Since March, I rocked my goal in the Rock’N’Roll USA Half Marathon
PR’d in the Cherry Blossom 10 Miler
and finished strong and proud in the GW Parkway Classic.
So, now what?
I usually do the Lawyer’s Have Heart 10K in June, but this year it falls on the same day as my son’s high school graduation. The next race on my calendar is a new one for me–the Richmond Half Marathon on November 10, but that is eons away. I was eyeing the Wilson Bridge Half Marathon in October, but it falls on the day of my son’s one and only fall lacrosse tournament (and his first game as a college player!). I probably will try to sign up for the Army Ten Miler again, but that’s not until late October.
I know my lower body needs a break–my nagging ITB is back to nagging again–but the rest of me is just as hooked on running as ever, and I keep catching myself reading emails that promise information on “upcoming races.” Maybe I can find a 10K or two to keep me going until the summer heat makes racing unthinkable.
This week was a real recovery week, with only a bit of running:
Monday (Three-Way Recovery Workout)
Elliptical: 20 min forward/reverse intervals to get my legs moving again
Weights: 20 min mostly upper body
Yoga: 25 min Rodney Yee “Twists” program
. . . plus some
torture time on the foam roller for good measure.
Tuesday (3 mile walk/run loop)
I planned to just take the dog for a walk, but decided to try a short run. I walked about 1/3 mile, ran about 2 miles, and walked about 2/3 mile more. My pace was slow and my ITB was not happy, but it still felt good to be out running.
I dusted off an old Firm tape (yes, a VHS tape!) and did a 30-minutes cardio/weights workout. The step-ups had my quads burning!
Thursday (3 mile walk/run loop)
I had to leave the house at 6:00 for a 7:30 am flight, but decided to set my alarm early and squeeze in that 3 mile walk/run loop again. I wore my Garmin this time and measured the running segment at 2.25 miles. My pace still was slow and my ITB still was nagging, but it still felt good to be out running!
One advantage of not having any races on my calendar is that I can dial up the intensity of my weights routine again. Although I really like my usual routine, I am getting bored with it. Here’s how I mixed it up on Friday:
Burpees/Tricep Dips/Treadmill Pullups
Step-Ups/Lateral Raises/Front Raises
The “mermaid” move from the Self.com Drop10 Challenge
Planks with knee to elbow
It was a tough but fun workout–I think I will do it again next week.
Saturday (7 mile run)
I was planning an easy neighborhood run, but my friend wanted to run together. I warned her about my ITB, and we decided to do her favorite run–the flat, 7 mile out-and-back from our office to the Capitol.
Total Distance: 7.02 Total Time: 1:04 (Avg. Pace: 9:07 min/mile)
Split Times: 8:55, 9:19, 8:53, 9:07, 9:07, 9:14, 9:17
What fitness goal are you working on?