The time had come, so I got it done.
I'm talking about a scaled-back week. Recovery. You know, dialing-it-back a bit.
My body wasn't in agony, but I'd had three pretty intense weeks of strength-training. My running mileage, while not crazy high, had been gradually building. And, my sleep had been nothing short of a mess recently.
I thought it was the perfect time for a week on the (somewhat) down-low. We all know it's during the rest/recovery time when most of the fitness gains are made, right? And, we also know, it's best to take advantage of downtime before it's forced upon us due to injury or illness. Alas, there was no time like the present...
Before I drop the deets of the 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 blogs as well...please don't link-drop & dash ;-)
Here's what went down this week in my little world of fitness and whatnot:
Super Sunny Sunday.
Somehow, the Sunday (slight) sleep-ins have become a ritual. Mind you, sleeping-in for me is merely not setting the alarm, LOL. I usually wake-up around 5:15-5:30 (before my alarm) on week days, but on Sundays, I'm snoozing an extra 60 minutes or so. Believe me, that's HUGE for me. Anyways, This particular Sunday, I had the final Day-3 (of Week-3) of JJ's Split Strength Program (on Peloton). I did 10 miles on the bike, then the 30-minute workout (lower-body strength and core), and finished with another 5-miler on the bike. The day was bright and super-sunny, so I hit the streets for a 3-mile walk in the afternoon.
Never Miss a Monday.
The forecast was showing a beautiful afternoon on tap, so I decided to save my NMaM run for after work. Instead, I did an easy 10-mile ride on the bike and a 10-minute arms/shoulders workout with Tunde (my fav Peloton gal). My friend, Michele, and I also got outside for a two different 1-mile walks at work in the awesome mid-40F temps. After work, my 3-mile run was nothing short of perfection (title pic, above).
A low-key Tuesday
After nearly two solid weeks of fantastic spring-like weather, things took a turn for the frigid. The forecast was showing rain all day, but I was able to hightail it out for an early-morning 2-mile walk and returned home just as the first sprinkles were appearing. After work, I hit the elliptical for almost 40 minutes (and "six miles") of cardio action. Garmin even gave me a valentine.
Double Workout Wednesday.
Holy DOMS, Batman! All that elliptical action, the evening prior, did a number on my quads. What better way to soothe the aching muscles than with some cycling, right? Besides, it was crazy windy outside and quite cold...no sense suffering through the nasty weather (in the dark) with compromised legs. I did an easy-paced 10-mile ride and added a 10-minute core-focused Barre workout to the mix. Then, I realized it had been a hot minute (or several) since I last did any wall-sitting, so I remedied that with a 1-minute indulgence. I really need to bring these back!
Later, after work, the temps were still cold, but the wind had mellowed considerably. Also, there was a snowstorm headed our way (due to arrive overnight Wednesday and last most of Thursday). To say this run was well-timed would be an understatement. I set out to do three miles, but my legs came to life and we finished with four. I like it when that happens!
A very Thankful Thursday.
As has been the recent routine, Deb
and I met up for another virtual ride in the wee hours (6:00 for her, 5:00 for me). We pedaled and chatted for just over an hour (16 miles), and I finished off with 20 minutes of lower-body Barre (via Peloton). The snow was late showing up...it didn't start falling until I was biking with Deb, but it continued to be "snowy & blowy" ALL DAY. I got in a good hour (cumulative) of shoveling, both at home and at the office throughout the day. I passed on going for a late afternoon walk, since I'd spent so much time with a shovel in hand. In the end, though, I did go for a quick 1-mile walk. By early evening, the snow had finally stopped and the wind had tapered down to single-digit mph...so why not?
A "Flightful" Friday
Even with a dialed-back week, there still is an upcoming climbing event on my schedule. I opted to bypass the bike, and tackle 100 flights on the stairs. As I have said numerous times, stair-climbing is such a great allover fitness option. In just under 25 minutes, I'd worked every muscle from the waist-down, my heart and lungs were well-utilized, and I was left glistening and glowing. Then, I headed off to PT (more lower-body work and back stretching/strengthening). Also, it was a cold day, but Momma N was generous with the sunshine, so I managed three total miles of walking (over lunch and after work).
A Sensational Sunny Saturday!
The temps were sitting at 27F, but the wind was MIA. Again, there was so much sunshine! The streets were clear (I can't say the same for all the sidewalks...c'mon, people!), and the traffic was minimal. I kept the "long" run pretty short (five miles). My 10:11 pace was much faster than it felt, LOL...a sign that my body was still feeling some fatigue. I did five easy miles on the bike afterwards (for a recovery cool down) and a short upper-body workout. And that's all she wrote.
...and what's on tap for Sunday?
Slightly warmer weather is in the forecast (high-30's and sunny). I will definitely be getting outside for some walking, and probably some early-morning biking.
Overall, this week felt pretty low-key, and I know it's what was needed. I kept the strength work to a minimum (well, with the exception of Friday's rendezvous on the stairway), and scaled-back the biking a bit (56 miles this week). Running was very moderate with 12 miles (with a 10K happening in a couple weeks, I'm in good condition, so no need to push the mileage). And walking was a bit meh (11 miles), but not a deal breaker.
In case you missed out, here's what went down on the blog:
In other news:
Friday Fashion Flair. With the abrupt pivot back to winter weather, it was time to pullout the the black bottoms, flannel shirts, and favorite wool sweater. Thankfully, Momma N kept the bright sunshine in the wintry mix of her latest antics.
On March 26th, I'll be taking it to the stairs at the Fight for Air Climb. This is my 10th time doing the Iowa Climb. After a 2-year switch-of-venue to Principal Park (a baseball stadium), the Climb is returning to the stairwells in downtown Des Moines. Funds raised go to support the American Lung Association and their efforts advocating for clean air, as well research and support to those afflicted with lung disease. My donation page is HERE for anyone wishing to support the cause.
So, that's a wrap on what's been happening!
Tell me about YOUR week! Did Momma N dump another dose of winter on you as well? Recovery weeks: yay or nay? Any favorite workouts this week? Any races on the roster?
Ha-your week of dialing it back would be a tough week for most people! But it is important to keep moving, for sure. I'm hoping for no more snow!ReplyDelete
Most of our recent snow is gone. So we now have mud, but I'll take it. I want winter outta here!Delete
Nice job listening to your body. But your dial back week seemed pretty active to me!ReplyDelete
Love the virtual bike morning and photo- how fun!
Well, my body (and mind) are used to daily movement, so it's a huge struggle to have a complete rest day. Scaling-back the mileage and intensity is how I get the "recovery" done (on the bike and on foot).Delete
It’s great your stair climb is back this year I know you enjoy it. Glad you were able to get some more rest this week. Nice work!ReplyDelete
Yes, after two years of climbing stadium stairs (which is also a tough endeavor, but in a different way), I'm looking forward to getting back on the real stairs. You would be really proud of me...I slept in much later than usual this morning ;-)Delete
I think we had more winter at home yesterday than we saw skiing in Vermont — but that could be because I wasn’t bundled up in ski gear when I went out for my run.ReplyDelete
Between covid and skiing, I’ve had two “light” weeks and I am ready to get back at it!
Isn't it crazy how a "light" week really makes us crave the action we'd missed?Delete
Oh yes, I'm all for recovery weeks- much better when they're planned than when they're forced upon you! I'm glad you got all that sunshine this week- that must have felt amazing. Sounds like you have some fun events coming up, the 10K and the Climb. This was probably the perfect week to dial it back a little.ReplyDelete
The timing was ideal this week, especially following the three weeks of strength training with JJ (Peloton). Now, on to the continued prep for the races...Delete
It's important to listen to your body and you still got in some great workouts despite a cutback week! Thanks for the fun workout on Thursday morning!ReplyDelete
I love your gray sweater. Did you make it?
Yes, I LOVE out Thursday morning gig!!! The gray sweater is one I've had for awhile...I got it on a girls trip to Chicago several years ago, but I love the scoop neck and semi-cropped style, so it continues to stay in rotation ;-)Delete
Nice job dialing it back but of course, your dialing it back is more than most active weeks.ReplyDelete
I was in Florida and the weather was PERFECT.
Unfortunately not everything went well.
I'm glad you had nice weather, but really bummed things went awry...Delete
Hey the stair climb is coming up soon! Ain't nothing wrong with a low key week!ReplyDelete
Yes!! I'm eager to get back on the real stairways!Delete
That's a quite active week for being low-key! But yes, some weeks you just need to take it more easy. Here we've had mostly cloudy but very mild weather all week (lovely sunshine on Wednesday), and I think my best workouts were my Wednesday run and the strength session in the gym on Friday.ReplyDelete
Doesn't the sunshine make a huge difference! I'm always so grateful to have the brightness that comes with the sun...it definitely make the cold (and event he wind) much more bearable.Delete
Glad your stair climb is back! It's wonderful that you continue to do it! You're great about planning a cutback week, while still getting in plenty of fitness!ReplyDelete
The last two years, due to Covid, the Climb was held in a baseball stadium. It wasn't ideal, but it was MUCH better than the event not happening at all. It will be fun (but much more challenging) to be back in the stairwells ;-)Delete
Great week of activity Kim! We got outta town just as the snowstorm was blowing in. Now that we're back, looks like most of the 7" we got has melted. I will take it!ReplyDelete
I think we got between 5-6 inches, possibly 7 (?), and most of it is gone now as well. Good riddance!Delete
Looks like quite a busy week for "low key" :) You're smart to listen to your body and throttle back a litte - still a strong week!ReplyDelete
Thanks, Michelle ;-) It's hard to see the difference, but I did scale-back the mileage and intensity (on the bike and on foot), so there was less action than usual. I even slept in much later this morning, LOL.Delete
It was still a fairly busy week! We got some cold temps again, but obviously, we don't get snow. Crazy that it's still coming your way! I feel like winter is over.ReplyDelete
As you can see, our snow is gone! I'm not sure how long that will last -- maybe a while. But in temps Winter was definitely back today.ReplyDelete
Good job taking that cut back when you needed it. Shoveling is most definitely a workout!
Your cutback week looks pretty busy! But all of that movement does keep the body happy. The Garmin valentine was a cute one :)ReplyDelete
I've sadly had another cutback week, with a horrendous virus that has laid me low. Sleep even worse than usual because of the constant coughing. All came about because my hamstring was niggling, so I stopped running, saw the physio ... then the virus got me. This is why I used to run 20 miles a week as it kept me going. I had just hauled my way back up to continuous stronger running so I was pretty upset about it, not sure what the plan is going forward. Anyway a good week for you, well done, and are you pleased the stair race is back in buildings not the stadium?ReplyDelete
Love the sweater/plaid. I so miss that from the 90s. Being able to buy it/in stock, not that I worry about being trendy,ReplyDelete
"And, my sleep had been nothing short of a mess recently."
Hugs my friend.