Another Recovery Week

Week-Beginning Thoughts:
After some weird left foot plantar fasciitis type stuff, I'm taking it easy this week to let everything rest up a bit. I'm still running, just with zero speedwork and a little less mileage. Next week, I'm hoping to start a little more training for whatever events I end up doing at national. 


Monday
Did: bootcamp
Forgot to take a picture of the boards today. Pretty sure we did 45s work/15s rest, 4x through:

1) ropes
2) box jumps (rounds 1&3) /step-ups (rounds 2&4)
3) 44lb KB deadlift to high-pull
4) suspended chest press/suspended tricep extension
5) jump rope
6) ladder drill/moving plank with hip slap
7) high/low cross sit-ups

The finisher was 3 fence runs. Wanting to take it easy, but incapable of letting a chance to run in 60 degrees pass me by, I just did one, and then headed out.


Tuesday
Did: 10KTuesday, 6.33 @ 9:10/mi (Whaaaat?), Big 5
Used KT tape on my foot as a sort of "security blanket", and enjoyed a surprisingly easy 10KT this morning with the crew. I was shocked at the pace when I we stopped; it had felt a lot slower/more comfortable than a 9:10. 

super-even splits too!
(after the warm-up mile)

Wednesday
Did: 2mi @ 9:10/mi, Big 5, bootcamp
Had a surprisingly fast two miles this morning (sub-9 for the second mile). Enjoyed a great day of kettlebell work at bootcamp.

1) 26lb, 2) 35lb, 3) 18lb, 4) n/a
5&6) 35lb row-18lb push, 7) 26lb, 8) 44lb

skipped the runs since we'd done 2 before

Thursday
Did: 1mi WU, 24min 1min/1min fartlek, 1mi CD
Total: 5.09mi @ 9:08/mi avg, Big 5, 15min abs, 1.5mi walk/run with stroller
No time for much commentary today. Followed B's workout, but took the fartlek super easy-- probably around an 8min/mi for the push part and 9min/mi for the recovery. 

Did some ab work over lunch to get some stress out (Thanks, YouTube!).

Then took advantage of the first gorgeous weather we've had in forever to enjoy the park with my kiddo this evening. I'd planned on just walking a lap and then going to the playground, but, as soon as the buckle was clipped, a little voice said, "Maybe we run a little first? Then go to playground?"

How can you turn that down? <3 So we ran a bit, and walked a bit. 


Friday
Did: bootcamp, 1.5mi lunch walk

Tempted by the beautiful sunshine and warmth, I enjoyed a fully unplugged lunch today. Instead of eating at my desk, half working and half clicking through news feeds, I left my phone in the office and brought my lunch to the park. Best choice ever. 


Saturday
Did: 11.14 @ 9:28/mi avg, Big 5
After having to start our long run at 5:30am one Saturday awhile back, we've all kind of realized it's freaking awesome to be done with double-digit miles before 8am, and have made it "the norm". While I miss running the river and the greenway (because we won't do those before dawn), it's been fun to explore well-lit roads on foot, and tie together a few familiar routes to get more miles. 

I was a bit nervous about the distance today. I've only really been "back" for six weeks. Couple that with these foot issues, and I wasn't sure how today was going to shake out. Fortunately, running with B&B pushed all of that stuff to the back of my mind. We went at a slow, comfortable pace. I didn't look at my watch once. I didn't even have mile autolaps turned on (that's wasn't intentional). I just chatted with friends and enjoyed the run. 

elevation profile

I had a little bit of soreness on my left arch to start, but nothing demoralizing. For all I know, it could've just been the feeling of my tape under my sock. Throughout the run, I had a few instances of tightness in my left IT band, right glute, and right hamstring; it all seemed pretty fluid thought, so I'm not concerned. We got through the run, and I loved feeling like I could have gone another four miles beyond that, as long as I still had my crew with me. While these long runs are certainly good training, they always just seem like an extended hangout with friends. :) 

Sunday
Did: 3.0mi @ 9:21/mi with stroller, 2.75mi run/walk @ 10:46/mi avg with stroller, Big 5 (delayed)
Double run morning with the running mamas today. Loved feeling NOTHING in my foot today, and enjoyed full morning of stroller miles with friends. 

Total Mileage for the Week: 31.16mi (so much for easy?)

Week-end Reflections:

• With Saturday's 11 miler leaving zero residual anything, my confidence is back. Endurance is back. Strength is back. Now, I just need to get my speed back.
• I'm thrilled to have had ZERO foot issues on Sunday and hope to be able to return to speedwork after giving myself one more week to recover. 
• My dietary changes have become "the norm". While I'm super proud to say I'm over halfway to my weight goal, I'm even happier that the clothes that had been fitting snugly are back to fitting well. I'm feeling better about myself, and am so glad I've stuck with it. I've broken so many bad habits, and feel no desire to return to them.