If the work week is an endurance event, then the holidays really zapped me of my work-stamina. Wednesday felt like it should have been Friday, and that’s my week in a nutshell.
Week 4: 1/4-1/10
- Plan: 30-60 min cross-training + rehab exercises + optional strength training
- Actual: chiro + 40 min strength training
Last week, when I posted about how not planning enough time got in the way of my doing all the “little things” to keep myself injury-free, this was the day I was thinking about. I didn’t plan my day well and didn’t get the work done that I needed to do. The strength workout was a lot of shoulders/chest/triceps/back/core.
For the third chiro visit in a row, I got a resounding vote of confidence from Dr. Eng to keep up the good work and run all the miles. I’m starting to really notice how much better my hips, glutes, and quads feel with the work he’s been doing and my rehab exercises. He introduced the idea of getting on more of a “maintenance” schedule where I come in once a month. I think I could get on board with that idea next month, but right now I see the biweekly appointments as a security blanket – I know he’ll take care of whatever’s bugging me at least every two weeks.
- Plan: 4 miles easy + 4 strides + core
- Actual: 4 miles easy @ 10:06/mile + strides + core
Just a nice easy, sunny, chilly run at lunchtime. I love winter lunchtime runs. I felt the slightest tinge of ITB pain after my run, so I spent some extra time foam rolling and in pigeon pose.
- Plan: 6 miles w/ last 3 progression to tempo + rehab exercises + yoga or strength
- Actual: Rest day
My core was pretty sore from the last two days’ workouts, and when some unexpected appointments took up a part of my day I hadn’t planned for, I decided to switch my Wednesday and Thursday workouts.
I noticed that when I take the train to run errands (like grocery shopping), I get quite a few extra steps in my day. My Fitbit registered over 13k steps – which, with my desk job, is pretty good for a rest day.
- Plan: Rest day
- Actual: 6 miles w/ last 3 progression to tempo (9:12/8:50/8:23) + rehab exercises + PT
Another chilly lunchtime run, gray and a little foggy but really nice weather, and the workout went off without a hitch. I remembered to stay relaxed during the workout – sometimes I get anxious about workouts (I realize that is crazy, but it’s true).
As usual, I went to the PT with a lot of tightness through my right hip and outer quad, this week so much that my right leg pulled to the side when I fully relaxed it. He needled my right quad, piriformis, TFL, glute med (where I’d been feeling some soreness), and both my right and left psoas – those little boogers have been knotted up for over a year. I REALLY felt it in my right glute med for the rest of the day.
- Plan: 3 miles + 4 strides + Myrtl routine
- Actual: Rest day
I didn’t want to move my long run to Sunday, so I added in a rest day to help myself recover from Thursday’s workout. And I do love Friday rest days.
The end of the week finally came, and we celebrated by staying in with homemade veggie pizza and a movie.
- Plan: 12 miles + core
- Actual: 12 miles @ 10:45/mile + core
WOOF. This run was awful. It started out feeling funny and just never got better. I’m of the superstitious belief that if all your training runs are magical, your race will probably suck…at least that’s what I tell myself after days like this. I’m glad I got it done and I was extremely glad when it was over.
I bought two Powerball tickets with the spare change in my car, and managed 8 minutes of core work before throwing in the towel. Later, we had a busy night celebrating one of my favorite people’s 30th birthdays (happy birthday Sarah!!) and seeing off one of Jeff’s grad school classmates, who got a job with a construction software company in Silicon Valley. It was a much later night than I am accustomed to.
- Plan: optional cross-training + yoga
- Actual: 3 miles @ 10:09/mile + 15 min yoga
I slept in and was lazy most of the day after the exhausting Saturday. I made further strides toward perfecting the breakfast pizza – one egg on the crust and another broken over the toppings. I barely made it out the door before dark for the run, but I managed to get it done just before the sun went down.
Week 4: 25 miles
I have mixed feelings about this week of workouts – it was just an okay week. I also had mixed results with respect to my 2016 resolutions:
- Rehab/core work – C: I was 1 for 2 on rehab exercises, and 1.5 for 2 on core work (I cut Saturday’s short). But I’ll be honest, if I hadn’t gone through the exercise of breaking it all down and coming up with these resolutions, there’s no way I would have done any core work on Saturday.
- Sleep – B: I made my average of 8 hours/night, but that included one 10+ hour night and a couple of nights when I came up more than 30 minutes short. I’d like to be more consistent.
- Nutrition – C-minus: I only got my servings of veggies 3/7 days, and fruits just one day. I’m really glad I started tracking this, because it’s an area that I can definitely improve. (Is it just me, or is it harder in the winter?) I did eat just 5 meals out during the week, which was better than I hoped to do.
- “Body maintenance” – A-minus: I could have done more yoga, but overall I was consistent with seeing the chiro/PT, foam rolling, and doing what I can to stay loose and limber.
How was your week of training/workouts? If you set any resolutions or goals, how are they coming along?