Mileage: 29.1 with all easy running, some core work and upper body strength, and a lot of mental anguish over my wrong turn at Bass Pro. Recovery weeks are hard for me when I feel good, because I want to jump back into training and try to get faster, but the difficulty of this one was eased by the fact that I registered for the November 19 White River Half Marathon the afternoon following the Bass Pro Marathon. I did this because A) I'm nuts, B) Missy told me it was a good idea and is also running it, C) I want to try for a half PR and it's a smoking fast course less than 2 hours away, D) I finished Bass Pro with no pain or issues, and E) it was 85% full that day and I wanted to ensure I got in before it sold out, as there is typically a rush of registrants after Bass Pro. Also my coach said to go for it so long as it's my last long race of 2016 (note: a 10K is not a "long race", and although I do not have one of those planned at this point I'm not ruling it out).
Tuesday - 3.2 mile shake out (8:04). I felt SO MUCH better on this run than I did running two days after Prairie Fire, despite another night of troubled sleep (about 6 hours total, which was better but wasn't great considering how early I went to bed on Monday; however I did finish reading a novel at 2:00 a.m.). I wasn't sore and was very tempted to run farther (especially because Missy was running 9), whereas the one two days after Prairie Fire I wanted to walk. I feel SO BLESSED to be having such a good recovery, as I fully expected that Bass Pro would be harder to come back from with it being my second. I also did a 15 minute core workout after this run, because I finished so early.
Wednesday - 4.1 miles shake out (7:56). I started this run at 6:10 a.m. (later than usual) since it was short, and it was light for the entire run - no headlamp needed. Thanks, Daylight Savings Time!
Thursday - 5 miles easy (8:04). I was feeling more fresh on this run, but I was in the Kansas City area (Weatherby Lake to be precise) for work, and have yet to find a route to run from where I stay that isn't crazy hilly, so keeping it easy meant my pace was still slower than my usual base pace runs (just 5 miles had 390 feet elevation gain). This was also a "winter's coming" kind of run, as there was frost on roofs...woof.
Friday - 60 minutes on the elliptical and 30 minutes of core and upper body strength. I debated on whether or not to go to boot camp, but decided that I should wait until after White River to add back in leg strength, and my coach agreed, so I just did this all at home. Yay for me for being conservative.
Saturday - 10.1 miles base pace (7:31) with Missy on farm roads. This was the first run I really felt back to normal on, and it was tortuous to stop at 10 since Missy was running 15 (and also hard to keep from speeding up), but I also only had 8 scheduled and am trying really hard to stick to the plan...we all know that if I do my own thing I will get injured! Plus, I should be used to Missy always doing more than me by now, right? I don’t do much between Bass Pro and White River, and I know that is the best strategy and that my need for more distance and speed is much more psychological than physical. Recovering as much as I can from Bass Pro will get me farther than any grueling workouts between the two races will; so I am trying to be okay with not doing much!
Sunday - 6.7 miles base pace (7:34) with Missy and Ashley in Springfield. This was the beginning of Ashley’s 12-mile long run, and Missy assured me the loop we did would only be 6 miles, which was what my plan was. This was also the beginning of feeling like winter, with a temperature of 31 and a “feels like” of 28. This is really a nice running temperature, but it was so abrupt; just 2 weeks ago I was running every morning run in a sports bra! I felt kind of draggy on this run, and had I run alone instead of with these ladies I’d have probably run closer to 8:00 pace. I also requested no hills but this course had 290 feet of elevation gain, and included quite a bit of the beginning miles of the Bass Pro marathon course (ahhh, memories!).