Workouts this week July 30-Aug. 5

This was a week of bad workouts. I'm just tired. Life stress and running and being busy. It wasn't my best. But I tried?

Monday: OFF
Monday is my usual day off. I was tired. I don't think I even did any yoga.

Tuesday
I was still feeling tired. In my bones. So I took another day off. I decided it would be my scale back week.

Wednesday
It looked like it would storm for morning track so I slept in. So of course it didn't rain. I attempted to do the workout after work. It didn't go well.

The workout was a mile at race pace. I couldn't do a mile.

My legs felt really stiff in my warmup mile. (I thought they'd feel fresh after two days off.) I was supposed to start with the mile, but it felt bad so I made it an 800. (3:07, 3:12). Then I tried the mile again, and it felt bad so I stopped after 1200 meters (5:10, 6:53 pace). Then I did 5 400s and 2 200s and mile cool down. 1:38, 1:35, 1:30, 1:27, 1:32, 41, 45

 I don’t know why this went so badly.Was it mental? My legs were stiff. Eating bad?

Pre speed work lunch. Healthy.

Thursday
6 miles at the indoor track. (No thanks to heat and humidity).

Friday
I usually take Friday off. I had extra energy from taking a day off running so I went on a bike ride.

Lunch Friday. Salad. Vegan cheese pizza. 

Saturday: Speed work
I did some speed work at the track this morning. The workout plan said 1 mile pace and then 5 800s. I did a 1.5 mile warmup and cool down.
Mile: 6:30. Strava said 6:20 so it gave me a Strava record. That was hard. But about what I wanted to do.
And then I did 4 800s, not 5. I was struggling.
• 3:16
• 3:22
• 3:24
• 3:21
Not quite my mile pace, but faster than my 5k pace.

Sweat Angel. Da Vinci style. 

20 minutes recovery yoga that evening.


Sunday: Long run
After a few weeks of NOT running 11 miles as my long run, I decided I had to do 11 miles today. I'm not sure I picked the right day. I decided to do the group 10 mile run every other week. And this week was the week. So I did 1 mile before the usual 10 mile run. And then most of the group took off at 8:11 pace or faster than my long run pace. I think I walked a few steps twice in the fourth mile. I wore my hydration pack and didn't want to rest at water stops, but I did. I needed the time in the AC to recover. The dew point was 74. It was 74 with 100% humidity, completely soupy and miserable. I was dying. Especially up hills. It was such a struggle. I couldn't breathe. I felt super out of shape. (And decided I'm definitely not doing AthHalf. I don't like the hills. And I don't like the distance.)

The usual 10-mile group only did 6 miles today. Only 4 of us did the 10 mile route. And after the first water stop, they took off on the 6-mile route and I slowed way down to the 9 minute miles I should be running. And then Mike mercifully decided to run with me, since I don't know the route. He took some detours to make the course flatter since I am just not used to the route's hills. I walked a few more times. (And Mike had raced the day before, so I'm thinking he needed an easy day). Mike tried to play cheerleader, which I appreciated. And I don't think I walked any that last mile.

(Looking back I wasn't actually that slow, miles 9 and 10 were slow, but nothing too worry about. They sure felt bad.)

Big ol owl. Overseen on my run.

This run was rough. And I wasn't as wiped as my last Rogue run, But was super dehydrated. I brought my hydration pack. Which was a good idea. I ended up drinking 20 ounces during the run. And afterwards got a lot of water and even drank half a bottle of gatorade. I ended up getting a coconut water smoothie from Smoothie King. I was still thirsty all day.

I stretched. I foam rolled. I did 30 minutes of yoga. I have no attention span. After 15 minutes I was so done with yoga.

Week in review:
4 runs, 28 miles
2 yoga sessions
1 bike ride

I took an extra day off and I'm not sure it helped with my fatigue.

Exercising while tired/ Rolling my ankle (again!)

I can't tell if it's swollen. Maybe?

There's this fine line between pushing through fatigue for a better workout to working out tired and getting hurt. I don't know where this line is. I try to listen to my body and sometimes I know and sometimes I don't.

When I tore a ligament in October, I was doing a second hour of working out. I was trying something new and crazy and I was tired. Really tired and not paying attention. Looking back, I shouldn't have done that second hour.

Last night, I did an hour of circuit training and then was really tired at the beginning of cardio, my second class. I had no energy. I had a stitch in my abs. I just wanted to go home. But I was at the gym. And I felt like I was more tired than I should be.

We were playing four square and I was running over to another square and I rolled my ankle. It twisted too much to the side and my foot rolled under. I fell. I knew the feeling.

"Are you okay," a friend asks.

"I'm out," I said and stood up, leaving them with three people for a four-person game. "I think I rolled it," I said and hobbled off the trampoline. My ankle is tingling. Not a good sign. It's not a stabbing pain, but it lets me know something is wrong.

I have one of those ankles that occasionally rolls. Especially if I'm wearing too high heels. It will roll out of place. I'll be off kilter for a few steps and that's it. But this roll was somewhere between that roll and October's sprain.

I walk around the gym testing my ankle. I can walk. It's stiff, but not impossible. I elevate my ankle and ice it for about 10 minutes. I'm too anxious to sit still much longer. It doesn't hurt like last time, but there is pain and it's not in my head. I do some of the ankle stretches from last time. None of them hurt. Fingers crossed it's not bad.

I was tired and not paying attention to body position. And I was just thinking about how I haven't been doing my physical therapy. I should do more toe raises and keep meaning to run once a week or so.

But I really was tired. I didn't realize it until afterwards.  I usually workout 5-7 hours a week with two days off. But this week:

Sunday: 90 minutes of acro yoga.
Monday: 60 minutes circuits, 60 minutes cardio.
Tuesday: 90 minutes climbing
Wednesday: 60 minutes cardio, 90 minutes tumbling
Thursday: 60 minutes circuits + another class.

Adding acro yoga  into my mix is something I need to start considering and then adding that one cardio class made more of an impact that I realized. I'd already done 8.5 hours before I started the class.

This morning I woke up and the ankle was not purple and puffy. It's a little stiff and sore. Flexing it and moving it to the right are both a tad tender.  It tried to roll again when I was walking the dog in flip-flops. I need to be wearing shoes.

I am wearing a compression sock, icing it, keeping it elevated, doing my stretches and hoping that in the next week it's back to normal.

If not, there's always spin class, abs and wall sits.