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I mentioned last week that my running lately….for a long time actually…has been sub-par. That dynamic duo of ‘W’ words that no runner wants to feel: weak and winded came up. As I said in that post, an alternating pattern of running weak then strong led me to suspect I wasn’t recovering adequately. I’d be lying if I said words like overtraining, peri-menopause, and crusty old hag didn’t crop up in my mind from time to time.
Miraculously, I saw a drastic improvement in performance last week. Did Marcia get her groove back??
Here are my workouts:
Monday: Yoga
Tuesday: 6 mile run, lower body weights, corework
I contemplated the possibility of overtraining and of taking a total break from running. While I did so I realized I was running well and felt STRONG!
Wednesday: 75 min spin class (speed play), upper body weights
The bulk of this class was speed intervals where I was pushing 110 rpm. I sidelined any worries I had about how this would impact the next day’s run and enjoyed it.
Thursday: 6 mile run, lower body weights, hip/corework
Fully expecting this run to be leaden and miserable after yesterday’s spin class, again I set out contemplating the prospect of a runbattical. By mile two I was amazed how strong my legs felt and how quick my turnover was. I was hauling ass with minimal effort, something I hadn’t done in way too long.
Friday: Plyometric intervals
Saturday: Rest
Sunday: 10 mile run, hip/corework, lower body weights
I aimed to really concentrate on doing my long effort slow. I started slow but every mile was progressively faster. I’d hoped for 10:00/mile average pace. Actual was 9:30. Still too fast but I felt GREAT!
What I’ve been doing differently:
- In January, I renewed my focus on strength training, especially for the lower body. I was a gym rat before I got into long distance running, however I’d let strength training, especially for legs, fall by the wayside last year as I concentrated on higher mileage.
- I noticed all of my runs the day after a spin class have been especially strong. Cycling (especially at high cadence) fosters quick leg turnover that carries over into running. Who knew? I do now.
- I refuel with a carb/protein blend immediately after working out. This is hardly breaking news but I’d gotten lax about letting too much time pass before I get around to refueling. Lately I’ve been blending protein powder with coconut water. So refreshing–you NEED to try it!
I hope I didn’t bore you with my workout analysis but if it gives you even a shred of insight or something new to think about, I’m happy. Of course I may still be an overtrained, peri-menopausal hag, but at least for now I’m running strong and loving it!
