After the quad busting race at Cranmore Mountain, last week’s workouts were all about recovering. It took a full 4 days until I could walk down stairs normally. I seriously think it was 10x worse than the soreness after my first marathon. Mountain running downhill is no joke! I spent most of the week doing easy activity and foam rolling, stretching and Epsom salt soaks as much as possible.
30 minutes easy bike
DB bench press
eccentric pull ups
banded pull ups
TRX push ups
TRX reach and pull
Med ball sit up and toss
My quads were painful to the touch so I did some easy time on the bike at the gym to (hopefully) loosen things up a bit. I also added an upper body strength workout to round things out.
Morning Flow Yoga @ Bending Bodhi
easy walk with Cooper
I warned Heather, my yoga teacher, that I was super sore before class started. I thought for sure any of the Warrior poses would be murder for my quads. Surprisingly, it felt fine. The killer pose? Child’s pose. YOWCH!!! It took me a loooong time to back down into the pose from table top position. Holy quad tightness!
5.6 mile walk/run
Despite not being able to go up and down stairs normally yet, Kyle and I still wanted to meet up to shake out the legs. We didn’t have a plan just walked till we felt like running and stopped when we needed to. The ups and downs of hills were most definitely walked. Surprisingly, running didn’t feel too bad.
And then later in the day I had to do squats with one of my patients. Damn…that was painful.
Since you only see pics of Kyle and I sweaty and smelling our armpits post run, here’s a pic of us crushing another sport…beer pong. 🙂
6 mile trail run, 685 ft elev/gain, 11:33 avg/pace
My quads were feeling MUCH better but still not 100%. I stuck to the trails and made sure to mostly walk the ups and downs. The soft dirt and vibrant greens were just what I needed.
FINALLY! My quads were a-ok! Time to get back to the grind.
20 minutes Arc Trainer
20 minutes Stepmill
rope curl with reverse lunge
TRX curtsy lunge with hop
eccentric pull ups
10 mile run, 8:46 avg pace, 414 ft elev gain
I set out on this run intending to run 7 miles. It took me a good 2 miles before I felt warmed up and good. I felt so good that I decided to do 1 minute pick ups at every mile beep from mile 3 – 7. My legs felt fully recovered with no residual soreness on the ups or down hills. Woohoo! Since I had planed on 7 miles, I didn’t have any water with me. I was dying of thirst from mile 3. I made it home at mile 8.5, chugged some water and decided that I’d go out for 1.5 miles more to get an even 10. Because, in a runner’s mind, what’s another 1.5 miles? 😉 Especially when I realized that I needed to return a library book and running to and back from the library would give me just about the right amount of mileage.
5 mile recovery run, 9:10 avg/pace, 236 ft elev gain
After day drinking Saturday afternoon at a friend’s party, it took me a bit to get the motivation to do anything Sunday morning. I finally did at 10 a.m. and felt the warmth of the day immediately. So thirsty! I guess I need to start carry water on even my shorter runs now. Or it could be that I was just a tad dehydrated from the day before.
How was your week in workouts?
Linking up with Hoho and Wendy for the weekly workout wrap up.