Immediately after the NYCM marathon, I wanted to take off any time needed to truly recover but also wanted to stay consistent with running and look ahead to training for 2022 races. I have a 10K early January that I want to be close to PR shape for (my PR is 53:xx from the amazing Monument Avenue 10K in Richmond).
I did some serious recovery activities: steam room at the gym, low-impact Peloton ride, upper body/arms only weight lifting. It felt good to be active but low-key. I did two short recovery-pace runs this week as well since the weather was pretty nice. Saw my PT/acupuncturist which helped a lot as well.
I actually ran less this week but stepped up the lifting at the gym. Got back to my squats and deadlifts but made a fatal error by trying to get back to my previous 10-rep max weights. Stupid. I was sore for days! Also got my flu and Covid booster shots Wednesday. Upper body lifts back to normal as well. On Sunday, I finally got out there for a ‘longish’ run again as per my 10K training plan: made it 6.9 miles/80 minutes. I was totally DONE and it was dark at the end so I didn’t try to hit 7 miles even.
The real return to consistency. Easy shorter (30~ minute) runs Monday Wednesday Thursday, and a 20 minute treadmill tempo Tuesday (sandwiched between warm up and cool down). I had FOMO from all the Turkey Trot photos Thursday and will definitely try to be back in Brooklyn for it next year.
Totally off exercise Friday because we flew to Los Angeles! Then I had a charity 5K Saturday morning that I used as a fitness check. My Stryd Critical Power updated after which means my training paces will now be a bit quicker. Still not to where I was at March 2020.
Took off Sunday and Monday but went to Disneyland on a last-minute lark Sunday and logged a lot of steps.
We flew back Tuesday and then it was December!