Thanks for joining Kim and Me for the Weekly Run Down today. I was in full recovery this week post the Wine Glass half marathon. I followed my own half marathon recovery plan this week easing back into running towards the end of the week. Here is a peek into my week of fitness and running.
Recovery Week
Monday- Planned Rest Day
I was, as expected, super tired today after yesterday’s race and then drive home. I do not suggest driving 5 hours post race. My legs were so stiff when I got home. Today, I did a foam rolling class and a stretch class and basically hung around in pajama pants all day.
Tuesday- 3.5 mile walk + core + stretch
Keeping up my recovery plan and sticking to a power walk today. Felt good to get back to my core class and do another stretch. My legs are starting to feel better and I am looking forward to running on Thursday.
Wednesday- upper body strength + core + Peloton cycle + stretch
It felt great to get back onto my bike after a week. I am a creature of habit and I just feel off when I veer off of my schedule. I plan to resume lower body strength Friday.
Thursday- easy 4.5 miles + Peloton yoga
Easing back into running after a few days off. Taking it slow and easy with lots of walk breaks and sticking to my recovery week plan. In case you missed my post on the best Peloton Yoga classes for runners find it here.
Friday- full body strength + yoga + 2 mile walk
A little bit of everything today. I was not in the mood for cycling and I did a little extra stretching and yoga instead. In case you missed my Best Peloton Yoga Classes for Runners find them here. I also got my flu shot today.
Saturday- Rest Day + massage
Been dreaming of my massage since race day! Had a casual lunch with my mom at Chopt. I had no side effects at all from my flu shot.
Sunday- on the plan 6 mile run
I’m glad I took my recovery week very seriously. I don’t have time for injuries right now. I am feeling ready to up my strength training and my running next week. Later today, I have my 3rd Covid shot. Have a great week ahead!
Don’t miss my Garam Masala Roasted Tomato & Cauliflower Soup recipe tomorrow!
This is a good and timely reminder to book myself a day off after my upcoming half! What a good example you set, too!
I am happy I took the time to recover properly and I feel ready to resume my schedule. Good luck with your race!
It’s alway good to take it easy after a race. I wasn’t as disciplined. Yes. A great to add a day after the race before driving. If possible.
I got my 3rd shot. Easy peasy. Arm sore but nothing else. Glad that’s over. Good luck.
I am happy I took the time to recover and I feel good now and ready to resume where I left off
Nice week for you, Deborah! I’ll be rocking a solid recovery after next weekend, too 😉 I got my flu shot Tuesday morning, and (as per usual) my arm was pretty angry with me by the evening (and most of the following day). My body just does not like getting poked with vaccines LOL
funny, I felt nothing at all after my shot. I am really happy I took the time for a proper recovery week 🙂
Nice job on the recovery. I got my flu shot too! Fingers crossed that your 3rd COVID shot goes well. I didn’t have a reaction to the first 2 doses, but I did to the 3rd.
Thanks I am proud of myself for doing a proper recovery. I am not too worried about the covid shot but I do have my first colonoscopy this week. That gives me anxiety!
Great recovery week Deborah! I have that same bolster set. 🙂
Thankfully boosters aren’t yet recommended for Moderna, which I had, because all the shots this year have not at all been easy on me.
A massage sounds like just the ticket!
Thanks I am glad that I followed my own advice and took the time to recover. I really believe it is so important
Nice job on the recovery week! Sometimes those are harder than other weeks. Good luck with shot #3!
They can be harder! I know that I am better off for doing so and my body appreciates it
So glad you are feeling good again! I got my flu shot on Friday too. 😉
That soups sounds delish — I will watch for the recipe.
I am feeling good again and glad I took the time to recover. I felt nothing at all from the flu shot and I am pretty sure the covid vax will be a non event as well. Yes, the soup is delish
I’m so glad recovery week went well for you. A long post-race road trip reminds me of when I ran MCM and Hurricane Sandy was bearing down so we evacuated literally as soon as I crossed the finish line, sweaty clothes and all. Didn’t stop driving until we hit Ohio. Ugh, what a trip!
yes, that was a crazy weekend around here weather wise!
Sounds like a perfect recovery week! You should be in good shape moving forward. Yes- the last thing I would want to do after a race like that would be drive five hours! I’m sure all that stretching and foam rolling felt amazing. Glad you got a massage as well.
Thanks I am happy with how my recovery week went and I am ready to pick it back up this week
Nice job on the recovery.
5 hours driving after a race is an adventure!
The last time I raced far from home was in 2006 (I was 50): Marathon of Florence. Instead of driving 3/4 hours I catched a train and after the marathon I spent the night in hotel.
Of course the shorter races I entered during my trips don’t count. When I went abroad for tourism I was always looking for some local running event.
Ooh Florence is one of my favorite cities to visit. It would be amazing to do a race there
I got my flu shot on Monday and had no ill effects from it either. I’m not eligible for the Pfizer booster yet and I’m not sure when they’ll recommend it for those under 65 without other health issues, but I feel pretty comfortable that I’ve had the first two. Hope your booster goes well!
Thanks for the linkup and have a great week!
I am not worried since the first 2 went so well. Have a great week
Good job with your recovery! Hope shot #3 goes smoothly.
Thanks I am really feeling good about taking the time to recover properly
Awesome job on your recovery this past week! I always love the day immediately after a race because I know I will take that day to fully recover.
Glad that your flu shot went well too!
Thanks I have definitely learned the importance of recovery and it continues to make a big difference for me
Great recovery week and congrats on the race! Very nicely done.
Thanks Jess I finally figured out what works for me and I am sticking with it
Good recovery week. Phew– that sounds like a long drive after a race. Not surprised you were stiff afterwards 🙂 Also, I love those coppery brown tights. DO you mind me asking where you got them? Love the color.
Those are from Athleta they are part of the new Allyson Fenix collection very comfy
I’m going to have to check out your post on the best yoga videos for runners! I tend to stick with their hips and hamstrings videos as those are usually my problem areas. But really anything that stretches out my lower body is great!
I do love all of the short focus flow yoga classes and you can find all of my go to’s there
I love that you have such a clear recovery plan. That’s where I struggle – recovery for me is often doing absolutely nothing, and I always regret it afterwards. Driving after a race is not easy! We’ve had to do that a couple of times and it’s tough so well done for that!
thanks I worked really hard at my recovery plan and I hope it paid off for me
I just read your race recap – again, congrats!! You are a great example on how to do a proper recovery. Glad you are feeling so well post race!
thanks so much. I am really glad I took the time to recover properly this time. I know it is important for me to stay injury free
I have to drive four hours after my three races on Sunday. Not looking forward to it.
Then again, I am kind of excited about having a recovery week. I will still take walks to keep my streak going, but no crazy early mornings and tons of miles for at least seven days!
Great way to handle your self care!
thanks and I know you will do your recovery right as well!