Saturday, May 8, 2021

Recovery Week plus I Read it! Racing the Clock

Disclaimer: This post contains affiliate links. I received a PRC of Racing the Clock from NetGalley and the publisher in exchange for my honest review.

This week was all about recovery. Boy, did I need it after my race last Saturday. While I could not be happier with the outcome of the race, pushing myself that hard really took a toll on me. When we runners say we 'left it all on the road'--that is what I did at my race. It's such a satisfying feeling, but as you would expect, I paid for my effort! I experienced DOMS at the beginning of the week, with lingering fatigue into the end of the week.

To aid in my recovery, I dialed back the output on my activities this week. I slept a lot. I ate foods that would help with inflammation and recovery. I used my Chil Wellness CBD products, to calm my aching joints and muscles. As the week went on, I started to feel better. Proper recovery is so important! 

I don't have any other races on the calendar until September. I'm looking forward to 'just' running for a couple of months. Obviously, if something interesting opens up, I wouldn't rule it out! But for now, I'm taking it easy.


Weekly Rundown
Monday: CrossFit
Tuesday: rest
Wednesday: Trail run 5 miles
Thursday: Strength training
Friday: run 5.25 miles
Saturday: run 5 miles
Sunday: yoga

Running

On Wednesday, the sun was shining and I was so looking forward to my trail run! My legs were feeling pretty good by then, but when I started to run, my heart rate shot up into the red zone almost immediately. Ugh. Let's just say there were a lot of walk intervals, which I kept telling myself is pretty acceptable for a trail run. It was such a pretty morning and I was happy to soak up all the nature. I even spotted a sandhill crane, which I've never seen around here before!


For my Friday morning run on the bike path, I promised myself I would only go 5 miles and that I wouldn't redline this one. I probably ran a little faster than I should have, but it was a comfortable pace and I felt really good. I love my Friday morning runs--they set such a positive tone for the day!


I didn't want to do back-to-back runs, but the forecast for Sunday was ominous. Instead, I ran early on Saturday. I drove to the preserve with the limestone path and was surprised to find the parking lot completely full! So odd. I didn't want to drive somewhere else, so I parked on the street and took my chances, hoping the path wouldn't be too crowded. There was hardly anyone there, so I don't know why the parking lot was full. Anyhoo, as I expected, the first couple of miles were rough. My legs felt heavy and I struggled to get into a groove. I took a long walk break during mile 2 and when I started up again, things felt better. The last 3 miles were comfortable and overall, this was a good run. 

It looks like spring, so why is it so cold?

CrossFit/Strength

I know, I know, I shouldn't have gone to CrossFit on Monday. But I did. For the strength portion of the WOD, we worked on double unders. Sammy Jo did an amazing job breaking it down for us, but nope, no double unders for me. My brain just can't compute it. We did a 15 minute EMOM of 40 second double under work, 10 goblet squats (25#) with a 3 second pause, and 10-12 kip swings. The MetCon was a 14 minute AMRAP starting with a 400m run, followed by 4 rounds of Cindy. Cindy is prep for Murph, which is coming up on Memorial Day; 5 pullups, 10 pushups, and 15 air squats. Rinse and repeat. 

For my strength workout on Thursday, SJ started me out with banded sidesteps alternating with RDLs using a 25# KB. The KB really spiced it up. After that, I did single arm overhead press (20#) alternating with seated lat pulls. I ended with some pullup work. 


I Read It! Racing the Clock


Bernd Heinrich is the record-setting runner you've never heard of. He's also well known in the scientific arena for his work on insect physiology and biology. He's published many scientific papers and books. Prior to writing Racing the Clock, Heinrich has written one book on running, Why We Run: A Natural History, which I have not read. In Racing the Clock, Heinrich attempts to link his observations of nature with running. The book was initially an attempt to document his goal of running a 100k at age 80. The pandemic put an end to that goal and he shifted his focus to musings on running and aging. It's all very interesting. But for me, the stories about his running and races were much more compelling than his writings about nature. When he attempts to tie the two concepts together, it felt a bit awkward. Yet I am so grateful for the opportunity to learn about Heinrich, a renaissance man who quietly made his mark on the world of running. Racing the Clock is set to be released on July 6, 2021. Why We Run is available as a free download for Amazon Prime members. If you are interested in the biology of running, these would be really interesting books for you to read!


If you want to learn more about Bernd Heinrich, Bill Donohue's wonderful profile in Outside Magazine is a great read. https://www.outsideonline.com/2267886...

How was your week? How do you like to recover from a big race? Have you tried CBD for recovery? Any fun wildlife sightings lately? Is it still cold by you? Can you do double unders? To all the moms out there: HAPPY MOTHER'S DAY!

I'm linking up with Deborah and Kim for the Weekly Rundown. 






36 comments :

  1. Back when I used to run hard or race hard, I was a true believer in ice baths. I know the science is mixed, but my legs always felt great after the ice both/hot shower combo.

    Happy Mother's Day!

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    1. I think I'd rather have DOMS than do an ice bath, lol! In all seriousness, the ice would probably send my RA into a flare. Glad it helps you, tho!

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  2. All the cranes are up here! After that hard rain they love wading along with the blue herons and fishing for whatever it is they eat. Storms must churn it up. I wonder if all the cars in the lot were birders? There are a ton of those around here lately. Great work doing all the recovery things!

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    1. I saw a blue heron too--I think he lives at Deer Grove--but he flew away when i tried to get his picture!

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  3. Love your crane! Well done on a good week of looking after yourself xx I am getting back to strength work tomorrow. I had some somewhat unpleasant hospital tests on Thursday which left me feeling like I'd been kicked in the stomach but I'm OK, they found nothing amiss and I feel I can go for it again now rather than worrying about having another operation, etc.

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  4. Looks like a good recovery week! That book sounds interesting. But I have two books that I've started reading over the past few months and haven't finished. I need to get through those before starting anything else! Happy Mother's Day!

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  5. I have done a few "outdoor" ice baths/dips, but much prefer an epsom salt bath/soak. I don't like being cold :) Probably shouldn't live in Minnesota then, huh?

    Glad you're feeling better after some R&R. That was a big effort at the race!

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    1. Not a fan of cold water--I think I'd feel that way no matter where I lived!

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  6. I like how your recovery week includes some killer strength workouts! I'm pretty sure if I were recovering from a big race I would use that as an excuse to skip the strength that week.
    That book sounds interesting, but I kind of want to read the book he didn't write (where he runs the 100k at the age of 80.) I've heard of Why We Run, and that sounds interesting as well. Maybe I'll start with that one.

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  7. It's not cold here but I am cold. Still acclimating from the hot temps of Florida.

    I obviously needed to push myself harder on the race yesterday. I feel too good today. I went for a hike. That's usually my recovery.

    Sounds like an interesting book but don't have Amazon Prime and have too many books on my to read list.

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    1. I thought that maybe i went out too hard on my race. But as I reflect, I definitely gave it my all. That's kind of satisfying, even though i am exhausted!

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  8. That book sounds like an interesting take on running. I bet he would like the cicadas! (ha ha). Hope you had a great mother's day. It is always hard to dial back after a good race but good for us

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  9. Happy Mother's Day Wendy! I hope you had a great day :)

    Always so good to take the time to recover well after a race and training - you've earned it! I don't have any races on the calendar for this year and I'm not sure if I will do any in person races this year. I kind of like being on "cruise control" and running just to run.

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    1. That's exactly why I'm looking forward to my time between now and September. There's something to be said about 'just running'.

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  10. Most of this past week was COLD for this time of year. At least we had (mostly) sunshine-filled days. My favorite new recovery toy is the Theragun Mini, that worked wonders for my DOMS a few days ago!

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    1. I swear, no one has DOMS like you do! Glad the theragun helps.

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  11. Happy Mother’s Day Wendy! That crane is cool. Sounds like you recovered well. Running can be random, whether you’ve raced or not!

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  12. You had some solid strength training for a recovery week - nice job!

    Hope you had a great Mother's Day!

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  13. good that you took the time to recover Wendy. I bet you really needed it! I haven't bothered with CBD products in a long time - I did try but I didn't find any relief and they are pretty expensive. Ron once made a salve for us that was made of real THC :). it was a funny process but it didn't help me either (He also tried to make an oil to be used as drops and then tested it on himself which was hilarious, especially as someone who never even tried marijuana before). Anyway. I may go down that road again; a shop just down the street from us opened with a variety of products.

    hope you had a lovely mother's day!

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    1. I use the CBD salve on my joints--I don't find it helps me much for muscle pain and aches, tho. I have been using on my wrist and it does seem to help as well.

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  14. 15+ miles on a "take it easy" week?!? you rock, Wendy! so happy you had a great running-around-the-lake race :]

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  15. Great picture of the crane! That's a fun find. I just need to keep moving for the week after the race. My body just seems to freeze up if I don't stay in motion these days.

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    1. Exactly! But those recovery miles are slow for me. Motion is lotion, right?

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  16. Wasn't it crazy on Sunday? I couldn't take it anymore due to the wind and how cold it was. But then it cleared and it was nice in the afternoon. After a hard run I use my massage gun. It feels wonderful!

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    1. I'm just over this weather. Looking forward to the warm up this weekend!

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  17. I haven’t tried CBD for recovery but my husband has some he used for his knee before surgery. I probably should give is a try.
    I’ll be adding those books to my list. My list is so long! Idk how you read so many books!

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    1. I have 4 books in my e-reader that have to be finished in the next 3 weeks! Ayyy

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  18. That crane shot is gorgeous.
    Glad your Friday run felt better, heart rate wise.
    Will look into those books. I'm a prime member and who can resist free?

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    1. Truth! BTW, there's a really good Netgalley prerelease that I'm reading right now. Songs in Ursa Major--can't put it down!

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