Training Update: running around sick

Despite my best efforts to not get the cold my kids were passing back and forth to each other the last few weeks I got it. I could feel it coming on on Monday and by Wednesday I was feeling run down, sore scratchy throat and a bit of a cough so I took two days off. I did my best this week to run around the sickness, to get the important workouts in and skip the easy mile days for real rest. The snowshoe racing season here is in a bit of a slow down since we've hardly had any snow. So this past weekends double header has been postponed until late February and March. We did get some snow at the end of last week and have promise of some more next week, which means the next race this Saturday looks promising.

My focus this week was to really get on top of strengthening my left glute. I can feel that it's not firing optimally when I run at faster paces: my hamstring is taking over. So I've double down on glute strengthening exercises, trying to do them nightly. Single leg bridges are my best friend right now.

Here's how the running and cross training broke down:

Monday:

Drills: 2x50each of butt kicks, toe taps, high knees and backward lunges

Strength: 2x20 each single leg deadlift with row, clamshells, bridges, single leg bridge, side-lying leg raise and side step with band.

3.5 miles easy on treadmill

Tuesday: Didn't feel that great going into this run. That tell-tale rundown feeling and scratch in the back of my throat. 8 easy miles along the beach. It's so flat down by the ocean compared to where I normally run that I felt like I was flying. Did a total of two miles down on the sand which weren't so "flying." But still a great run.

Wednesday:

Didn't feel great, but wanted to at least get the track workout in with the intention of taking Thursday and Friday off to rest up for weekend long run.

Drills and strides: butt kicks, high knees, grape vines, skipping drills

1 mile warm up followed by 3x2K and then 1 mi cool down

Goal for 2K was 7:48 but because I wasn't feeling well modified to 2K in 8 min. First split was 7:58, 7:59 and then my body quit on my and the last split was 8:15. I honestly couldn't have pushed any more. But I was glad I at least got out there.

Glute activation exercises at night: bridges, clamshells, prone leg raise

Thursday:

off

Friday:

off

Saturday:

Drills: 2x50each of butt kicks, toe taps, high knees and backward lunges

Strength: 2x 20 each hovering leg raise, bird dogs, bridges, bridge with leg lift, single leg bridge, clamshell, sidelying leg lift

4 easy miles

Sunday:

Ran 18 miles easy paced. Felt really good the whole way and was surprised at how good I felt after the run, I wasn't too sore or stiff. Took plenty of time to foam roll and stretch post-run so I think that helped.

-Sarah

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