This week my fitness goal was to work out as much as I wanted to, and if that was not at all, that was fine. The net result was 11.25 miles of running and two weight workouts, but that's not what I want to tell you. What I want to tell you is how much I enjoyed each and every moment of physical activity that I did this week.
I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
Monday: did absolutely nothing except learn that the Monday after a half marathon is the perfect time to get a flu shot. My coworkers were complaining up a storm about how badly their arms ached after the shot. My arm was sore as well, but so was the rest of my body so I hardly noticed.
Tuesday: woke up feeling like a million dollars. Weights at lunch, which sent my already good mood soaring.
Wednesday: 2 treadmill miles. I got as much euphoria from this simple ease-back-into-it workout as I did from running the half last weekend. Within a few hours I also had just as much soreness.
Thursday: Plan A was a rest day, since I had some muscle soreness, but within five minutes of waking up I was headed to the treadmill for 3 miles. It felt good and cleared out the soreness.
Friday: Even though I felt great, I made myself hold back on running, weights at lunch
Saturday: 6.25 miles outside. That's 4 miles easy, 2 miles fast/slow plus the last quarter mile just b/c I was having a good time and wanted to knock out the monthly Strava 10k challenge. The temps were in the 40's and I do not have the words to tell you how blissful that felt after the summer heat.
Sunday: off, apart from an extra walk with stepdog.
Next week's forecast: half marathon #3 is four weeks away. I don't have an exact plan besides more miles.
Fitness Thought of the Week
I've had something of an epiphany about the difference between my treadmill running speed and outdoor running speed. Quick background, I've been running for 10 years and in that time:
- Racing speed: has gotten faster
- Treadmill speed: has gotten faster
- Everyday outdoor running speed: is the same
The big difference IMO: on the treadmill due to sheer boredom, I constantly play with speed. I do a lot of 30 seconds fast/30 seconds slow, quarter mile fast/[whatever recover time I need] slow/half mile fast, etc.
So what I did for my Saturday run was to set up a workout to kind of mimic what I do on the tready. I gave myself 4 miles to chill out and enjoy the views, and then did the final two miles at an on/off rate (P.S. my idea was 1 min fast/1 min slow but I changed it to 0.1 miles fast/0.1 miles slow so that I could hit the exact mileage that I was going for instead of trying to guess, what can I say, I'm kinda a numbers person). I wasn't targeting a pace, I just thought "spicy" for the fast and "chillax" for the slow.
Mentally, the on-off pattern made the two miles speed by in a blur. Physically, I could feel myself getting tall when going fast and then sinking back down on the slow parts.
I saw a PT this summer for a running analysis, and her verdict was that although I have a few weak areas, there's nothing "wrong" with me that keeps me slow. Her theory was that I learned to run slow and I've just kept doing what I know. She steered me toward a speed program that I did this summer, which I adored but I can't say that it's made any difference toward my everyday running speed. My working plan for this fall is going to be the one minute fast/one minute slow thing and we'll see what happens.
Athlete Crush of the Week
Emily Toia via I'll Have Another I'm always happy to tell you that I don't mind the treadmill but this is next level.
Glad to hear you had such a strong week! I have to get my flu shot too. I'm dragging my feet on it. A little gun-shy since I had that bad reaction to the Shingles vaccine. I know it's not the same thing, I've been getting flu shots forever, but you feel me, right?ReplyDelete
You'll have to try those Tabata intervals I talk about on my post! That should put a tiger in your tank!
Ugh, I would definitely be gun shy if I'd had a reaction. I feel ya!Delete
Your Tabata post was a good one! Here it is for the folks who might not know what we're talking about: https://www.takinglongwayhome.com/2019/10/5-reasons-you-should-tabata.html
Well, you did say that racing had gotten faster -- in my book, that's the important thing. Since I've been minding my HR, in general, my runs are MUCH slower. But races have been decent. No PRs, but then I haven't had a whole lot of time to train, either, and lots of stress, so I'm generally pretty happy with that.ReplyDelete
I am a slower runner, for sure. I've gotten a fair amount fast-er, but it still doesn't make me fast. Not sure why, either.
Ah Judy, you're one step ahead of me...HR training is on my list. I hear that can be another key to speed.Delete
My running journey is almost a 180 from your's ;-) I started out on the treadmill (yes, there WAS a time when that was all I knew LOL). After I ventured outside, though, was when I realized my "speed" was actually faster on the road than on the mill. My theory (for my situation) is it's due to (1) the mill is boring to me and (2) I have long legs, and a very long stride, and the mill always feels like I'm "short-striding" to avoid toe-stubbing...so my gait always feels jacked & awkward. That said, last winter changed some things for me...I didn't grow to love the treadmill again (sorry #notsorry LOL), but I started doing mostly progressive runs and intervals (mainly in attempt to get the runs done faster), and that nudged me out of a long plateau with my outdoor "pace." Hence, my road pace is a bit faster than it used to be because my body just naturally runs a bit faster. And, I can run a bit faster on the mill than before, but it still feels awkward (?). I'm just hoping this winter won't be as cold and painful as last year....YOU are lucky that you do well on the treadmill. I wish I could enjoy the mill as much as I used to.ReplyDelete
Oh wow I would not have guessed that you started on the mill! It makes sense that longer legs would make mill running tougher, though I really am a 180 from you there so I wouldn't know;-)Delete
LOL on the flu shot. My arm usually hurts for a day or two after, but it's still better than getting the flu. Interesting thoughts on running. My only treadmill running these days is at Orange Theory, and that's all intervals. I'm not sure I could make myself run 3 miles straight on a treadmill any more.ReplyDelete
I hear such great things about OTF...the only reason I haven't tried it is that the closest studio is always booked up in the mornings.Delete
I'm glad that you went into your recovery week with no set plans. It's so important to listen to our bodies, especially after a distance race!ReplyDelete
Your week sounds a lot like mine. I was finally enjoying running again. It's amazing how much the weather can really impact my mood and my running too. Hooray for enjoying your workouts. Have a great week!ReplyDelete
I've gotten a bit better with warm weather running but it will never be my thing. It's just so nice to run when it's cool.Delete
Sounds like a great way to approach your recovery week. You reminded me that I need to get my flu shot - gotta get on that!ReplyDelete
May I suggest the day after your marathon? You really won't feel it then. Thankfully my work brings the flu shots to us, so I don't have to make time to get one.Delete
Way to listen to your body! I'm all about the flu shot, but have yet to convince my husband to get one. Argh.ReplyDelete
Great week, glad you enjoyed the recovery!
I figure that I'm going to take every option I have to avoid getting sick, nothing's worse than having to skip a workout b/c you're sickDelete
I started as a treadmill-only runner and was the same way. I had to change the speed a lot to deal with the boredom. I didn't know it then but I was giving myself a "tempo run" of sorts. And yes, you find your best, most efficient running form when you run fast. It's the body's way of finding economy.ReplyDelete
Hee hee I wish my body would find it's economy alreadyDelete
That's great that you enjoyed the work outs so much this week! Interesting insight about running on the treadmill vs running outside. It makes sense to try the intervals outside to see if that changes things.ReplyDelete
I'm very excited to try this again on Saturday, the next time that I'll run outside.Delete
I love recovery weeks and it seems you had a good one!ReplyDelete
If you want to get faster outside you have to consistently play with speed. Lots of intervals. Fartleks. Even hill training will help. Not that I'm a great example but in my 10 years running, consistent intervals is what has gotten me a tiny teeney weeney bit faster. Not on the long runs mind you... I don't run much on the treadmill at all.
Sorry I missed catching up with you last week. I had a really rough week and didn't make it to all the blogs in the link up, but appreciated you commenting on my blog.
Oh goodness Renee, I would never have known. I comment on a lot of blogs but I have no idea if I'm commenting on everyone who leaves me a comment, who had that kind of time? All I know is I love reading your blog!Delete
That's a really interesting finding re: treadmill vs outdoor running in terms of your speed! Very impressed you still got workouts done in your recovery week. I had a recovery week and didn't manage a single run! Thankfully, I got back to business yesterday with an easy run.ReplyDelete
Oh believe me I was prepared to take the time off if I needed it. I didn't put a true race effort into the half, so I think that helped with recovery.Delete
I've never had a flu shot but have heard pros and cons for both. I am excited for your 3rd half marathon!! I don't mind the treadmill too much but running that many miles multiple times a week is too much for me. :-)ReplyDelete
I can't lie, I'm excited for it too. And then I want to get some shorter races in before the end of the year. The other thing that helps with the treadmill is that it's really my only option right now - it's too dark in the morning and if I ran at night I'd have to take time away from my familyDelete