Ahh Recovery Week

So it's recovery week for me. I have tried a few regimens but for my body at my age I find 2 weeks of hard training followed by 1 week of light training keeps me moving on without over training.

This whole idea of train hard or go home is all well and good but our bodies need time to adapt. Interestingly the "recovery week" on my program is aptly names "adaptation" Essentially its the time I need to spend not killing myself but being gentle on my body so it can adapt to the stress I have put it under for the previous 2 weeks. You see we can't keep up a high pace forever, sometimes we must all rest.

The EASY needs to be EASY so HARD can be done HARD.

This applies to efforts (or intervals) go hard or go home, but then rest and make sure the rest is as long as it should be. Lots of people struggle with this as going easy on yourself can be harder than running hard and wearing yourself out. Overtraining is a real risk and you can lose momentum and motivation if you aren't careful. Essentially improvement comes best from 2 steps forward and 1 step back... take a deep breath and go again.

I found this great quote

So this also includes having a light week every 3rd week for me. Actually usually by the second part of the second week I need a bit of a rest to get my heavy weekend in. Hence training this week has been
Monday - Swim only - a bit shorter than normal and not too hard.
Tuesday - 20 minutes Power threshold test - not as good as before but I realized I my wheel was rubbing so hopefully this will improve quickly.
Wednesday - 35 minute run with my dog and another 90 minute stretching session
Thursday - Sleep in and donated plasma (doesn't knock me around as much as giving blood)
Friday - 25 minute slow run

Tomorrow I am going to go out for a ride and might compete in the hill climb with the cycle club. I will also try and get a 5km run in as well on the weekend...

Ready to smash my training again next week......

13 weeks to go and it's going OK

This week I had some ups and down in training.

Monday was a public holiday so no swim session and I was feeling lazy so rather than run in the morning when it was beautiful I waited until the afternoon when the storm clouds had gathered... I go drenched but managed the 45 minute run as planned.

Tuesday is indoor trainer day.... This time I did the whole 83minute interval session... tough but I got it done.

Wednesday is run morning and again managed the 50 minute run. Sasha my dog, loves a run but she is getting a little old. The first 4km she was great, started lagging a little in the next 3km and by the last few km I was dragging her home. She collapsed on the floor when I got home but at least she wakes for food.

Wednesday night was stretching class again. Feels good to get these in each week.

 

Thursday I was dog tired (a little like my dog) and decided I needed to stay in bed .... so I did... not good for training but sometimes I just need to do this. Then that evening by the time I finished work I felt a bit snuffley like I was coming down with something. I know that it is important to rest early if you want your immune system to work well... so no swimming for me this week and home I went for chicken soup and oranges. Combined with some extra water and a herb called andrographis (cold combat is the brand I get) and early to bed...

 

Friday I felt OK so went for my recovery run.... Sunrises are spectacular in Winter when it isn't too cloudy and although I missed the sunrise on Friday I did get it on Saturday when I sent for my my longer run - 45minutes at a good pace.

It really is very grounding to witness such a spectacular sight....

Sunday morning was a early ride then meet with the group for the sunday morning ride. Got a gentle 70km ride in (160 minutes) and followed it up with a 1km run to the coffee shop. Great way to manage my day.

So to date in my program I have trained for just over 20 hours with this week being a little short due to my day off.

My diet on the other hand.... that's another story... I need to limit food in the house I think... when I am not training I get so hungry although realistically it's probably thirsty so this week its going to be drink more water week for me.

 

Is stretching really a luxury item or a necessity.

I have been layed up today... just couldn't get out of bed and by the end of the day I can feel a cold coming on... so it's chicken soup for me tonight and early to bed with a little andrographis (little known immune boosting herb) some extra water to keep hydrated and a honey lemon perhaps with a little ginger as a kicker.

The email from the 12wbt team today spoke about stretching which has been quite topical for me lately. So I ask the question is it a luxury or a necessity.

The necessity of stretching

 

I love a good stretch and have made it part of my routine and injury management / prevention for many years. Every program I have done for both ironman and half ironman distances I have included a stretching class in most weeks. Normally I go to body balance at the local gym. This is an hour of Tai chi, yoga and Pilates mixed together. It has the extra benefit of a great core/back session in the middle and my favourite part is the  relaxation at the end. Quite a few of the class don't stay for the relaxation but focusing your mind for 5 minutes especially before you go to work for the day.

 

This time a new class has started locally by a friend and physiotherapist. 90 minutes of stretching.... very long relaxing stretching. Stretching our hamstrings, back muscles and gluteus maximus.What a great class. I know for many people 90 minutes of stretching would seem excessive but Sharon has us stretching slowly, very slowly and holding the perfect stretch in the best position to get the most out of it. Great value.

 

I always count the time I spend in a class as part of my weekly training regimen. It may seem soft to include 90 minutes of stretching in my weekly training regimen but I value the benefit from these sessions often more than some of the other recovery session in my week. Its all about the balance.

 

So off I head to my happy baby pose 



The oxymoron of slowly getting quicker.

Yesterday was the local half marathon and 10km fun run. I competed last year and ran the best 10km time I have run for more than 10 years.

Yesterday I ran just a little faster again.


I managed to hold 5min km pace for the entire 10km (splits were very even 4:58 to 5:01 average for each 2km segment)

My time was 49:54 a new PB for the course..... it's looking good although mu muscles were a little sore this morning

Here is the link to my run

Hence the oxymoron....... Slowly getting Faster....

I had fun going through some of my rules of running.....

1. Always walk at drink stations
2. You are still in a drink station if you are still holding a cup.
3. Anything that would be illegal as a race walk must be a run!