Weekly Workout Roundup - Dec 4
Ahhh..Sunday. The day of rest. Or my usual Sunday of rest. This week was a little different as it is officially the first week of the holiday party season. Looking at the calendar, we've got a ton of upcoming parties, White Elephants, and get-togethers! Looking forward to it for sure, but definitely in need of some down time!
This week was the perfect time to take a down week since I'd had three consistent weeks of up! The plan was this: Keep it nice and steady and easy all week. But, let's be honest, this blog isn't exactly about how to do everything perfectly. I'm not going to do everything right, but I am going to try to do everything to the best of my ability. So, sometimes it plays out how I wrote it down on paper and other times, it's a little bit more difficult.
Total Weekly Mileage: 35 miles
I had a busier than usual morning with a bunch of clients ready to leave the Austin area for the holidays, so I opted for getting in a late afternoon run before teaching Core. It was nice, for sure, because with the cooler weather has been a tad frigid in the mornings! That, coupled with a down week, meant I opted to take a bit of a nap instead of working out at noon for my usual strength class. I know, I know, strike one for getting in what you had planned! Oh well!
Nice and easy 5 miles (8:39/mile) at 5pm.
My weird week continued with some more easy miles. With the cold and rain, I just wasn't interested in getting any more miles in. I think I realized on Tuesday that it had been quite a few consistent days since I had taken a full rest day off, so the slight pains and creaks in my knees were a good indication I needed to give it a rest. I had originally wanted to run a double that day, but decided it was in my best interest to shut the aches down early and just keep it at an easy 3.5. Skipped my strength workout too, ugh.
5.2 miles + Dane's Body Shop workout
Well, I finally felt like a normal human again on Thursday after taking a rest day on Wednesday! Who would have thought?! What a noble concept. Anyway, I decided to go out for a short run between my classes and a client, so I headed up to Hyde Park, which is some of my favorite running in all of Austin.
Now, the weather on Thursday morning was perfect. Mid-40s and slightly raining. My intention had been to run the entire thing easy (remember it's a down week, right!), but the weather was SO GOOD and when I made the turn on Duval I couldn't help but pick it up. As I started to pick it up, I started to envision what it would be like on race day and how I would visualize the race and I started to put together a race plan.
The plans are starting to get worked out, but I want to make myself an aggressive goal so that I can work for it. I think it's definitely doable, but it's going to take some effort. I think working in several surges at the most favorable parts of the course will keep me hungry, but also allow for me to adjust based on how I'm feeling that day. A little practice at using the downhill to my advantage and picking it up to 7:15 for two miles felt butter smooth on a day like Thursday.
It left me feeling fit and confident, as I start to fill out a few more workouts in the coming weeks.
Took my usual 11:45am class at Dane's and it was squats, squats, squats. I forgot how long it's been since I did any volume of squats on my legs and I definitely paid for it the next day. And it was a workout full of my FAVORITE things : power cleans and pull-ups! Can every day be like that!? Thanks in advance.
Finished off the day with an amazing massage at Aura Medica Wellness. It was EXACTLY what I needed to shake the funk from the week. My legs thank you!
Friday was such a weird day. We had our first official snow on Thursday night, which never happens in Austin. Ever. People lost it, figuratively and literally. So, Friday morning, schools were cancelled, roads were closed, and people had to go into work late. I coached my usual classes at Dane's and afterwards had enough time to get in a sizable run. My original intention was to split my run up into two different, shorter runs that day, but because of the snow, many clients had to cancel or reschedule, so it worked that I could do it all at once. And, of course, I have a favorite 10 mile run throughout Austin, so I darted off, enjoying the sunshine and cooler weather. I went back over my favorite route in Hyde Park, so finished just over 10.
Spent Friday night eating and drinking wayyyyyyy too much holiday food.
11 miles (long run)
With the down week, I planned on shortening my long run, as well as lessening my miles for the week. I ran easy with Brittany, who was running her second 10 miles of her training cycle. Apparently, I didn't map out quite as precisely as I had planned and we ran a little long, but it was a great morning for running and we were cruising! Legs were finally feeling back to normal after the squats (oh they were so sore on Saturday!), and it left me with a solid week! I also justified all of the rich and indulgent foods that I had been eating this weekend!
Recovery & Self-Care
This week was weird. The weather was weird. My body was definitely in high need of a down week and it told me so. I did my best to try to get some more rest (even took a nap on Monday!), but it seems the holiday season is wearing on me already! Am I the only one who gets extra tired when the weather turns out to be cold? It makes me feel sluggish and lazy!
But, I was able to take a bit of time and get a massage, which was something that I definitely needed. I didn't do as good of a job with the rest of the recovery this week, but I think the addition of an extra day off definitely helped!
Goals for next week:
- Add in some goal pace workouts!
- Continue to party Christmas-style
- SLEEP MORE
- Quiet me-time
- Get back to my 3x/week strength training schedule!