Tuesday, June 6, 2017

Recovery Week 2: Started Running Again

The focus of my week last week was to continue recovery and start running again.

My legs felt decent and I just ran.  I didn't look at my watch and just tried to log 30 minutes of running each time, with the exception of the day I had to run after work/before bus drop.

Monday, May 29
Memorial day!  Traditionally we are at my in-laws lake house for Memorial Day weekend and this was no exception.  It was the perfect place to kick start running after a week off.  The morning was cool and sunny and I logged 4 miles and some change along the lake.

4.12 miles, 32:42 (7:56 avg pace)

Tuesday, May 30
Surprisingly, I was able to get up early to run before work without too much issue.

4.35 miles, 34:39 (7:58 avg pace)

Wednesday, May 31
Rest Day

Thursday, June 1
Set my alarm to get up early (5:00 AM) to log some miles before work but completely overslept so logged some afternoon miles before my daughter got off the school bus.  IT WAS HOT.

3 miles, 22:36 (7:32 avg pace)

Friday, June 2
Sense alarm work me up at 4:46 AM.  ARGH.  I did get out of bed and get 4 miles in.  My legs were tired.  Needed a lot of coffee to make it through the day.

4.0 miles, 32:42 (8:10 avg pace)

Saturday, June 3
My goal was to get 5 miles in.  It was thunder storming all morning so I headed out mid-afternoon in the bright hot sun, in very humid conditions.

5.0 miles, 38:11 (7:37 avg pace)

Sunday, June 4
Earlier in the week a colleague and I were discussing training plans for our fall races.  It occurred to me that I hadn't figured out when I would need to start training for my fall half marathon.  I want to use the Hanson's half marathon plan for this race, which is 18 weeks, so for me, that means training starts JUNE 11.  SO SOON!  I also have a 10K in less than 3 weeks.  It was a big wake up call for me since I had always pushed those races out of my head since they were "so far away".

Because I was going to start training so much sooner than I had thought, I re-read the post-marathon recovery chapter in the Hansons book again on Saturday night.  They advocate for two full weeks off, followed by 2 weeks of easy running.  I took one week off so I decided that rather than push to get another run in this week, I would take Sunday off from running.

We were headed to the lake for the day and I took my son kayaking which was fun and we both enjoyed being on the water.  It was a really hot day and being outside in the son made me extra hot so I decided it was a good idea to go waterskiing as well.

Even though I didn't get any running in, my body is definitely SORE after the combination of both of those activities!

Total Weekly Miles:  20.47 miles

Sleep Data
For reasons unknown to me, my Sense sleep system is working fine again.  I have a whole week of sleep data!  Maybe it also needed a week off.

My sleep was not great last week.  I was staying up too late and attempting to get up early.  I definitely need to get back into my 9 PM bedtime routine.  My goal is to hit 8 hours as that seems to be the threshold where I don't feel so tired.

Average sleep score: 79 (out of 100)
Average sleep duration: 7.3 hours (7.2 hours weekday, 7.5 hours weekend)

Sleep quality: 4% light, 47% medium, 49% deep

1 comment:

  1. I'm still so envious of all your deep sleep. That's what really helps with recovery. Glad you are getting back into it and be cautious!

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