step-back

Week 5 – Time to Step Back

January 16, 2012 by Michelle 3 Comments

I’ve come to embrace step-back weeks in a training plan!

There is value in giving your legs a break. And, given the way my legs felt following Saturday’s long run (read heavy, tired, sore) ….a step back is needed!

So this is a week of easy runs:

Sunday — Rest
Monday — 4
Tuesday — 5, plus a trip to Dr. Needles
Wednesday — 4, plus weekly pilates class
Thursday — 5
Friday — Yoga
Saturday — 5

It will be a good week to get back to get back to daily core work, while treating my legs to as much R.I.C.E. as possible!

How’s your week shaping up?

Filed Under: core work, step-back, training

Irritable ITB, Step-back wk and Vacation runs – WWYD?

September 25, 2011 by Michelle 7 Comments

I was really looking forward to my 11 miler this morning…but my ITB clearly was not!

I was feeling pretty sore and tight yesterday and no amount of foam rolling or icing seemed to make too much of a difference. I kept hoping if I just took it slow that I could get the long run done. Well, when I got up this morning nothing along my outer left leg felt okay…and so the internal bargaining began. OK so maybe I can’t get 11, but surely I can at least get 8, right? Hmm…yeah…not so much.

It was a struggle almost from the beginning – I stopped just before 2 to stretch and to decide whether or not to keep going. I kept going, but as I reached the 4 mile point and turned to head back I started to think that there was a very good chance that I would either have to walk to whole way or call J to come pick me up. Luckily, J and the boys did come by – they decided to check on me cause they knew the leg wasn’t feeling great – and without hesitation I hopped in the car and called it a day. I was really bummed to not finish the run, but pressing on just seemed like a really bad idea!

So Week 7 starts tomorrow and it’s a step back week. It also happens to be the week were heading to Disney. Originally, I had planned on running on Tuesday and then a couple of times while we’re away – the resort has a great mile and a quarter loop around the lagoon that sounded perfect for some short runs. But now given my cranky ITB I’m wondering if I should run at all or just rest it (aside from all the walking we’ll be doing) and take the 5 days off.

And when I get back I’ll have a week before the Tufts 10k – so what would you do?

Would you rest or would you run?

Filed Under: injuries, ITB, running dilemnas, step-back

Week 7 – Half Training

July 11, 2011 by Michelle 3 Comments

Week 7 already! I feel like the weeks of this training plan are just flying by!

I got some good feedback on my question about step-back weeks – and for the most part I ran the suggested distances on the plan. I did bump Friday’s “long” run up to 6 miles just because I was feeling really good. I even took an extra rest day yesterday cause my legs were just feeling dead – so I decided to sleep in and then head to the beach with my hubs J and the boys. We had a great day!

This week begins the final push to Providence:

Monday — Yoga
Tuesday — Tempo run (5)
Wednesday — Easy run (2 or 3) plus strength training
Thursday — Rest day
Friday — Long run (10)
Saturday — Strength training
Sunday — Easy (4)

I’m also recommitting to doing ab work daily, cause that’s been sliding lately. I’m also gonna tighten up on what I’ve been eating – I’ve been really good during the week and then letting everything slide on the weekend…not exactly an effective strategy to shake these last 5 lbs, right?!

So, what are you up to this week?

Happy Running!

Filed Under: RnR, step-back, training

Do you want cheese with that whine?

July 5, 2011 by Michelle 6 Comments

This morning was one of those runs where I was seriously questioning the sanity of planning to run a half marathon in August!

Despite getting out by 6, the lovely bank display showed the temp was already 70 degrees. Mercifully, it doesn’t give the humidity reading — sometimes ignorance is bliss!

4 1/2 weeks to go until 13 miles of heat-inflicted torture…er, I mean, race day. My training plan has this as a step-back week, but I’m not sure I want to cut back on my mileage too much. I think I’m just going to go by feel and see how far each run takes me – except I probably will cut back my long run to less than double digits. For today, 4 sticky thick miles felt like more than enough – ok I’ll stop whining now 😉

Do you include step-back weeks in your training?

Stay tuned for my McDavid USA compression review and giveaway coming tomorrow!

Filed Under: step-back, training, weather

Patience with pace

April 25, 2011 by Michelle 5 Comments

“He who would learn to fly one day

must first learn to stand and walk and run

and climb and dance; one cannot fly into flying.”

– Nietzsche

I first posted this quote almost a year ago. At the time I was a few weeks into the C25K program and it was a great reminder to be patient with myself, that longer distances and greater speed would come in time.

Well, I was getting a little frustrated with myself last week…yes the distances have definitely increased but my pace is at times erratic and, truthfully, slower than I would like it to be. So it seemed like a good time for this quote again. It also feels like the perfect time for a step back week – and lo and behold that’s what the training plan calls for!

So it’s some easy runs, yoga, and strength training this week. I think I may even leave the Garmin at home and run without worrying about pace.

How do you keep from obsessing about your pace?

Filed Under: Monday Motivation, pace, Quotes, step-back

Enjoying a step-back week

March 30, 2011 by Michelle 4 Comments

This week is a step back week for me and I’m feeling like it’s come at a good time.

After logging 22 miles last week (the most for me in a long time), plus cross-training, I was feeling a little beat by the end of the weekend. The good news is that the left leg continues to cooperate, and so short easy runs this week are a welcome change of pace. It’s also giving me a chance to really focus and put into practice some of things I learned in Sunday’s workshop.

Another Aha for me from Sunday, is that I need to put more effort into strengthening my core. So in addition to my weekly Pilates class I’ve been trying to add more core work with planks, side lateral raises and the “hundreds.”

What do you do to work your core?

Filed Under: core work, Pilates, step-back, training