AM: 30 Minutes Strength & Stability Training
PM: 65 Minutes Elliptical, 20 Minutes Strength Training
AM: 30 Minutes Strength & Stability Training, 1 Mile TM Test Run (8:16 pace)
PM: 60 Minutes HIIT on Elliptical
PM: 10 Mile TM Progression Run(7:44 pace)
AM: 30 Minutes Core & Stability Training
AM: 20.65 Mile Long run (7:50 pace)
PM: 95 Minute Bike Trainer (27.3 Miles)
Total Running Miles: 31.7 Miles
Total Biking Miles: 27.3 Miles
Total Strength/Cross Training Time: 235 Minutes
While, yes I was not happy to be logging elliptical miles instead of running earlier in the week I knew that it was the smart play. Being driven 100% by numbers is how you end up with more problems than if you take the time when you need it. I used to be extremely concerned with mileage and somewhere along the way I realized that there are other factors that are much more important. To be honest though, I am happy that I had a solid week of training and cross training despite setbacks. I took the time to work on things that I know I could be stronger at. I've really learned to start trusting myself and my instincts, heck they have gotten me this far...
I was pumped to get my first 20 miler of the year under my belt. I have really learned to love long runs, and know that their benefits are huge. I really liked the route that I planned, and think I will be doing that one again as it has some terrain I need to work on.
A few things I did this week for Rehab/Prehab
1. Didn't run for 3 days (M-W)[I don't really count my 1 mile test run], & not running back to back days.
2. Iced multiple times a day(layer compression sleeves, stick ice pack in between--> perfection)
3. Bought new, tighter compression sleeves--->These ones
4. Did a bajillion calf raises (throughout the day a few here and there): Do 20-30 while brushing your teeth or waiting for microwave to heat up lunch, etc.etc.
5. Ibuprofen, lots.
6. Foam rolled, massaged, and seriously beat the heck out of my muscles.
7. Devoted extra time for stretching each day. Have a TV show you like to watch? Plop your tush on the ground and stretch while you watch instead of sitting on the couch or in bed. I also don't get into bed each night without first doing a few minutes of stretching, those extra few minutes add up.
8. Made Strength & Stability training a priority, I made sure to get those exercises in and I know that I have seen improvement by doing so.
9. Paying attention to what goes into my body. Recovery is significantly impacted by what your fuel & refuel yourself with. I track using My Fitness Pal (which syncs with my fitbit, awesome!) and it really helps to see what things I eat and how they affect me. I've been doing much better with my nutrition lately (with the exception of the gigantic piece of cheesecake I
10. Sought out help. I read MANY articles online as well as my own personal training books for things to do, but also consulted with a few people who are qualified to give me advice. I spoke with my PT as well as a few other PT's at the gym and learned a few new stretches and exercises to help.
~~I know what you are thinking, these are normal things that we need to do. I agree, but I also know that so many of us say we want to do them more and don't. I'm trying to create a routine out of a lot of these and make it a habit.
|Morning Strength & Stability session|
I do want to say thank you for the kind words I have received regarding not getting the sponsorship I applied for. A lot of people took the time to reach out to me personally, and that means more to me than I can say. I know that while I am a good runner, there are many amazing athletes out there many with better times and more experience than myself. I am obviously disappointed but also know that when the time is right, it WILL happen.
I have been asked 2 questions a LOT since I found out...
1. Are you going to apply for another company? No, I don't want to be sponsored for sake of sponsorship. I am brand loyal and will remain that way. I won't be one of those athletes who is sponsored by a company but constantly promotes its competitors.
2. Do you regret going to California last minute to run CIM to get the sub 3:15 time you needed (even though I found out after the time I needed was changed to 3:05)? No, I don't regret it whatsoever. In fact, I am grateful that I didn't know the standard was going to be changed because I probably wouldn't have tried at the time if I had known. I had the trip of a lifetime with one of my best friends, and ran a 4 minute PR- that is more than enough for me. I worked incredibly hard for that and no one can take that away from me :)
Do you do Prehab exercises?
Thoughts on sponsored athletes who continue to promote competitors?