Recovering? Like a BOSS!

...and, just like that, I was back in recovery mode.

Funny, it seems like it hasn't been that long since my last long-distance race (DAM to DSM Half Marathon, early June). Apparently time flies when you're having fun.

So, this week was all about respecting the recovery. I'd trained. I'd tapered diligently. The race had gone well. Now, it was time for the final piece of the puzzle...recovery.

Before I disclose all (or most) of the deets, 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 blog as well...please don't link-drop & dash ;-)

Anyways, here's what went down this week, as I rode the wave of recovery...

Sunday - Race Day!

This was my 10th time running the IMT Des Moines Half Marathon, though I've made numerous appearances during Marathon weekend for other events as well. The full recap is HERE, but suffice it to say the weather was ideal, the sun was bright, my body felt great, and I was able to run my fastest 13.1 since the Red Shoe Half Marathon (May 2016). My 9:05 pace would have secured a sub-2 hour finish, except the course ran a bit long (13.29 miles according to my Garmin). Granted, some of that was on me, but I have heard from others who also had the same distance show on their timing devices. Oh well. I know what I ran, and that will have to do (even if my official finish time shows 2:00:37). A buzzkill, but not a deal-breaker.

  

Never Miss a Monday!

I was feeling pretty tired and very stiff after the race, so I opted for some easy indoor cycling (eight miles) upon wake-up. I may have slept-in (ever-so-slightly) as well.

After work, the temps had warmed up and the sun was beckoning. My legs had basked in 30ish hours of recovery time, so I hit the road for a couple easy-paced miles. I've said it numerous times, recovery runs really work like magic for me. My legs appreciate the movement, no matter how slow or short the run is. After the run, I continued with a 2-mile walk back home.

Tuesday - Taking it easy

Oops! Another slight sleep-in left me with limited time before work. I kept things low-key with some trigger-point massaging, via the trusty Theragun Mini. I got in a couple of 1-mile walks at work, and another 2-mile walk after work. And nothing else (except for my daily core work in the evening).

Double Workout Wednesday

I seldom, like almost never, fallback to sleep after my alarm (because I usually wake-up before it goes off). Let's just say Wednesday's #5at5 became a #5at507. I re-awoke at 4:48 and was dressed and out the door by 5:07, and that included brushing my teeth and letting Max out quickly. A bonus? We beat the morning rain! After work, the weather was cold and damp, so I summoned the spin bike (again) for 10 miles and did some upper-body strength work.

Thankful Thursday

Believe it or not, I had another sleep-in, LOL. Obviously, my body was needing the extra ZZZ's, so no guilt and no regrets. I had time for a quick 1-mile walk before getting ready for work. Later, it was another evening with 10-miles on the spin bike, and a 2-mile walk under the stars afterwards. Total tranquility!

Friday - Feeling good; feeling fine

I wanted to get in a short run. I had seen the afternoon temps would be summer-like, so I made a command decision to save that for after work. It had been several months (sometime back in the spring?) since I'd been on the elliptical...so, no time like the present. Twenty minutes of cardio fun (supposedly three miles), and all was well. 

As forecasted, the afternoon temps were absolutely beautiful! I wasted no time in changing into the running gear, after work, and headed out for four miles in the summer-like temps. Can you say it with me, "Ahhhhh..."

A simple Saturday (sort of)

With a 10K race on deck for Sunday, and a busy day of football happening in the afternoon, my time was somewhat limited. I also (yet again) allowed myself some sleeping-in. I got out for a fast-paced 2-mile walk (14:54 pace) and did a short arms/shoulders workout (via Peloton). Then, off to Iowa City (walking, walking, and even more walking)!

 

...and what's happening on Sunday?

Yes, another race is happening! This was a spontaneous registration, but I'm doing the 10K at the Spooky Sprint in Des Moines. It's a new-to-me event, and it looks like the race course encompasses some of the IMT DSM route. I figured, my body is already in condition and I've had a week of recovery...so why not?

All in all, I'd call this recovery week a  success. I had a lot more sleep-ins than ever before, and I even had some short intermittent naps. I also took a pass on several opportunities to add "bonus" workouts to my days. The running miles came in at 24 (technically 24.3, LOL), but 13.29 of those were from Sunday's race. Walking was very conservative (I blame the weather), with 14ish miles. And biking took a hit, as well, with a measly 28 miles in the saddle (all indoors). But, I'm feeling good and well-rested...and ready to dive back into my regularly scheduled program. Onward!

In case you missed out, here's what went down on the blog this week:

Taking the Taper Seriously

IMT Des Moines Half Marathon- 2023 recap

That Post-Goal-Race Reality

In other news:

Friday Fashion Flair. It's no secret I'm a fan of pink and leopard print, so they might as well be friends. Besides, I think the pink and brown color combo is legit.

Lastly, I need to give a shout-out to my alma mater. Did you hear about the Crossover at Kinnick? Last Sunday (October 15th) was the first such endeavor, and it was a huge success! The University of Iowa women's basketball team has made quite a name for themselves, these past two seasons, and they outdid themselves with this unique event. A basketball court was (temporarily) installed at Kinnick Stadium, and the women's team played an exhibition game against DePaul...and all the proceeds went to the Stead Family Children's Hospital. They even did the Wave between the 1st and 2nd quarters of the game (just like on football game days)! To say I'm proud to be a Hawkeye is a huge understatement!

So, that's what went down last week for me. Fun, fitness, recovery...yadda yadda yadda.

How was your week? Any races run, or are you training for any upcoming events? Fall weather, or did you get a sweet summer-like encore over the weekend? 

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