Training Recap & PFTW

Not my best week.  Not by a long shot.

Monday & Tuesday – Rest days.  I had planned to go to CrossFit Monday again, but when I logged onto Wodify that morning and saw the wod I changed my mind.  It was a team wod and I HATE those.  I didn’t even squeeze in a walk with the dogs after work because of the stupid-ass time change.

Wednesday – 5 x 400 plus a little bit of strength… just some pushups, core work, and squats, but hey it’s better than nothing.  That night when I went to bed everything was just peachy, but when I woke up in the middle of the night to pee, my IT band let me know LOUD AND CLEAR that it was pissed.  I haven’t had so much as a twinge out of it in a looooooong time until that night.  I wasn’t going to start foam rolling at 2am, but I hit the foam roller hard when I got up that morning.

foam roller

Thursday – Super, super easy 5 miles.  Like ridiculously easy.  I think I dozed off once.  haha  I wore my heart rate monitor again to see just what it runs on super easy effort and it was still a 166 average.  Screw it.  I’m done with paying attention to the numbers.  I’m only going to judge by perceived effort.  I may check it periodically just out of curiosity, but I’ll never be able to use it as a training tool.  Also lots of foam rolling.

Friday – Beautiful sunny 2-mile lunchtime walk with the dogs, plus abs, pushups, and squats again.  And more foam rolling.  Several times.

fall

Saturday – 5 easy.  One of those miles was done with the dogs.  I had taken them to the park for a walk and they were feeling quite spunky, so we picked it up to a run for a mile.  We did a total of 2.25 miles, then I came home and ran 4 more easy miles for a total of 5 miles run and 1.25 miles walked.  More rolling, and I think I finally rolled out the last of it.  Whew!  Nipped that one in the bud!  (I got up that morning and made the last-minute decision to run a 10K, and that didn’t exactly happen…but if you followed me on Instagram you’d already know that!)

2014-11-08 12.09.49
So. Many. Squirrels.

Sunday – Sunday sucked, y’all.  It sucked so damn hard.  The plan was 11 miles, and when I first set out I felt great, but that didn’t last long.  I brought a Huma gel with me to take around the halfway point, but I took it around mile 4 hoping for a little pick-me-up.

2014-11-09 09.12.19

It boosted me through the next couple of miles and then I bonked.  I was DONE.  I gave up the fight at mile 9 and walked the last two miles home.  I felt so defeated.  Ah well… it is what it is.  I guess I was due for a shitty run.  Onward to next week!

PFTW:
Monday – Walk
Tuesday – Strength + 6 easy + walk
Wednesday – Walk
Thursday – 6 x 600 + strength
Friday – 6 easy
Saturday – Strength or spin + walk
Sunday – 11 (rematch)

Training Recap & PFTW

Monday:  Are you sitting down?  I. WENT. TO. THE. GYM.  It hurt oh-so-good while I was doing it.  Then oh-so-bad for four days afterward.  Seriously.  My abs were so jacked after class that I couldn’t even stand up straight until Friday.  And I bruised and rubbed blisters on my tailbone doing the situps.  I was a pretty sad sack this week.  haha  (Plus walked 0.75 mile with the dogs during my lunch break.)

2014-10-27 11.46.54

Tuesday:  The plan was 5 miles, and I had been looking forward to it all day.  It was cloudy and cool and absolutely perfect running weather at lunch when I packed my running bag.  I took clothes to work with me so I could change and run after I got off.  By the time quitting time rolled around I was beginning to rethink my tank and shorts I’d brought, but I went with it.  Then a mile into my 5, it started raining.  Not a hard rain but a steady one.  If it had been 5 degrees warmer, it probably would have been glorious, but  as it were I was a wee bit cold.  Even if I’d been running harder to get my blood pumping a little bit would have been nice, but it was an easy run day.  Gotta admit, it was hard to hold to that easy pace the last couple of miles.

Wednesday:  HELLLOOOOOOOO D.O.M.S.!!!!!!!  No running.  Walked 2 miles with dogs.  Before I took them out, I drove our favorite, most convenient walking route that we haven’t been able to use the past few weeks because of hornets.  I wanted to check out the nest to see if it was still active.  It was weather-worn and abandoned, so YAY we don’t have to drive to town to the park for every walk anymore!!!

Thursday:  Still miserably sore.  Hurt to breathe.  Still no running.  Walked 2 miles with dogs.

Friday:  Ahhhhhh, finally a little relief.  I was able to get out of bed without rolling over to my stomach and pushing myself up, so I was able to run.  I was itching to the point that I couldn’t wait until I got off work.  I took a long lunch and ran a quick 5 miles mid-day.  A great tempo run. It was awesome.  That’s the first time I’ve ever done that, and I think it just may be a new thing.  For the first time in … I can’t even remember how long, I didn’t have a case of the afternoon drops.  I ALWAYS get sleepy after lunch, but not that day.  Loved it, loved it, loved it.

Saturday:  Rode spin bike while I watched a couple of episodes of That ’70s Show on Netflix.  Man, I miss that show.

Sunday:  Long run of 10 miles.  It wasn’t the best.  I can’t be upset about the pace or anything.  It was 6 seconds per mile faster than the same route last Sunday, and I really felt pretty good while I was running it.  However, afterward… dude, I was DRAINED.  It was about the same temperature as last Sunday, but the big difference was last week was overcast and felt cooler whereas today was full sun.  I sweated a ton more.  I haven’t been wearing my heart rate monitor at all lately because I’ve just been going on feel, but I decided to wear it today just for giggles.  When I looked at the HR data, it was no wonder I felt zapped.  My average HR was 177 for those 10 miles.  But, y’all, I swear I didn’t feel like I was working that hard.  My HR is always way higher than the average person’s, even when I’m in great shape, but I really didn’t think it would be this high today seeing that I’ve been doing good about running my easy runs at an easy effort.  Maybe it was the full sun, maybe I was dehydrated… I don’t know, but something was up and my body was clearly working a lot harder than I thought it was.  I’ll be wearing my HR monitor for the next few runs to see if this was a fluke or if it’s still running that high on all my easy runs.  Anyway, after showering, drinking some Vega recovery accelerator  a protein shake, and quite a bit of water, then taking a short nap, I felt good as new and me and D took the dogs out for a 2-mile walk.

Totals:  1 strength day, 1 cross-train day, 20 miles run, and 6.75 miles walked.  Decent week!

Also worth mentioning, I tried a Huma gel for the first time during Sunday’s 10 miles.  I really, really liked it!  I’ll do a full review later.

PFTW:
Monday: Rest or easy cross-train
Tuesday: 5 easy
Wednesday: 5 x 400
Thursday: Strength
Friday: 5 easy
Saturday: Strength or Spin
Sunday: 11