How about a week on the down-low?
Most know I don't like sitting idle, even after a tough (hilly and windy) race. I do know how to "scale-it-back" while my body recovers, though. We all get to do our fitness our way, and recovery is no exception. Thank goodness!
Of course, Momma N did her best to intervene, but she also threw in a few nice surprises...
Before I give you the low-down, 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 ;-)
Anyways, here's what went down this week in my little world of fitness:
On Sunday, we raced!
The major player, regarding Sunday's fitness, was the Drake Road Races Half Marathon
in Des Moines (recap HERE
). While I didn't snag a PR, this race went really well. I ran strong and steady and finished in 2:06:35, which is within the "benchmark range" for my half marathon finish times. On this particular course, with all its hills (and Momma N's non-stop wind), this felt especially victorious. After returning back home, I crashed for an hour or so on the couch (I had been up since before 05:00). Later, Barb and I met up for 3.5-mile walk to stretch out our legs.
On Monday, we (actively) recovered.
It was really cold in Iowa. Ugh. I did 13.1 miles on the indoor bike (along with a Def Leppard ride, via Peloton) upon wake-up. This not only gave my legs some nice "no-impact" movement, but also gave me a healthy jolt of energy for the long day in the office (I'd taken Friday off, so a busy day was on tap). After work, I got out for a very easy-paced 2-mile run in the ridiculous weather. We even had a freeze-warning for the overnight.
On Tuesday, we took it easy.
Thankfully, the freezing conditions weren't as bad as anticipated (all my daffodils survived and my magnolia tree was unscathed). I did a 2-mile power walk while (arm & shoulder) toning with Tunde (peloton app) and took my selfie outdoors (because no one probably wanted to see another treadmill selfie). The weather warmed up nicely, by mid-morning, so my friend and I got in two different 1-mile walks while at work. And that's all she wrote.
On Wednesday, we got busy again.
Another cold and windy morning was forecast, so Barb and I elected to move the #5at5 to after work (when it would be 30-degrees warmer, though even windier). I did a 2-mile "wake-up walk" before heading to the office. My friend and I were able to do two 1-mile walks, again, while at work. After work, the 5-miler with Barb was slow by default, due to the wind. Our legs were still feeling a bit DOMS-laden (from Sunday's race), so it was an interesting battle staying upright and forging ahead against the 17mph wind. Afterwards, I hopped on the bike...this time for an AC/DC ride (Peloton app) to work out the lingering muscle crankiness (12 miles with an awesome playlist).
On Thursday, we did another double...
There was more rain in the forecast, but it cleared up by mid-morning. The day started with strength work (body weight, Barre, and upper-body). By mid-morning, the rain was MIA, but the wind was clear and present...making for two very windy 1-mile walks at the office. After work, I had more stairway training on deck...six circuits of 10 flights and 10 push-ups (sixty total of each), as well as a core workout and another arms/shoulder toner with Tunde (Peloton).
On Friday, we took it easy (again).
So, I woke up with the DOMS again...this time in the glutes/high hamstring vicinity (TMI, LOL). I don't know if Thursday morning's Barre was to blame, or Thursday evening's stair workout. None the less, my desire to do a short run was null and void. There was rain (again!) in the forecast, but it was a no-show in the early hours. I opted for a quick 1.5-mile walk and things felt much better. After dinner, I attempted another short walk, but only made it about a quarter-mile when the "delayed" evening showers showed up. BTW, don't all runners don the running-themed apparel for walking (asking for a friend)?
On Saturday, we eased back to the program.
With no "big" distance events happening in the immediate future, there was no need for "big" distance miles. Rain had been in the forecast (yes, again!). Upon wake-up, though, it had gotten pushed back. Barb and I met, just after 7:30, for 5-6 miles. We may have missed the rain, but the wind wasn't as kind. Seriously, this wind can stop any day now (just saying). That said, I still high-5'd Momma N for her efforts with the rain delay. We got six miles done, and I did a repeat on the Peloton Def Leppard ride (yes, the playlist was that good!), and tacked on a few extra miles to end with 15 miles in the saddle.
What's on tap for Sunday?
Believe it or not, the forecast is looking dry (though cold and windy). I'll get out either for a walk or a short run in the morning, and I'm planning on more biking. I'd forgotten about the spring PeloFondo (a virtual long ride, via Peloton) this weekend, so I might do some "long riding" throughout the day and submit my mileage totals for that. Then again, I may not. Stay tuned.
So, how did this week play out? The running mileage looks high (for this low/medium mileage gal) with 26 total miles in the running shoes (but 13.1 of that is from Sunday's half marathon). Biking was a bit conservative with 40. Walking excelled with 19ish (intentional) miles. Stair-climbing came in at 90 flights (these are intentional stairs, not just random trips upstairs for forgotten things, etc. Also, 30 of those flights climbed were from pre-run warm-ups). This week's strength work included a little bit of everything: full-body (bodyweight), Barre, three specific upper-body sessions and a couple of core workouts. The daily planking and push-ups are still a thing, as well, and I'm adding daily leg lifts and core for the month of May. The fun just never stops!
In case you missed out, here's what all went down on the blog this week:
In other news:
Friday Fashion Flair. Friday was a moderately cool day, so I needed long sleeves. I've had this denim button-down for several years, and it's one piece that has stood the test of time, probably due to its "fitted" cut. Denim is great for its versatility; it can be dressed up or dressed down depending on what you pair with it.
I mentioned my daffodils and magnolias in my yard, but I also noticed some tulips are ever-so-close to blooming as well. Speaking of flowers, these beauties showed up at my work desk this week. It's always nice when your co-workers take the time to show their appreciation.
So, that's the latest and greatest! This week was active, but also all about recovery from last weekend's race. And, it was crazy (again) trying to figure out how to dress for the weather. Thankfully, we didn't get as much rain as expected...I'm hoping that holds true for this coming week as well. I have the Fight for Air Climb on Saturday morning and the Des Moines Women's 10K on Sunday. Knock wood, both days are looking dry and somewhat sunny right now...
How did your week play out? Surely, I'm not the only one shaking my head at Momma N's antics? Any great workouts to mention? Any racing?
We had freezing temps again here, but the daffodils wnded up surviving and perking up again thankfully. Glad they're ok near.you too! Hopefully we get some true spring weather soon that stays!ReplyDelete
We have cool (for this time of year) temps all week, but the weekend looks nice!Delete
It seems like the daffodils know how to handle these late freezes as ours are still standing as well. Nice job at your race!ReplyDelete
Thanks, Marcia ;-) That race is always tough (due mostly to the hills), so it's always a fun conquest crossing the finish line.Delete
It seems like the signs of spring are here even if the weather isn't acting like it! Congrats on hitting your race benchmark!ReplyDelete
Yeah, Spring is taking its sweet time arriving...Delete
Your activity level makes me feel like a sloth. lolReplyDelete
It has been frosty here in the am. And crazy wind.
We have daffodils but the tulips are delayed this year.
Nice job on the race!!
Hope we both have warm temps soon.
Wednesday is looking nice, but the weekend is looking great (at the moment, LOL).Delete
You are really good at getting those little walks in throughout the day. My goal for May is get those back in the rotation again. Have a great week ahead!ReplyDelete
I'm grateful we have a place to walk near our office! That really helps a lot when I'm at work.Delete
High 5 to a great week in spite of the weather! I hope it stays dry for you today.ReplyDelete
Ehhh, Sunday stayed dry, but it was cold and windy. I did a short walk outdoors, then spent some serious time in the saddle (in doors).Delete
Congrats again on your half! Those flowers are lovely. I hope the weather settles down now that it’s May. ;-)ReplyDelete
My friend, Amy, who did all those weekly rides on the trail with me last summer, made the comment she's eager to get back outdoors, too! I can run in the cold and wind (if need be), but biking in it is a whole different ball game.Delete
Ugh, your weather! That's just crazy. Well, today we start May- hopefully you'll have some nicer days this week.ReplyDelete
i really wish we had stairs in our house- it sounds like a GREAT warmup for running. Let's see- no stairs, no hills- we're just flat as can be here : )
Sounds like you've got a big weekend ahead of you! I'm wondering how your legs will feel for the 10k after the climb on Saturday. We'll find out! I'm sure you'll make the most of it no matter what.
Seriously, I spend so much time on the stairs! It's great for cardio, lower-body strength, speedwork (simulating hills!), and for warming up before running.Delete
LOVE those bright pants. Congrats on the race.ReplyDelete
There was some denim day this week and I wanted to wear mine, but we had a touch of your weather and nopity nope nope. I swear part of what I love about the denim is how rarely the weather is right so it's a treat to wear it.
My place of work is more business-casual than anything, so I can pull off the denim is I "dress it up" properly ;-)Delete
Another busy week and weekend for you! Congrats on your half - I hope to hop over and read your recap later today or this week. The weather here has been unseasonably cool and I'm afraid we're going to jump right into a hot and humid summer without a nice spring.ReplyDelete
Well, I'm ready for a hot and humid summer if it means saying adios to these cold conditions ;-)Delete
Great week, but I'm sorry for the crazy weather. We've had hot windy, but lower humidity. It's frustrating. We are at that sweet spot where it's too hot to do anything but go to the beach, but it's too cold to go to the beach. Fun.ReplyDelete
Sounds like the weather has been less-than-nice for many of us.Delete
You definitely stayed busy for a "down low" week, lol. The weather at this point is just getting on my last nerves. When the sun is out, it's very windy which makes it cold, and then other than that it's rainy and cold, lol. There's no happy medium.ReplyDelete
Thankfully, we haven't had as much rain as has been in the forecast...but we've still had more than I'd prefer. The wind has just been SO annoying...Delete
Great work on your active recovery! I eschewed my planned five-miler this morning and was glad of it as got 16,000 steps in walking down to, supporting and walking back from the Birmingham half-marathon and 10k. Had great, exhausting, fun supporting all our clubmates and my other friends.ReplyDelete
That's so great how supportive you are for all those racers! I Know how much that's appreciated <3Delete
This week was very windy, right up until the weekend -- nicely played! We got a freeze warning too at some point this week.ReplyDelete
Those flowers are really lovely!
It has been challenging figuring out what to wear, but so far, knock on the wood, most of the time I'm getting it right (for me).
Yeah, knock wood, I'm doing alright with the layers I've been choosing. It will be nice when we don't need all of them!Delete
The flowers look lovely!!!ReplyDelete
What is with the wind. I guess this is a "spring" thing, but it is making me so grumpy lately. It's bad enough we've had two weeks of rain, but it's the wind that is just so darn annoying. It makes even a mild day feel...hard to dress for/exercise in. We had flurries yesterday and today.
Enough complaining. It's SPRING. There is no snow on the ground and I can wear sneakers most days (I did wear my heavy winter coat multiple days, but anything is tolerable if I don't have to walk in winter boots)!
As much as I whine about the wind, I agree...it IS Spring. I'm grateful there's no snow and it's only going to (eventually) get warmer ;-)Delete
Beautiful bouquet! how thoughtful. I too am ready for summer temps and sunshine!ReplyDelete
I have been craving summer temps and sunshine forever!Delete