I really feel like myself now. Last week was more of a “test week” to see if the hips are ready to get back into a training cycle. They passed the test with flying colors so this week was a full, focused week of training. Especially after my speed session on Thursday, I realized that I forgot what it feels like to be RUNGRY (i.e. so hungry from running that you need to eat.all.the.damn.time. #runnerproblems). I also missed the post-workout fatigue that lets you know you pushed enough during the run. Ahhhhh what a good feeling.
This week was a good mixture of easy runs, key workouts, and strength-building.
Tuesday: Short treadmill tempo. I knew this one would be tough (they are supposed to be). Note to self: tempos will *always* feel more difficult on that damn dreadmill (DD). I hate having the treadmill do the work for me and every mile passes by twice as slow as it seems to outside. I opted for the treadmill to avoid running in the dark and through a neighborhood with plenty of stoplights. Sometimes it just has to be done. The goal was to run all 3 at 7:13 pace but I ran the last one at 7:18. I’m sure I’ll get into the groove eventually.
Wednesday: Easy 6 miles. I don’t usually do easy runs over 4ish miles but I just felt so good and happy to be outside in the sunshine. Feeling lucky that I was able to head out around 10 AM and fit this in between work when the sun was out.
Thursday: 1k repeats! I was nervous about this one! The night before, I took a gander at my previous cycle’s 1k splits and wondered if I’d be able to run the same pace. I actually ran them faster. Admittedly, they were REALLY tough and I honestly didn’t think I’d be able to run all 5 by the time I finished the 2nd repeat. But the legs ‘turned on’ and I got into a rhythm. The easy 2 miles back home felt good (keep reminding myself that cooldown miles need to be easier than I want them to be). I spent the rest of the day either dreaming about food or eating food. [Note–focus at work doesn’t come easy when the post-run rungry sets in.]
Friday: quick 30 minute spin and 30 minutes of a strength routine. Since going to PT, I have a better idea of how to prevent the hip issue from sneaking up on me again. Did a random mixture of exercises/drills: squats, lunges, clams, single leg reverse lunges, mountain climbers, burpees, planks, core routine ….you name it. Friday seems like a good day to add strength training to my routine, as long as I’m not too sore the next day for my long run.
Saturday: Long run on the lakefront. 14 consistent miles, 8:07 average pace. I carried a water bottle for the first time in years because the water fountains are off for the winter (DERP). It will definitely take some getting used to but I’d rather do that than run 15+ miles without a single drop of water. I’d be lying if I said my arms weren’t a bit fatigued by carrying the bottle the entire way.
Treated myself to a post-run massage. The therapist I’ve been seeing has really helped stretch out my hips, although my back & shoulders were much more sore than I realized. He must have spent at least 20 minutes just trying to work the knots out in my shoulders. I think I had a good, speedyish long run Saturday morning because I knew I had to make it to my massage in time.
This week was the highest mileage week since Twin Cities and I’m feeling really great about how I’m doing so far. It’s amazing what a bit of rest and strengthening can do for your body and mind. I expected to be pretty sore and tired after this week’s key workouts but I felt really energetic and strong. [I’ll ‘toe the line’ in Hopkington in twelve weeks! Ahhhhhhh!]
Pics o’ The Week
Finished reading Run Less Run Faster this week. Lots of good lessons
Shrimp and Grumpy Goat Grits at Little Goat the other day. Sooooo yummy!
It’s like she had a really tough workout or something. 🙂
Pizza, beer, and friends at Piece = smiles
Stocked up on my smoothie essentials this week. Really need to focus on protein and iron in my diet now that I’m in full training
Ok, who the hell runs like this?! Massive arm swing, flowing hair, and no sports bra? You must be out of your mind