It’s 4 weeks out from the marathon. I had a so-so week last week. It happens with running, I move on. After some 9:30 bedtimes, a painful but good-for-you massage, and really focusing on my nutrition this week I’m feeling back to normal.
This week’s snapshot:
Total miles: 57
Sunday: 4 miles + strides
Monday: 11 miles
Tuesday: 2 miles (to and from the gym) + crossfit + planks
Wednesday: 8 miles with 5 x 600 @ 5k pace: goal 2:20 (6:10 pace), actuals 2:20, 2:17, 2:17, 2:17, 2:13
Thursday: 2 miles (to and from the gym) + crossfit
Friday: 2 miles (2 and from the gym) + crossfit + 11 miles
Saturday: 17 miles with SCRR
Overall: A decent week where I felt good and ended up coming in a little higher on mileage than originally planned.
High: Hit my paces on the track that I couldn’t hit last week. The intervals were shorter so the workout was easier, but still a good confidence boost.
Low: Heard my alarm go off Monday morning and for the first time in weeks felt like I really wanted to and needed to go back to bed. Pushed my run off until after work.
This week’s Long Run recovery eats:
I ran my long run early Saturday morning with Steel City and then packed up and headed out to Ohio for the long weekend. I needed something quick to eat on the way so I threw together this chocolate cherry protein smoothie:
It turned out pretty yummy. No recipe, I just threw a bunch of frozen cherries, about a cup of almond milk, a scoop of chocolate protein powder, and a spoonful of cocoa powder in the blender. Cherries are supposed to naturally help alleviate muscle soreness and the protein filled me up. I also snacked on a Lara bar in the car.
Dinner was at Crave in Akron to celebrate 4 years with Erik:
+ BEER. 🙂
Any ideas on how to get back on track after a so-so week?