Happy Tuesday fellow runners! Thanks for checking in while I reflect upon last week's training. I'm realizing the value in writing it DOWN! By writing out my workouts I can review what works, what hurts, and what workout sessions are giving me the most bang for my buck...and I'm able to make any necessary adjustments. I'm fairly conscious of what I put in my body and I want to make sure I'm getting all the necessary nutrients to help me perform, so reviewing my training allows me to adjust my eating habits as well.
The run is supposed to be fun so give yourself grace. The run is hard enough—don't be hard on yourself! This week I'm also allowing myself more grace—and listening to my body more—especially because when I don't, I push too hard and that's when I get hurt! Well, I guess I am only human. Seriously, I'm a type A person, that hates missing workouts. Ugh! I'm basically that meme that says I missed one workout, so I'm out of shape.
At least I have a fun hubby who likes to run with me. He makes the miles go by so much faster and keeps things entertaining. This week he did pushups! Yes, full-on pushups folks, all while I was taking a breather!
Good lord! I'm dealing with a few new niggles this week. For one, my left arm feels like it's won the tennis elbow lottery...and I don't remember doing anything out of the ordinary. I've been weight training for nearly 17 years...as a way to keep myself strong, and I've never really had an issue. Also, pretty sure I forgot to mention that last week, right before my 20-mile long run, I jammed my left baby toe HARD on the sofa! OUCH!
And...In other left foot news, the bottom outer edge and arch of my left foot has been sore on and off this last week—not constant, but I know I need to watch this. If you can relate, then you know why my mindset is teetering between positivity and frustration. Sheesh!
Since I'm seriously scared to get injured right now, I traded some runs for walks and cycled more this week. In the past I had aches from time to time, but I don't normally get sidelined. Self-care like chiropractic adjustments, yoga, and massage sessions normally work my kinks out—then I'm right as rain!
Come on big money—ahem, right as rain! Of course, I am pretty certain that I ran too hard a few weeks ago, so easy and recovery are my words of the week.
When my body speaks, I must be attuned to it's needs.
My body and workouts should work together in harmony.
Today I plan to bike, then I'll attempt a run/walk tomorrow. My weekly mileage has remained pretty steady for over the past couple years, but over the last year my long runs have jumped from 12-14 to up to 20 miles, so that may be hindering me. I know of someone who only trains up to 18 miles for his marathons in order to avoid injury, so I may cap my mileage at 18-20 miles for my race too. I know his plan isn't for everyone, but it's all about learning what works for you, and what keeps you injury free come race day...right?
Here's a recap of last week's workouts:
Monday- 3 easy mile, treadmill. I wanted to take it easy after last week's build-up.
Tuesday- 4 easy miles treadmill, and 5 miles spin bike class with Studio Sweat on Demand. I added Yin Yoga, 30 minutes for hip flexors with Aprille Walker on YouTube.
I also took coach Tiffany on a 45 minute dog walk. She's still a puppy, so it was pretty easy going.
Wednesday- 9.68-mile run outdoors on the trail with my hubby. This was my long run day. I cut it in half from the previous week. I felt good both this run and my last long run, except for my poor toe. I seem to be suffering more this week. Hm?
Thursday- Upper body with Caroline Girvan on YouTube, EPIC. Also,
5-mile recovery walk downtown with my hubby.
We had fun seeing the Chinese New Year display at the Bellagio Conservatory.
Friday- Rest. Yep, I took the entire day off.
Saturday- Leg day with Caroline Girvan EPIC, and 1/2-hour treadmill walk = 1.7-mile.
Sunday- Half hour treadmill walk =1.7-mile, 10 easy miles on the spin bike.
Total weekly miles run, walked, biked = 40.28
Sometimes it's hard to drown out my wants and listen to my body's needs!
This week I want to get back into build mode, but I plan on listening to my body.
I'll make sure my niggles feel good-to-go. With any luck, I'll be back at it and building a solid base. I'll increase my cycling if I notice any issues with running. Also, I'm going to see the chiropractor Thursday, and I'll perform self-massage. If my foot still flares up this week, I'll have the doctor investigate further.
Tell me about your training. What are your tips to stay healthy during your build-up weeks?
How to you perform self-care? I'd love to hear your stories!
Well, wish me luck! Have a great week of training and thanks for reading.
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