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?