Week 11 sort of got off on a good foot and then derailed quickly, running-wise. However, I still managed to get some good distance covered AND enjoyed myself.
Wednesday I met up with Dan and his cousin Phil after work to do the 5 mile loop through Valley Forge Park. I anticipated a nice, easy evening run. My mistake was inviting the guys, because we paced a lot faster than I was hoping to do. I did manage to stay with them for 90% of the run.
Thursday is where I made the big mistake of the week. I’ve been extremely happy having a friend like Samantha to make training plans for weight lifting for me. I did pretty well this winter with a 12 week circuit plan, but I wanted to get back to the original 4 week plan. My thoughts were do that plan for a month, then go back to the 12 week one. Rotation should keep my muscles guessing and I got excited about the idea. On Tuesday I made it to the gym during lunch to do chest/triceps work, and then Thursday is when I planned to do legs/butt/core. I have been neglecting my legs a little at the gym and I know that’s the key to keeping my speed. Unfortunately, spending several weeks off from squats then returning to them even with a much lower weight was not my best idea. I got to the gym at lunch and did those, some KB swings, and a few other exercises. I felt good. Post-work, I felt a little sore but still went to run club for six miles.
The run started off great, and then mile by mile my legs got increasingly heavy and unhappy with me. I finished out the run, enjoyed a small beer with some friends, then went home. I realized I needed to do some serious recovery or I would be hobbling for-ev-er. So, I sucked it up and poured myself a cold bath for the first time. I kept the water a little below 60 and stayed in for 20 min.
The verdict? It wasn’t so bad after the first few minutes passed! I am super late to the “ice bath party” but I think this is going to become a part of my routine when I do stupid things like run 11 mi and lift in a 36 hour time frame. And also for training for the double half marathon weekend I have in July.
Sadly, the soreness was lessened but not enough for me to feel okay to do any long run this weekend. I have outdoor soccer tomorrow morning and then indoor playoffs later in the day. I need my legs fully healed. So, instead of running, I took advantage of the gorgeous day and went to Lowes for a couple items…
It’s never just a few things, is it? Lowes shopping is the Target shopping of your 30s where you plan to spend $10 and end up spending 10x that. But, a few hours later the front yard area looked nicer, I threw down some wildflower seeds in a bare spot we cleaned up near the back porch, and have some other ideas brewing for the rest of the outside. Week 11 didn’t end up quite as I planned, but I have a feeling week 12 will more than make up for it. ;)