The Week In Between

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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7 Responses to The Week In Between

  1. Miz says:

    I love rodney
    I have rodney
    I need to get me more rodney in my life.
    duly noted.

  2. steena says:

    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!

  3. 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. :)

  4. Jeannie says:

    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.

    • Coco says:

      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.

  5. Pingback: Steady Saturday Run | Running With Perseverance

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