Back into running this week! It felt so good, but by the end of the week, I was exhausted.
Monday: 3 miles, 26 minutes; 3 miles walked. CrossFit after work: Warm-up: :30 air squats, :30 plank, repeat 3 times. Workout: 25 dips, 50 rows (TRX), 75 lunges, 100 sit-ups.
Tuesday: 6 miles, easy. Average 9:30 pace (on the mill, so slower). CrossFit after work: 20 mn: 5 deadlifts (35 pounds), 12 kettle-bell swings (15 pounds), 8 push presses (2o pounds).
Wednesday: 6.5 miles, 8:04 pace. Rained at the end of this run and it felt so good! I finally feel like I’m getting back to myself. CrossFit rest day.
Thursday: 5.5 miles total, 7x:75 at 6:20 pace, :75 recovery. These were a little slower than I would have liked, but considering they are my first high-intensity work in over two weeks, I’m pretty happy with them. My legs feel heavy though, probably from the four straight days of CrossFit I did before my rest day yesterday. DOMS for days.
Friday: Non-running, active recovery day. 45 mn on the spin bike doing 3:00 max, 2:00 recovery for 6 repeats (my second CrossFit Endurance workout). Cool-down: 10 mn rowing. I’m pretty exhausted today. But watching CrossFit Regionals motivated me to get my CF in for the day. 10 mn: 10×1 armed kettle-bell swings (15 pounds), 10 pull-ups (modified), 10 dips). Strength: 35 pound dips, kettle-bell swings, obliques).
Saturday: 17 miles, 9:04 average pace. Despite only making it 17 of the 18 miles planned, I am very happy with this run. It was my first long run since the great head injury, and I made the poor choice to do an epic CrossFit workout Friday afternoon. All of those things considered, this was a great run and a great time. Had to end early because I ran out of water, didn’t fuel enough, and frankly, was completely beat. To make myself feel better later and to shake out the legs, I went for an easy walk in the afternoon which felt really hard during, but made my legs feel almost immediately better after.
Sunday: 8 miles, 7 at goal pace: 8:04. 1 mile cooldown. These were wicked hard and it was already 80 degrees again by 8 am. I’m going to need to start running earlier in the day. Waah. But who am I kidding? I CAN RUN AGAIN. I best shut up before karma gets me again.
Totals: 46 miles, 3 key CrossFit workouts.
Reflection: I only got in 2 of the 3 CrossFit Endurance workouts in, in part because I was working back up to running at the beginning of the week when I would have normally done those runs T-Th, or M-W. I was stubborn and did my third CrossFit workout Friday, when I should have taken it off because of my long run on Saturday. No workout is so important that it’s worth risking an injury that keeps me from running. I need to be smarter and patient with myself when recovering from setbacks. Otherwise, however, I am very happy with what I was able to do this week.