Prague Marathon Training, Week 11

Y’all, after last week, I’ll be the first to say I needed a little physical and mental break. After running my highest mileage week in probably 2 years and feeling that familiar twinge of back pain, I was happy when my coach said this week would be a cut back week.

Monday, 3/20/17, barre3 video: I’ve been doing my best to up my core work, so a barre3 video was on tap for my workout. I could definitely tell I haven’t been doing it as frequently, so it’s time to get back to the grind. My back was talking to me during the workout, so that meant that it was time to head to the chiropractor and get this nonsense sorted out.

Casual side plank action (Leggings by DanaLouFIT)

Tuesday, 3/21/17, 7 miles: First thing’s first: I headed to the chiropractor. I felt better when I left, but not back to normal quite yet. I opted to head to the Swamp Rabbit Trail for my run. The Swamp Rabbit is a 19-mile long multi-use path that runs through the center of downtown Greenville, but I almost never run on it because I usually run from my house. Since my lower left leg has been tight, I thought it might benefit from a break in the relentless hills I normally run on, so I headed to the trail after work. The run ended up being great – 9:20 pace that felt extremely easy and relaxed! My leg definitely bothered me less, too, and while my back was “there,” it was better.

Downtown Greenville selfie! (Hat by Headsweats)

Wednesday, 3/22/17, barre3 class and kickball: I had to head to Columbia for meetings again all day, so this Wednesday saw another early morning barre3 class! Getting that core work in!! For kickball, my only goal was not to injure myself, and thankfully, I accomplished that mission. We won a very tense and stressful game against a team full of terrible assholes (there’s really no other way to describe them), so it was a very satisfying victory – and I had another hit and an RBI!

Thursday, 3/23/17, 10 miles: I’m going to be 100% honest – I was not looking forward to this 10 miles at all. I had been sick all day from accidentally eating a single bite of a flour tortilla (they told me it was corn – it was not) at dinner the night before, so I didn’t know if I would be able to go at all. I took about a thousand immodium (ok, three) and decided I’d run the first few miles close to home, just in case. The meds kicked in and I ended up running better than I thought I would! Overall pace was 9:35 and my leg was tolerable and my back was ok. This was a big mental hurdle for me, for sure! Coach Bobbi, if you are reading this, please do not make next week’s mid week long run more than 10 miles. 10 is really more than enough. Thank you in advance.

That feeling when you run 10 miles after thinking you wouldn’t even make it around the neighborhood (Hat by Headsweats)

Friday, 3/24/17, OFF: Some heavy duty recovery was necessary on Friday. My back had felt better, but not quite right on Thursday, so my first stop was the chiropractor. I also made an appointment for a deep tissue massage so that I could get some work done on my lower left leg, in hope of breaking up some of the knots and tension. I definitely felt better after the massage! This week, my love/hate relationship with rest days was all love.

Saturday, 3/25/17, Spartanburg Half Marathon: If you follow me on Instagram, then you already know how epic Saturday’s half marathon was. Short version: I broke 2 hours for the first time since my back surgery and set a post-surgery PR by three whole minutes. Long version: WAY more interesting than it sounds. Race report will be posted on Wednesday!

Ohhhh man, this one was epic!

Sunday, 3/26/17, taught barre3 class: It worked out perfectly that I was able to teach barre on Sunday morning. The stretching and low-impact strength training were exactly what I needed to recover from Saturday’s hard effort! Even more exciting: my leg and back are still feeling good! Hopefully, we’re headed for a great week.

LEAVE A COMMENT: How do you recover from a hard effort? What strategies do you use to fend off injury?

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