Last week, I took some serious down time to kick off recovery. I’m still recovering – running easy paces and short distances. I used my resting heart rate as an indication of when I could start lacing up my sneakers again. After Kentucky, it shot up and stayed at 50 bpm, which is high for me. It stayed that way through last Wednesday, and then started to fall again. By Sunday, it was down to 47 bpm. That’s still slightly higher than normal, but as I began running and the week went on, it continued to drop. It hovered between 44-45, where it normally hangs out. I won’t log it in my future workout posts, but it’s something I focused heavily on this week so I included it.
Honestly, I can sum this week up by saying I ran a few easy miles and went to pole almost daily. I think my cooking conquests were far more interesting than the workouts, so I blogged about that last week. Even though I’m not “training” I still want to talk about running and recovery, so here’s my weekly recap. Try not to fall asleep.
- Monday: Core/Strength/MYRTLs + 3 Miles Easy + Pole Fitness
Back at it! I added a few additional challenges to my regular core routine. For the rest of May, I’m going to keep doing planks, bridges, hip drops, and leg raises (my usual daily routine). I added squats, single leg squats, lunges, wall sits, and calf raises. Just for now, while my mileage is reduced to help build some more lower body strength. I did those plus NTC’s Alpha Abs. After work, I headed to Lehigh Parkway for the most glorious three miles ever. It felt so good to run, and my legs felt rested and fresh. It was an absolutely gorgeous day. I wanted to run more, but I stopped remembering my streak of post race calf strains. Headed to pole and we reviewed some moves we learned recently but hadn’t spent much time practicing, which was fun! Resting heart rate: 47 bpm.
- Tuesday: Core/Strength/MYRTLs + 3 Miles Easy + Pole Fitness
I did the same core/lower body workouts as Monday, plus NTC’s Perfect Alignment workout. After work, I headed to the Penn Pump trail for another easy three miles. It felt nice to run, and I’m enjoying the shorter distances for now. I headed to pole to practice my competition piece. The competition is on 5/21, so now it’s just a matter of running through it a few times each class to keep it fresh! Resting heart rate: 46 bpm.
- Wednesday:Core/Strength/MYRTLs + 4 Miles Easy + Pole Fitness
Same core/strength workouts, plus NTC’s Core Stability workout. Ran on the D&L trail after work and felt pretty good. I went to pole to practice my competition piece again. Resting heart rate: 45 bpm.
- Thursday: Core/Strength/MYRTLs + 5 Miles Easy + Pole Fitness
Core/strength the same as every other day, plus NTC’s Alpha Abs again. That one’s my favorite. After work, I ran five easy miles around Lehigh Parkway and went to pole to run through my routine a few times. Resting heart rate: 44 bpm.
- Friday: Core/Strength/MYRTLs + Pole Fitness
I was debating whether or not I wanted to run for a fifth day in a row. It was raining after work and I was tired, so I skipped it. I’m not following any sort of plan right now and realized I hadn’t taken any days off of running that week. While part of my plan for fall training is going to be to incorporate running seven days per week, I didn’t think I should jump back into it on my first week back from taking a break. Resting heart rate: 44 bpm.
- Saturday: 10 Miles + Pole Fitness + Core/Strength/MYRTLs
I told myself I would run no more than 10 miles during this month, and that it would all be easy paced. I stuck to the first part, but Megan asked me to run and the pace thing went out the window. 10 miles, 7:10 pace, and I felt pretty good. I was ready to be done by the end, but for the most part it felt nice. That was encouraging since I hadn’t run much at all since the marathon, and my last tempo run was over a month ago. Muscle memory, I guess? Either way. I was glad to knock off some fast miles, but I knew it meant I should rest on Sunday. Resting heart rate: 44 bpm.
- Sunday: Rest
Resting heart rate: 45 bpm. I was headed into Philly to see Cirque du Soleil’s production of Ovo with my mom, so given the faster paced run on Saturday combined with a busy Sunday, I decided to rest. I knew we would be doing a lot of walking in the city anyway, so it wasn’t like I was going to be sitting around all day. It was a good idea.
I’d gotten her the tickets in December for her 60th birthday, and she’d never seen a Cirque show before. I’ve seen Corteo and Quidam, so I knew what to expect. She really had no idea what the show really was, and she REALLY loved it! We left early in the morning, went to brunch in Rittenhouse Square, shopped on Walnut Street and headed to the show. It was a great day. The performance was absolutely incredible! We had front row seats. Of course they randomly picked someone in the audience to go up on stage and guess who they picked? Yep, me. They must have realized that I missed my calling and should have done something like that for a living anyway!
I really embraced just trying to do whatever I felt like doing each day this week. I really enjoyed running easy miles, and felt pretty good doing it! I wasn’t feeling like running in the rain or getting up at the crack of dawn on Sunday to fit in miles so I didn’t. I’m embracing recovery.
I noticed that even though the lower body exercises I added are pretty low volume and only use body weight at this point, my quads were SORE. I think spending this month and focusing on lower body strength is going to be really beneficial. I need to figure out what days I can incorporate a “leg day” into my Hansons training for the next round. I am hoping to get a post out this week about Hanson’s training in general, and about how I’m planning to use it in my next round of training.
♥ Run: 25 ♥
How was your week? Have you ever seen Cirque du Soleil?