This has been my recovery week from the GW Parkway Classic 10 miler before I gear up for the Zooma Annapolis Half Marathon in June. As the week comes to an end, I am a bit concerned that I didn’t rest enough, and that’s not just because I’d like to pour another glass of wine and sleep in tomorrow. 😉
The race was Sunday, and I ran hard. Even though I finished faster than expected (1:27!) I did cross the finish line smiling like I wanted to. I started my recovery with a nice massage on Sunday afternoon.
Monday I was ready to get back to my weight routine, since I hadn’t done that since last Wednesday. I took it easy on my legs and focused on my arms, back and abs.
Tuesday I had a long-overdue physical complete with a fasting blood draw, so I eased into my day with the “Standing” program of my Rodney Yee A.M. Yoga For Your Week DVD.
By Wednesday my legs were itching for a run, so I decided to hop on the treadmill instead of the elliptical before I did weights. After walking for 5 minutes to warm up, I ran for 30 min (10 min @ 5.7 mph, 10 min @ 6.0 mph, 10 min @ 6.3 mph). I walked for 5 minutes to cool down and then did my weight routine. I did a full-body routine, but did two sets of the lower body moves instead of three.
Thursday I planned an “easy” run of about 4 miles in my neighborhood. I miscalculated the route a bit and had to add a segment that included a hard hill to reach 4 miles, so it wasn’t quite as easy as it should have been.
Friday I got back to my usual elliptical/weight routine. My legs felt a bit tired on the elliptical, but not enough to make me want to stop. I added back my lower body strength moves (lunges, squats, etc.), but trimmed my sets to 12 reps instead of 15.
My plan for Saturday is a 6 mile neighborhood run. Hills are unavoidable, but I won’t take the hilliest route.
My plan for Sunday is to unwind with Rodney Yee.
My exercise routine is such a routine, it is hard for me to change it, even for a planned recovery week. I’m not sure if this week is “easy” enough to let my body recover from Sunday. I probably can afford to make next week a lighter week too, although I do plan to run 8 miles next Saturday to start working my long runs up to 13.1 miles. 🙂
How do you rest and recover between races when you have a busy race calendar?
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I love rodney
I have rodney
I need to get me more rodney in my life.
duly noted.
I can't believe how much of a yoga convert he has made me. The programs always hit the right spots.
They drew blood? Yick, that makes me faint.
You worked out pretty hard after running hard in the 10 miler. I say have that glass of wine that you want!
I don't know enough about racing and recovery, but I do feel you that its hard to get out of workout routines. I definitely get set in mine and hate when I can't get in a planned workout. With all that said, it probably wouldn't hurt to take it a little easier again this upcoming week since it was a 10 mile race and you have a half not too long from now. 🙂
I usually just try to do shorter runs w/ some cross-training for a few days. I will add speed work back in as I recover but much fewer repeats. Lots of yoga and stretching and walking to keep myself limber and moving. Spinning on the bike is great for recovery. Another reason why I like triathlons because I can spin a lot on my bike to recover from hard runs and races.
Hmm, Jeannie, I'm not sure if spinning really rests your legs! At least not mine since I don't spin or ride at all–I'm sure my legs would turn to jello. I do view the elliptical as an active recovery, so that's probably the equivalent for me.
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