Ahhhhh, the return of the federal holiday and the four-day work week. This week was set up to be great on both ends. It began with a long weekend and ended with a dear friend’s wedding. And all the training in between!
Week 6: 1/18-1/24
- Plan: 3 miles easy + rehab exercises + optional strength training
- Actual: 3 miles @ 10:25/mile + rehab exercises + strength training + chiro
I have a real fondness for MLK Day for a couple of reasons: I live in Dr. King’s old neighborhood, and about 90% of my running routes go past the MLK Historic Site. I love seeing all the tourists and catching snippets of the history they’re getting on their tours of the site. I guess you could say that being in the neighborhood keeps the importance of the civil rights movement on my mind. Also, I extra-love MLK Day because I never got MLK Day off during my time working in public accounting, because busy season. Practicing CPAs, all my love to you these days. Stay strong and treat your body as well as you can. If you have to cry, I’ll be with you in spirit in the last bathroom stall.
My street was closed off for the MLK Day March. I couldn’t drive to my normal flat route, so I took a hilly route out my front door instead. It was an okay run, but afterwards I knew my ITB still wasn’t ready for the hills. The discomfort wasn’t intense, but it felt like I’d regressed in my recovery by a couple of weeks.
My chiro did some much-needed work on my right hip and knee, and unfortunately there were some new nasty spots in desperate need of release.
I tried to take it a little easy with strength training that evening since I’ve been struggling with DOMS into Wednesdays each of the last couple of weeks. The workout was heavy on back/arms/core, and it included LONG negative push-ups (20 seconds! It took me until the third set to get the timing right), alternating one-arm kettlebell swings, leg raises against a resistance band (love), and my very favorite new exercise – I’m actually considering writing a post to commemorate my love for this one – half Turkish get-ups with a press.
- Plan: 4 miles easy + 4 strides + core
- Actual: 4 miles easy @ 10:06/mile + strides + core
Cold, windy, dark, unremarkable run. Except that I rocked this awesome navy-on-navy outfit under my reflective vest. With Monday’s gym workout being somewhat core-heavy, I streamlined the core work to focus on the types of movements that weren’t a part of Monday’s workout.
- Plan: 6 miles w/ 2 x mile @ tempo (90 sec jog recovery) + rehab exercises + yoga or strength
- Actual: 6 miles w/ 2 x mile @ tempo (8:36/8:30) + rehab exercises + strength training
We got some cold, rainy weather in Atlanta so I decided to take this workout to the treadmill. I so appreciate how this training plan is easing me into the longer tempo runs that I know are coming. This was a pretty fun, satisfying workout that didn’t leave me beat.
I felt like I recovered from Monday’s strength workout better than expected. Maybe my body is adapting to regular strength training. This workout was pretty tough: 5×5 deadlifts (I’m adding weight cautiously, so after the warm-up I did 2 sets of 105 and 3 sets of 115), man-makers, jumping split squats, and Tabata kettlebell swings (a surprisingly tough workout for just 4 minutes!)
- Plan: Rest day
- Actual: Rest day + PT
All the needling yet again. He hit all the usual spots (right hip, glutes, quad) and got into my left hamstring and calf (OWWW calf needling). I’ve had a gnarly spot in my right outer quad close to my knee that almost made me jump when it released. I’m hoping that’s a sign of good things to come!
- Plan: 3 miles + 4 strides + Myrtl routine
- Actual: 3 miles @ 10:20/mile + travel to Dallas
I squeezed in 3 miles on a really iffy hotel gym treadmill in between landing in Dallas and my friend Laura’s rehearsal dinner. We got stuck in a nasty security line situation in Atlanta and didn’t have time to grab lunch to take on the plane, so I had a JD’s Chippery cookie before my run. No warm-up, no Myrtl routine, no strides.
- Plan: 14 miles + core
- Actual 14 miles @ 10:14/mile + nap
I had a nice run around White Rock Lake in the cold and sunshine. The only downside was there were more hills on the east side of the lake than I remembered, and I definitely felt that dull ache in my ITB come and go throughout the run.
I skipped the core work for a nap, ate a lot of Mexican food, then spent the evening celebrating the Bruders!
It was such a fun wedding – we danced most of the night to a fun band (even though they didn’t play any TSwift…I will forgive them.) Laura had college friends come in from all 4 time zones and more than one continent! She is that kind of person and friend – it’s not at all surprising that many friends would make long journeys to celebrate her. I loved every second of hanging out with this fantastic group of women, and as my friend Carly said, I wish we could do this every weekend!
The groom’s cake was Mexican Chocolate cake – yum! – and in addition to wedding cake there were also donuts. Who doesn’t love donuts? Between the dancing and the 14 mile run, I hit a new high for steps on my Fitbit – 37k steps. *pats self on back*
- Plan: Optional cross-training + yoga
- Actual: Travel home
I was really exhausted form the weekend and took not one but two naps. I did make some food to kick off the week (with lots of veggies!), so I wasn’t entirely worthless (just mostly worthless).
Week 6: 30 miles
Not the best week for my resolutions to run healthy in 2016:
- Rehab/core work – B minus: I got in all the rehab exercises, but I skipped core work after my long run in Dallas.
- Sleep – B: I didn’t meet my 8 hour/night goal (I was around 7.5 hours on average), and I woke up in the middle of the night nearly every night.
- Nutrition – C: I lost track mid-week of how I was doing against my fruit/veggies goal. I know I had some good days, but C seems like a fair grade given that I don’t know for sure how I did.
- “Body maintenance” – B plus: I skipped yoga for the second week in a row (oops) and didn’t foam roll on my weekend away, but I did well with stretching/foam rolling during the week, and I had my chiro + PT appointments.
When you go out of town over a weekend, do you typically get your long run in beforehand or do you fit it into your trip?
Do you try to have decently coordinated running outfits, or do you just grab what’s comfortable and weather-appropriate?