Despite still having some foot pain (which is mysteriously gone when I’m running), I planned to take on the week carefully and not run if it hurt (which it never did whilst running, except for twinges). This is my last week before another recovery week and the workouts were hard! But, for the most part, also short, which makes them mentally manageable.
Monday: Rest day, ugh. I knew I needed a rest day because of how hard Saturday’s 18 miles was at the end and even Sunday’s shakeout miles, and recovery is key for the CFE ultra plan, but I still can’t help but feel lazy and blob-ish all day on rest day.
Tuesday:6 miles, 5×1:30 intervals at a 6:30 pace, 2×1:30 at a 7:00 pace, 1:15 recovery. This was my first run in my kinvaras and I have no foot pain. My legs still felt heavy, but I think recovering from last week’s runs is going to be a process. CrossFit after a long day teaching (8+hours on my feet): 7 mn: 1xpush-up, 15x35pound kettle-bell swing. Strength: 35 pound dead-lifts. I am not sure if I’m exhausted from the 4:30 am wake-up, 6:20 intervals, or being on my feet all day, or CrossFit. Probably the first and third.
Wednesday: 6.5 miles total, 5×4:00 intervals, 7:30, 7:20, 7:10, 7:15, 7:15 pace. 2:00 recovery (9:00 pace). This really felt good in my new Kinvaras. I am optimistically hopeful about these shoes. Now I just need some trail shoes to work out for me. CrossFit afterwork: 20 mn AMRAP: 5 pull-ups (modified for TRX), 10 sit-ups, 15 air squats. Strength: Row & shoulders.
Thursday: 8.5 miles, 3×2 mile repeats, pace: 8:00, 7:40, 7:50. 5 mn recovery pace in between repeats. CrossFit after work: 10-9-8…-1; 1-arm thrusters, burpees. Strength: Lunges & obliques. Hard workout day and I feel pretty good. We’ll see how tomorrow feels…
Friday: Active recovery day, did 55 easy spinning bike minutes and 15 rowing minutes. As a general rule, I’m rarely sore from my CrossFit workouts anymore, which makes me think I need to ramp things up.
Saturday: 20 hot, sweaty miles, 85+ degrees, 41% humidity (higher at points). This was hard, but the first 14 miles flew by (thanks to my friend who accompanied me on his bike). Did basically nothing except pool (aside from some much-needed grocery shopping) for the rest of the day.
Sunday: 6.5 miles, easy (HR under 125) Average pace: 9:10 (although I was at 8:00 for the last mile, because it just felt really easy). CrossFit in the afternoon: 20mn AMRAP: 5 dips, 10 TRX rows, 15 air squats.
Total: 47.5 miles, 4 CrossFit workouts = goal achieved
My foot still feels weird, but not painful (most of the time), and almost never when I run. I don’t have to change my gait at all – I really have no idea what is going on. I finally got into a GP who is also an orthopedic specialist so hopefully I will get some answers Monday. I’m hoping it is not a stress fracture, but have had a week to panic, stress, and agonize about it, and so I have kind of accepted what that means if it is. Now I just have to wait and see, which is something I am terrible at. On the bright side, if it is a stress fracture, that means CrossFit and I are ON! I’m planning to take that time to bulk up like whoa and get in some serious lap time in the pool. It won’t be running, but I have to look at the positive side of what will really really suck.