I used to do a little but a little wouldn’t do, so the little got more and more.
I just keep tryin’ to get a little better, said a little better than before.
– Guns N Roses, Mr. Brownstone
Welcome to November and a race-free week for me.
Whether I’m gunning for a PR or using them as a training run, I love races- but I’ll admit that it’s nice to have some flexibility in my schedule in weeks I don’t run a race. Wednesday is a track workout, so when Saturday is a race, that only leaves 2-3 days in between to recover. Recovery isn’t too hard when the race is a 5K, but 10Ks and half marathons are a bit tricky to schedule around. Here’s how the week went:
|Monday||8 miles including 5 mile HMP tempo|
|Wednesday||BodyPump + 6.2 miles (track)|
|Saturday||12 miles (bridge)|
|Sunday||8 miles easy|
|Total||48.5 miles + BodyPump|
I recovered pretty well from Race 13.1 Charleston. My easy/recovery days were a little slower this week but I was okay with that since it meant I was getting the most out of my hard days (I’m borrowing this line from Laura at This Runner’s Recipes but I feel like it’s very true). I ran a 5 mile tempo run on the treadmill on Monday and it didn’t feel too bad for just two days after a 16 miler.
Wednesday morning, I went back to BodyPump. Getting up for the 6 AM class is tough, and the class mostly consists of old people, but I found my spot in the back and didn’t talk to people. I’ll probably stick to BodyPump once a week, but my upper body strength was virtually nonexistent after I stopped a few months ago. My shoulders, triceps, and chest could tell it had been way too long (when I lift on my own, I stick to lower body exercises).
We had a big track workout since the Ironman North Carolina peeps are back. It’s great to see that everyone finished injury-free and recovered well. The weather was a bit warm but it felt like Fall because the SHS football team and band were practicing. You can tell I wish we had more than two days of Fall in Charleston.
Since everyone is training for or recovering from different events, we all did different workouts. I ran 8 x 600m with 200m recovery and it went pretty well with consistent splits.
Friday’s run was a weird one. I woke up starving and ate frosted mini wheats for breakfast with a bottled protein shake on top instead of milk. I figured it would be slower so I wore an old pair of trainers with a hole in them (because 6 easy miles, who cares) I ended up having a really amazing progressive run with the last mile around goal half pace. I guess that’s what happens when you eat carbs…
On Saturday I did a long run of 12 miles with two trips over the Cooper River Bridge. My knee started hurting at the end of the run and… ouch. At first, I thought it was taper crazies, but the knee was hurting after Sunday’s 8 easy miles (which Melissa and I took really easy since we had big workouts the day before). I’m scared it’s ITBS, but it’s so crazy that it came on suddenly!
I’m keeping my hopes up that things will be better in a few days with lower mileage, rest, and recovery. I’ve learned that positive thinking works best when you work, so in the meantime, I’ll be stretching, icing, foam rolling, and resting.
I hope everyone has a good week!