Sunday, March 19, 2017

Low Mileage Week + 5k

I was going to call this a recovery week, but then I remembered that I didn't technically take it very easy this week at all...I just had reduced mileage.  I'm imagining that my legs needed some recovery time from the 27 miler, but it was hard to take it too easy because they didn't feel like they needed recovery.  But taking it easy for recovery seemed like a good excuse to skip the run today, even though maybe by today it doesn't matter anymore.

This week : 
M : 20 minute yoga
T : run 7 / 8:16 / 591 ft
W : hill workout 6.5 / 8:23 / 909 ft
R : TRX 30 minutes 45/15
F : off
Sa : warm up : 2 / 7:44 / 95 ft
race 3.1 / 6:43 / 194 ft
cool down 2 / 8:40 / 128 ft
Su : 15 minute yoga
total miles : 20.6

Yoga is not my favorite, but it is definitely helping me keep the hip pain at bay, so I guess it's good that I started and ended the week with yoga.  I've also made great strides with my frog stand this week, I can now hold it for about 10 seconds, and I can come out of it smoothly instead of falling on my face.  I'm about to find out what the next step is between frog stand and handstand.  

Tuesday's run was cold with blowing snow, but of course I ran anyway.  I wasn't sure how many miles I was going to get, but as usual, once I settled into the run I felt great and went farther than I expected to.  It was my first run post-27 miler, and everything felt good.  

Cold and snow can't stop me from running!


On Wednesday I ended up with a day off school because of ice on the roads, with temperatures too cold to melt it off the untreated roads.  Because I live in the south where they don't know how to deal with ice and snow on roads... I was lucky I was running late that morning, normally I would have been already well on my way to work at the time the call was made.  But I was dragging, so I was just on my way out the door when the call was made.  (And when I say late...I just mean later than usual.  I still would have been early to work.)  I ended up settling on the couch to read all morning, and took a nap for about an hour.  It was pretty cold and windy outside so I put off the run all morning, but then went out around 12 to get it done.  I did a loop warmup that was about 1.6 miles long, then did suicides up and down the hill I live on.  There are 3 side streets off the main part of the hill, so I ran to the first one and back down, then the second, then the third, then all the way to the top, around a short loop, and then made my way back down one street at a time. I ran hard going up, and jogged back down each time.  Then I ran my warm up loop in reverse as a cool down.  The hill I ran was pretty steep, so all the times running up it wore me out!  

the beginning of the hill...


I was a bit sore on Thursday, but I needed my TRX for the week so I went ahead and did it, and I didn't spare my muscles at all.  I upgraded myself from 30/10 to 45/15, and did a lot of tough leg work.  It didn't seem like the brightest idea 2 days before a 5k, but I decided marathon and strength training was more important than a 5k.  

TRX fun


I took Friday off because I like to take Friday's off...but also because I drove to Lewisburg after work.  I hadn't been here since Christmas it's nice to be back!  It would have been weird to celebrate St Patrick's Day anywhere other than the Irish Pub in Lewisburg!  I'm on spring break now, so I get to spend several days here.  I'm looking forward to a TRX class at the gym on Monday morning and running some mountains at some point!

Saturday's 5k was the Celtic Knot 5k which I have run about 6 times now.  I missed it last year because of a sprained ankle.  I was really sore from the hills on Wednesday and the TRX on Thursday so I was afraid to run too hard.  I also want to work towards negative splits in races, but there's a giant hill in the last mile of this race so negative splits seem rather unrealistic.  I gave it a negative split effort though!  I started out a bit easier, instead of starting as fast as possible like I usually do for a 5k.  Then I pushed a little harder for each mile.  I finished in 20:52, not the 19:45 I had 2 years ago, but a good time for where I am in my training right now, especially since I really haven't been training for a sprint race!  

I had planned to run today, but my hip was bothering me yesterday, and I got lazy, so I ended up just doing some yoga.  
frog stand success

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