Sunday Sweats 19
Monday: yoga for shoulders (12 min)
My posture has been pretty awful this last exhausting week so a quick fix was in order to start this week on a positive note. No run today because I'm starting to taper-ish for Superhero Half (on 5/17) by cutting to three runs this week.
Tuesday: studio yoga class (75 min)
For the first time, I contemplated not going to class. Bad day at work, another sleepless night, a general feeling of blah-ness. But I went, and I'm glad I did, though it wasn't as powerful a class as usual for me. Meh. Just not my day.
Wednesday: IT band yoga (16 min) + 4.33 mile run (9:45 pace)
It's a run day, and these legs need love. Like always. Plus I just really like this video.
My first two miles were definitely not my best, but I compensated by extending this run a tad. For a good half hour I was making excuses: first, why I didn't need to run today; then, how I didn't need to run 4 miles.... I was just preoccupied and being lazy. My calves are tender—overuse, I think—and need some rolling and compression but I'm pleased I got every step of these miles in today, even if I had to force it a bit.
Thursday: hip opening yoga (13 min) + 3.11 mile run (8:33 pace)
My right hip felt a little bit torqued up by the end of yesterday's run, so I wanted to address that before today's. This video goes into cow face pose, which I somehow always forget feels amazing and I should be doing it every day.
I decided a few weeks ago I would devote my short runs to speed in final preparations for the next race (10 days away!). Today I set out and kinda thought, hm, wouldn't it be cool if I got all my miles under 9:00 today? And then I ran mile 1 in 8:26. And that was fun. And then I slowed a bit in mile 2 (as I always do), but still finished it under 9:00. In mile 3, I realized I might pull it off. And then I realized I might come close to my 5k PR, set last June (26:37). It took everything—everything—I had, but I shaved 5 seconds off that time for a new unofficial 5k PR.
I'm especially proud of this because I'm a different animal on race day. With the crowd to keep me competitive and race day adrenaline, I'm always stronger when there's a finish line ahead of me. So to pull this off after such a challenging winter and without the race day benefits, I have to be honest, it feels really damn good.
Friday: lower body yoga (12 min)
My legs need to be on their best behavior tomorrow for my last long run, and my calves are a bit tight still so I pampered them this morning.
Saturday: 3.38 mile run (9:26 pace) + full body yoga (33 minutes)
So, funny thing about this run. It was supposed to be 10-12 miles. But it wasn't because it was instead a learning experience.
(1) While not everyone does, I do need to take a cutback week every ~4 weeks. I've been going up and up and up and my legs got tired. I didn't listen well enough and my body told me where it was today.
(2) I can blow a planned run and still feel confident for an upcoming race, especially when the planned run probably maybe shouldn't have been planned. It was too much after this week.
(3) A speed run to hit a pace I have barely run in ages actually does take a lot out of me and require some rest or recovery.
(4) I need, need to wear calf compression during next weekend's half marathon.
(5) When someone kicks a stone right into your bare shin as you start your run, it kinda hurts.
I needed some good stretching after that run. The latest from Erin Motz is this 30-minute class on Do You Yoga's channel, and it was just a nice full-body treat. I made a few slight modifications though: I popped into tripod headstand during the first wide-legged forward fold (~10 minutes in) and paused the video to add a running man arm balance to each side after the pigeon sequence. I finished in reclined bound angle, which just feels better than corpse pose for final meditation for me sometimes. If you want a longer but not too intense flow, try this video for sure!
Happy Mother's Day to all the moms—moms of all kinds—out there!
Running: 3 // 10.82 miles
Yoga: 6 // 161 minutes
+ Saturday hurt a little bit, but I'm glad I didn't get so caught up in my head that I let it ruin all the work I've already put in.
+ I wanted a bit more out of my yoga class Tuesday, but everything can't always be awesome I guess.
+ I worked my ass off and brought in a brand, shiny new unofficial 5k PR and it was totally not expected. Or prepared for. Yeah, I'm flying pretty high on that one.
+ Not related to an actual workout, but to my yoga practice in a sense: As I mentioned Friday I was selected as a Bad Yogi Ambassador and I couldn't be more thrilled to rep this awesome brand and its amazing founder!
+ It's time to taper, which means it's almost race day, which means yay! And it also means that it's almost time to take it easy for a bit, because this will be my last race before marathon training starts. Oh em gee.