Weekly Training Rundown

Weekly recap – Yay, it’s good to be back!

 

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I made the most of my first week back. I made sure to take each day and give what I could for that day. The Chicago Marathon isn’t until October but the best way for me to get there is to take it one day at a time. That’s my mantra going forward. I will not think about next month, next week, or even tomorrow. I want to focus each day on my task at hand and accomplish it.

Monday- BBG Week 1 legs. If you haven’t heard of BBG, it’s a workout program created by Kayla Itsnes that incorporates strength training with HIIT work. She has an app as well as a printable workout that is a  12 week program that lays out every workout you need to do with little to no equipment required. However, you can add weights to any of the exercises. I did this program once before and got in the leanest shape of my life, so I’m very excited to start it again. My legs were shaking half way through the workout which is how I know that my legs are completely out of shape and probably contributing to my knee issues. I also made sure to go to Yoga Den for hot yoga. It is on my list of things to accomplish this year with going to yoga at least twice a week. I spent 15 minutes hitting up new Echo Oscillator foam roller as well when I got home.

Tuesday- 4 mile easy run. I say “easy” because 3 months ago this pace would have been super easy for me. Now, on the other hand, I was breathing just as hard as when I ran the Savannah half marathon. *Sigh* It’s so hard to bounce back and not get discouraged. After taking off roughly 8 weeks where I just ran here and there, I have to expect that I’m not going to be where  I left off in my training. I’m trying to remind myself that where I’m at is perfectly fine. I will rebound stronger than ever.

Wednesday- I managed 6 miles in 32 minutes on my spin bike during nap time on Wednesday. I didn’t get on it with a plan, it was more like a fartlek type run. Periodically I would increase the resistance, go faster, decrease the resistance, go slower. I just went with the groove and found myself get in 6 miles during that period of time. Another goal on my list this year is to work that spin bike in more often. My focus is less on my actual running and more on the parts that surround it. I logged another hour of hot yoga on Wednesday night as well. My legs were still so sore from doing leg day on Monday that there were a lot of poses I had to modify.

Thursday- BBG Arms + Abs day. Ouch. I didn’t get the full workout in because, well, I loathe arm work. I’ll do anything to avoid pushups, tricep dips, bicep curls etc. I did about half of the work out and then met up with Lana for another 4 mile easy run. All of my runs are going to be of an easy pace for a little while. Even though I’m doing the Charleston Half next weekend, I’m treating it like a glorified training run. A training run with a pretty medal and beer at the end. When we finished up our run, we headed to the Tennis courts to do some more ab work and stretching. All I can really say is, ouch. 

Friday- BBG Full body workout. Fridays in the Kayla Itsnes BBG program are full body days that mix up half of the exercises from leg day and half the exercises from arms & abs day. It was a killer workout that reiterated how out of shape I am. Since it was going to be super rainy and cold this weekend, Lana and I decided to shift our workouts around and make Friday night our long run instead of Sunday morning. I’m not particularly a late night long runner. I can muster up around 6 miles in the evening before I’m over it. Mostly because I need to run long distances on a light stomach. Running long at night means I have to be uber careful about what I ingest all day. But, I got out there with Lana and we crushed 8 miles even though I totally would have stopped at 6 if I wasn’t so far away from home. Like I said, my endurance is shot.

Saturday- IT Band rehab + Core work.  Normally I would have gone to yoga to unwind from running the 8 miles the day before but the class I like to go to was cancelled. So I settled for some core work and rehabbing the IT band.

Sunday- Brrr. I’m not used to this cold weather. The plan for the day: 4 miles with 2 at marathon pace. Mind you, I haven’t been running fast in weeks so I was really skeptical about whether or not I could even muster 2 miles at goal marathon pace. I bundled up in extra clothes, gloves, ear warmer, and headed out for my run. The warm up was pretty chilly but once I got moving I felt good. I stopped after the 1 mile warmup to stretch, pick a good song, and kick ass. I managed to do both miles slightly under goal marathon pace. That was the confidence boost I needed. I know two miles out of 26.2 doesn’t seem like much but for someone who is coming off a messed up knee and no training, I’ll take it as a win. I cooled down with a mile home and started all my rehab/prehab things.

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How I felt running in 30 degree weather

I’m taking my body a lot more seriously now and not skimping on the necessary items outside of logging miles. I’ve been foam rolling daily, I hit up yoga twice this week, I focused on core work, I strength trained with weights, I iced my knees after every run, and I did my IT band rehab at least 3 times this week. I made sure I did drills before each of my runs and that I cooled down properly before heading inside to tend to my munchkins.

Phew. This was a long post. I think I had a lot all mustered up from being away so long. Here is to a year of healthy running and qualifying for Boston. 5k, 10k, and half marathon PR’s can wait for the time being, I have my eyes on 1 prize.

Boston.

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XoXo

Michelle

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4 thoughts on “Weekly recap – Yay, it’s good to be back!

      1. Big race is Myrtle beach in March. Was planning shrimp and grits 5k this morning but wasn’t able to make it due to being under the weather.
        Got Charlie post classic coming up end of the month though!!
        Hang in there while you are rebuilding after your injury. I’ve been sidelined more times than I’d like to Remember and what helped me deal with things was first, taking each building/rebuilding phase 1 day at a time. It’s SO easy to get discouraged when you feel like there’s so much more work to be done to get back to the level of fitness you were in. In order to not feel overwhelmed just take it one day at a time, one workout at a time…….
        (And cross train like crazy- that’s how I got caught up in the weight room and swimming)
        Even if your not running at full capacity, each day focus on what you are doing to reach your goals. Each day check off your list of what you did. Was it yoga? Stretching? Foam rolling? Weights? A full nights sleep?
        Small steps make the big steps happen. So hang in there Chica! I know exactly what you’re going through. Things will get better, I promise! And you will be much stronger coming back!

        Liked by 1 person

      2. Thanks girlie! Myrtle Beach will be fun, a nice flat course to get a PR on. I did the Charleston half as just a training run to test myself on a 13 mile long run and that seemed to go fine. I don’t have any pain today and I’m taking tomorrow off as well for yoga and strength training. Small steps, one day at a time. Hopefully I’ll see you out there soon!! 🙂

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