Post-Race Week

Monday
Did: traveled 9 hours home, unpacked, blogged... rest day? 
Felt a little soreness in my left calf- not a strain, just the "yeah, you had a hard race" soreness. 

Tuesday
Did: 10KTuesday @ 9:52/mi avg, Big 5, 400m 
Had a little residual leg soreness and took 10KT really easy. We had a fun little celebration for Brandi's 100th consecutive 10KT run, and then it was back to reality with a quick shower, rushing off to work, and settling in for a long day at the office. 

Had planned on going to the All-Comers track meet tonight to run the 400, but then I realized:
1) my left ankle felt a little funny from stepping on uneven sidewalk on my way to lunch
2) it would take me an hour to drive to the meet after work
3) my event wouldn't start until at least 8pm
4) it would take me at least an hour to drive home after the meet

which brings us to

5) I just didn't care enough.

...and it felt REALLY good to say, "No, I don't feel like making a monumental effort to go do this thing." I can't remember the last time I did that. 



Wednesday
Did: 12min of core/arms + 1.53mi @ 9:15/mi avg with stroller, Big 5
Took some time over my lunch break to work my core and arms.

3x20 15# dumbbell chest presses
3x10 straight leg lift with hip raise
3x20 15# dumbbell rows
3x10 cross sit-ups
3x10 5# dumbbell bicep curls
3x20 Russian twists with volleyball for form

This past weekend, baby boy demonstrated a clear enthusiasm for being in his stroller (crying when he saw the portable one collapsed and saying "oh no! oh no!" until we unfolded it... and then running to the other side and saying "ride! ride!"). I didn't need or really want to do any miles for myself, but loved the idea of spending some time with baby boy and "treating him" to a stroller run. 

So we did a mile and a half, and he LOVED it. It brings such joy to my heart to hear him say "wee", "yeah!", and "ride" while we run. <3 I'm pretty proud of us for being the sort of parents who have been able to foster a love of the outdoors in our little one already.

Thursday
Did: easy 2.07 @ 9:47/mi, bootcamp, Big 5
Super easy run with B&B, right into an untimed (rep-based) workout at bootcamp. Brandi and I both have a harder time pushing through the untimed workouts, but I still got a lot out of this one. 




Friday
Did: bootcamp 
Man, yesterday's jackknives, tricep extensions, and Hindu push-ups were a serious workout. I was sore by Thursday evening. :) 

Felt like a total BA getting up to go to bootcamp again today (gotta get my 2x/week) while I was still feeling the previous workout.

We did 3x48/12 of:
1) flat palm situps on the wavemaster
2) split squats with 15# dumbbells- probably could have gone heavier?  
3) suspended rows-- still hard for me, but I was able to make it 1.5 cycles without too much modification
4) stability ball rotating planks- weee, abs!
5) step downs on a 4 step stack
6) 26# KB overhead press (3s slow down/explode up)- proud of this one
7) mat sprints and back pedals- man, I cannot wait to get back to the track next week. I feel a need for speed!
8) alternating ropes- SO HARD
9) slider pike ups- really enjoyed these 

and then 3 times through:

~0.2mi run
15 deadman burpees -- had to mentally break these into sets of 5 when they were bookended by runs, but felt really proud to get through them 

starting to see some definition in my arms- weeeee!

Saturday
Scheduled: stroller run, Peachtree Jr
Did: 5.73 @ 9:14/mi, quarter mile walk
Kids' race was cancelled due to a high risk of pop-up thunderstorms, but we still had a nice family morning on the run. The three of us were already decked out in our ATC gear, so we hit the greenway for 6mi... and let the little potato "run" the last quarter mile himself. 

Sunday
Did: beach fun with the fam
No run today, but several rounds of Potato Thrusters (launching a ~30# kiddo into the air at the shoreline from a squat position)