Running Bunny Weekly Run-Down: Overtraining or Overreaching?
Breakfast was a quick one - a Fage 0% and Bare Naked plain granola. Maybe it was too much protein but I finished only half of this - so filling!
It’s a sticky line between overtraining and overreaching because I have boundless energy and enthusiasm when things are going so well.
Last week, I ran 17.66 miles and this week I ran 23.2 miles, jumping from an 8 mile Saturday morning run to a 10 miler. This week, I’m running up to 25 miles, which isn’t as big of a bump.
I took four hot yoga classes which is now becoming my average number - with one two hour class. This week, I plan on making it to five hot yoga classes, and make them all intermediate.
I took TWO rest days, even making myself rest before my long run on Saturday!
I did an abs routine every day following my fitness streak.
It’s a puppy routine and I finally came up with a sustainable routine that allows me to build my strength. I’m really excited about this!
******
Last week was a great training week, with only one wrench - falling hard on my right knee. The soreness and throbbing have gone away with ice picks but the scab, the evil, no-good scab, opens up every time I assume Warrior II.
I’m hoping to find some skin salves downtown to speed healing…or just try voodoo.
It’s a beautiful day in Chicago - Hope it’s gorgeous in your part of the world today!
Back on Track!
After seeing everyone talk about the t.v. show I Used to Be Fat, I finally checked it out this week, and you should check out the episodes online.
The show is amazing - I love its tattooed trainer Joel, and find the focus on 100 days of change so much more inspiring than other shows. The best part was watching the kid work on jumping on a bosu ball to practice for his dream of jumping on a surf board. So guess what John and I did 50 times today? :D
John was great at it, but I still have to practice. I was inspired to do a tough workout today and powered through.
RUN
I’ve been sick and my only workout throughout the last week was a session on the elliptical. Today I completed a 5K, running two miles at a 10 minute pace, a half mile at a 9:30 pace and the rest at a 9 minute pace.
It’s funny, when I started racing I hated taking any time off because I was so afraid I would get slow. I think everyone must have that fear in the beginning. Now, I don’t worry. I hate missing workouts with a weak sauce excuse, but I love my rest days - I come back stronger.
STRENGTH TRAINING
I have severe upper back pain when I don’t work out and today’s strength routine took it completely away. You MUST do this if you have soreness too - it was awesome. I did cable tricep extentions for the first time and it felt as if my back was being stretched with every pull.
Here’s the drill:
Cable Tricep Extensions, 3 sets, 12 reps.
Assisted Wide Grip Pull-Ups, 4 reps.
ABS
Traditional Crunches, 2 sets, 25 reps.
Oblique Crunches, Back on floor, 1 set each side, 25 reps.
Modified Raised-Feet Crunches, 1 set, 25 reps.
Straight Leg Crunches, 1 set, 25 reps.
Knee Raises, 1 set, 15 reps.
Straight Leg Raises, 1 set, 10 reps.
Traditional Crunches, 1 set, 25 reps.
Cardio bunny has no back pain because of this routine and is very happy to be back on track - I had a bite of John’s apple and am finally ready to hit the bed. Here’s hoping I’m not such a scaredy pants tonight!
The Long Run Puts the Wolf in the Dog
Nigel’s nightly ritual. Or my post-ten miler face!
I just finished an ten mile run and I ran eight of those miles at a 10 minute pace, one at a 10:30 pace, and one at a 9:30 pace.
Here’s a scan of my thoughts during the run - I’m not very kind to myself, but it gets the job done.
Mile 1: OOOoooo-weee, 5.0 is a high incline!
Mile 2: Why are you so weak? Start running at a 9:30.
Mile 3: IM: Are you a little girl? Didn’t think so. Only little girls run slow.
Mile 4: DON’T SLOW DOWN. FASTER. FASTER. Stop being so lazy - keep moving faster.
Mile 5: Hmm…I’m eating an embarrassing amount of Clif Bloks - not because they are needed, but because God made them delicious! Better run it off hangry pants!
Mile 6: You will fail if you quit running now. You will fail if you quit running now. Don’t fail.
Mile 7: It’s a 5K - a f*cking baby can run a 5K.
Mile 8: Don’t stop. You are better than this. Don’t f*ck up.
Mile 9: Uh-oh, slowing down to a 10:30? You’re out loser.
Mile 10: 9:30 pace. Nice. Keep going. Keep going. This is the way you want to cross the finish line. Not like a pansy. Keep going. Keep going.
**
Good solid training run. I’m happy because it was much better than my last - I did run through two tubes of Clif Bloks - why must they be so tasty? I’ll admit, fruit candies are my weak spot and I don’t indulge in them ever but the Bloks make this too easy! :D I had a light post-run lunch to even stuff out!
I nommed on a Flat Out Wrap with roasted garlic hummus stuffed with arugula - peppery and delicious! Now I’m off to bathe in ice cold water :D
