Weekly Workouts #2: July 20th-July 26th, 2015

Good afternoon and happy Sunday friends! I hope all of you had lovely weeks filled with fun, time in the sunshine, and some exercise.  I know I did!  Exercise-wise this week was a bit of roller coaster. It started out rough with a crappy four mile run, then a good run, then an okay run, then a wonderful bike ride, and finally best run I’ve had post injury. I think I am being too hard on myself with my runs. I was injured for 5 months, have only been allowed to run/walk or run for a month, and I just finished Physical Therapy a week ago, so of course I am going to be slow and feel out of shape. Sometimes, during a run, I forgot those things and wonder why 7:50 min/mile feels so hard, why my form feels off, and why four miles feels so far. I need to remember that patience and going slow (in terms of pace, miles per week, and number of runs per week) is important to prevent an injury relapse or a different injury.

Getting back into shape is going to take time and preventing an IT band injury relapse is going to  take dedication to my post- physical therapy strength exercises and to a slow return to running. I am up for this challenge! I need to remember that I am LUCKY to be running now. In March I would have given ANYTHING to be where I am today. I may not get back into shape, run my usual pace, find my running rhythm, or be able to race for a while. But I know I will eventually. I always do. Running is not always about the destination, sometimes it’s about the journey. I need to embrace my own  journey of getting back into shape and to be proud of how far I’ve come. 🙂 I will be back to my old, running self in no time if I am patient and grateful.

Weekly Workouts #2: July 20th-July 26th, 2015

Monday July 20th: Rest day.

Tuesday July 21st: Warm up: clams, band walks (side steps and forward), and 5 minutes walking. 4 mile run at 8:04 min/ mile. It was a hot day and my legs felt heavy and I felt lethargic. Not a good run. 🙁 Cool down: walking, stretches with the stretch out strap, foam rolling, and 3X30 sec planks (front, right side, and left side).

Wednesday July 22nd: Warm up: same as Tuesday. 3 mile run at 8:14 min/mile. Felt pretty good on this evening run after work, even though it was slow. :/ Cool down: walking, stretches, foam rolling, and 2X 1 min front planks.

Thursday July 23rd: Rest day.

Friday July 24th: Warm up: The usual PT exercises plus walking. 3 mile run at 7:56 min/mile. Even though it was very hot and humid on this run I felt pretty good! Cool down: Walking, stretches, and foam rolling.

Saturday July 25th: 16 mile bike ride. I paced my boyfriend on the bike and carried water for him on his long run.  This was hands down my favorite workout of the week! It was a beautiful day and got to see some parts of the Lakeshore Trail I had not seen before. I of snapped a few pictures of my lovely views (see below). I am inspired by my boyfriend’s dedication as he trains for the Chicago Marathon this fall. He is also fast, but probably doesn’t want me to brag here. 😉 I am one proud girlfriend and am glad we both love to run and stay active together! 🙂

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Sunday July 26th (today): Warm up: the usual. 3 mile run at 7:37 min/mile. I am finally running a bit faster and feeling closer to my old self. 🙂 This was a good run and it felt effortless! Cool down: walking, stretches, foam rolling, and planks (3×1 min. front planks and 3x 30 sec. right and left side planks)

Totals: 13 miles running + 16 miles biking

I hope all of you have a wonderful Sunday! I am looking forward to some time to relax and read before the work week starts again tomorrow.

What books are you currently reading this summer and recommend? I just finished Big Little Lies by Liane Moriarty and I highly recommend it! I loved it because it was unpredictable! Today, I  just started Sharp Objects by Gillian Flynn and hope it’s as interesting as Dark Places. I can tell it will be a quick read though, so I’d love some recommendations!

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22 thoughts on “Weekly Workouts #2: July 20th-July 26th, 2015

  1. I feel you on the return to running, I’ve done it so many times. I honestly think that right now, smack in the middle of the longest injury-free stretch I’ve had in four years (knock on wood) I am the least worked up about pacing of runs. I think it comes partially from worrying so much about it on my comebacks, but I don’t bat an eyelash if i feel like I need to run 8+ minute pace. That used to drive me NUTS. You might consider running without a watch to let it come back without the pressure of expectations that you have based on previous success.

    • YAY! I am so happy you have managed to injury free for a long time. 🙂 You definitely need to keep doing what you are doing because it’s working! 🙂 And running without a watch is something I should try more often…My wrist just feels so naked… haha. I can easily run without music, but a watch is harder to give up. Maybe I’ll try one of my runs this week sans watch! 🙂

  2. 5 months off had to have been so hard! I’ve had minor IT band issues, but nothing major (knock on wood)! I’m a teacher, so during the summer all I read are “guilty pleasure” books. Right now I’m, shamefully, reading Holly Madison’s book “Down the Rabbit Hole”. No judgment please 🙂

    • Oh no! If you are feeling IT band pain it wouldn’t be a bad idea to aid in some glute strength to your workout routine-band walks, clamshells, bridges, etc. It’s not worth the injury, trust me! And no judgement here! Those types of books are the best. Maybe I’ll check it out.

  3. Not sure if this makes you feel any better, but you run at a muuuuuch faster pace than I do, and I’m not recovering from an injury! Also, definitely check out The Glass Castle, it’s one of my favorite books!

  4. I read Sharp Objects. It is….pretty disturbing. Like way more so than Gone Girl, IMO. I haven’t read Dark Places so I can’t really compare it to that. I’ve heard Sharp Objects isn’t as good as her other books but if you liked her other books you’d probably like that one too.

    I’m going on vacation next week and I’m taking Judy Blume’s “In the Unlikely Event”. It was recommended by the library as a good summer read and is just what I’m looking for for a summer vacay novel: light, but not chick-lit fluffy; easily digestible but still good work. Although I guess I’ll find out for myself once I actually read it 🙂 I’ve also had All The Light We Cannot See, Shadow of the Wind, and Girl On The Train recommended to me and I’m eager to try them out soon!

    Nice week of training! You are a black bean queen AND a speed queen, clearly! Those paces make me drool! Are you training for anything right now?

    • I just read Judy Blume’s “Summer Sisters” a few weeks ago and enjoyed it despite it being a “summer read”! I’d love to hear if you end up liking “In an Unlikely Event”. I read Girl On the Train a few weeks ago too and enjoyed it, but thought it was predictable. Thanks for all your recommendations!
      And thanks for the compliments about my training! ☺️ I actually just finished Physical Therapy after five months of injury so I’m just getting back into running again. I’m not training for anything at the moment, I’m just trying to get back into shape!

  5. I think you are doing great considering the time off and the injury! I have a friend with IT Band issues and she still can’t get back to where she was. Compared to my slow return to running you are a superstar (and inspiring)!

      • If only it was an injury, although it started out that way several years ago. I was training for my first marathon and got a level 3 ankle sprain that lead to 12 weeks of PT. From there job changes and more derailed my running over and over. Now I’m trying to get back to the only sport I ever truly loved once again just a little heavier and hopefully a little smarter 🙂

  6. I’m excited to have found your blog! I feel your pain. I was out for the better part of five months too with a hip/quad/iliopsoas injury. I started having trouble right after the first of the year and went OUT after a half-marathon in February. I only in July started running somewhat consistently again. You’re still super speedy having been out that long! I’ll never be that fast even at my healthiest. lol I feel the way about 9:50s that you do about 7:50s! But I so don’t even care right now. I’m just happy to have feet on the pavement again!

    • Thank you! I’m glad too! 🙂 And ouch, that sounds awful. 🙁 My first half marathon last summer was a similar experience. At the end of the race I was in so much pain. It was the start of this horrible IT band injury, but then I kind of healed up after 2 months of rest and strength work. I was able to run a bit, but then I reinjured it again, along with my back, in February. I was in pain and so injured I went to a Physical Therapist to work on my weak hips and glutes. Now, I am finally back to running consistently this July! I am up to 4 days per week, but low mileage. I am also done with PT as of a week and a half ago! You’re right, we should both just be happy to be out there running again and not worry about our pace! 🙂

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