Ahhhh, a recovery week. I was actually feeling really good after three big weeks, but I know my body and mind both needed the break. I dropped my mileage to about 75%; I would normally still include a workout on during a recovery week, but all prescribed runs were easy this week given that I am recovering from a marathon.
I ended up coming down with a cold mid-way through the week and had to skip one run (and take a day off work), but I came out of the week feeling okay and I think I’m ready to get going on a few more big weeks. I did feel a little bit fatigued on the long run, so I’ll play it by ear and make sure I am recovered before pushing any workouts.
Monday – rest
Tuesday – 6K
I had a physio appointment in the afternoon, which meant that I had to run in the morning. Since I no longer have my gym membership, this would be my first outdoor pre-work run of the season. It was dark, cold, windy and started to sprinkle rain as I left the house at 5:30, but I was okay once I got going. I just looped around on the neighbourhood streets, keeping it slow, and decided to go slightly longer than planned because I was feeling good.
8.0KM (5.0mi) – 47:04 – 5:53/KM (9:28/mi)
Wednesday – 11K
I could feel that I was coming down with a cold on Wednesday. Everyone around me at work has been coughing like crazy and I knew I was fighting it all last week. I’m never happy to be sick, but I suppose my recovery week is the best time for this. I just hoped I could beat it within a few days.
I still felt pretty decent on Wednesday evening, so I didn’t consider skipping the run. Hubs and I joined the group for our regular run club. It was a nice evening with lots of good company and we just chatted the miles away.
12.0KM (7.5mi) – 1:12:25 – 6:02/KM (9:43/mi)
Thursday – 14K
I decided to split Thursday’s run in two just to take it easier on my body, both for recovery and fighting this cold. I still felt “okay” but had a pretty rough cough going on, which wasn’t fun at all. It didn’t bother me on the run, nor did running make me feel any worse, so I just decided to take it easy.
I ran about 7K over lunch and another 7 after work with the training group. They were doing speed work, which I am obviously not doing this week, so I just joined them for the warm-up and then headed back to the store.
Lunch: 7.1KM (4.4mi) – 40:32 – 5:43/KM (9:11/mi)
Eve: 7.1KM (4.4mi) – 40:31 – 5:43/KM (9:11/mi)
Meanwhile I pumped myself full of oil of oregano, Vitamin C, zinc and Cold FX. Unfortunately I was up coughing like crazy all night.
I took the day off work and knew I shouldn’t run based on the raspy cough coming from my chest. I love my rest days. but not forced rest days. I took it easy all day and hoped for the best.
Saturday – 7K
I felt pretty good Saturday morning after a great sleep-in. I couldn’t resist heading out in the gorgeous spring weather for a run and played it by ear, deciding how far to go based on how I felt. I kept the pace slow and had a pretty nice run.
12.0KM (7.5mi) – 1:09:26 – 5:46/KM (9:19/mi)
Sunday – 26K
Since I didn’t have any ill-effects after running Saturday morning, I figured I was okay for the long run. It was a fall-back distance anyway – amazing how 16 miles can feel short. The group was doing a longer run, but I had the option of cutting off early at a friend P’s house so I ran a bit ahead of time in order to hit my target distance at her house. Our pace group seemed to want to push it that day, but I was feeling a bit more fatigued than usual and had nothing to prove, so I let them go on ahead. P stuck with me the entire time and we kept it on the easy side. Before I knew it, we were done!
26.4KM (16.4mi) – 2:27:32 – 5:35/KM (9:00/mi)
Week 14 Total: 72.6KM = 45.1mi
Total time: 6:54:31
Average pace: 5:43/KM (9:11/mi)
5 weeks til Mississauga Marathon!!!