout and all was good.

elliptical time...again

Saturday - #OneLastRacingHurrah

Yes, I did have one more race on my 2019 roster. This was my third time doing the Hillbilly Hike Half Marathon (I also ran it in 2014 and 2015). Last year, I did a half marathon the week following a full marathon, and it went well...so I tempted Fate and decided to do so again this year. After all, (1) I know my body, (2) I had taken things really easy following last weekend's MCM, and (3) I already was in decent endurance/distance shape. My first goal, for almost every race, is to run by feel...I try to monitor my pace at the mile marks, but I don't have the competitive drive to OCD on those stats. If I feel good, I go; if I feel fatigued, I ease up. My second goal is to enjoy the experience. I'm pretty grateful to have the ability to run long distances, so I try to make the best of whatever the race day brings me. 

How did that work for me? Quite well....I finished in 2:01:16, which was a course PR for me. The temps were cold (32F), and the trails were slick from all the frost...but we had non-stop sunshine and my body felt amazing. Stay tuned, there's a brief recap in the works...

My last 2019 "big race" hurrah

Sunday - #recoveryrun
As per usual, I got out for a short, easy-paced recovery run. After Saturday's 13.1 miles on a slick frost-covered trail, my left Achilles and my hip flexors felt a little wonky, but things were feeling much better by Sunday morning. With the time change, I had daylight! I almost didn't know how to act. Temps were bordering on freezing again (insert eye roll), but I didn't feel cold. I think I've already acclimated to these winter feels-like conditions...but, rest-assured I'm in no hurry for Winter to take up residence.

two recovery miles

So, all in all, I think I nailed the post-marathon recovery. I kept things on the down-low, only running twice prior to Saturday's half marathon (total running miles, including the race: 20 and change). I did some cardio, but kept it low impact with the elliptical (50 total minutes) and treadmill (two walking miles). There was daily stretching, yoga and foam rolling as well. My recovery will continue for the next week or so, and my off-season officially starts NOW. All is well. Onward!

In case you missed out, here's what went down on the blog this week:
The Final Countdown
 Mission Accomplished: Marine Corps Marathon Race Recap
 Chatting over chai

In other news:
Friday Fashion Flair! UGH...let me just tell you it's been cold in Iowa this week. There's been so much rain, wind and even some snow. I have been layered up to keep warm. Have you worn a flyaway wrap? I'm on the fence with how I feel about them. I think they're fun and fashionable, but tough to function in them. They might be a better option for a dinner out  as opposed to trying to have a productive day working in them. None the less, I love the versatility and warmth! As usual, you're invited to play along...post a pic of an outfit on Instagram, grab the hashtag (#FridayFashionFlair) and give me a tag (@runningonthefly).

Did you dress up for Halloween? A bunch of us at work dressed as cowgals. I had a run happening after work, so the hat served me well disguising the hair (which I skipped washing in the morning).

Finally, on Saturday evening, we celebrated out youngest daughter's graduation. She earned her Associate of Arts (back in August) after one year of study at a community college. We postponed the celebration until this weekend, knowing her sister would be back in the area. Also, it was the graduate's birthday weekend...so there was all kinds of fun happening.

This may be our 2019 holiday greeting pic

Anyways, that's what all went down this past week! I'm ready for some rest and relaxation after finishing the racing season on a high note, as well as all the festivities this weekend and in recent weeks.

Tell me about YOUR week....crazy weather? Great workouts? Family time? Any races?

You are invited to the Inlinkz link party!

Click here to enter