Yoga, running, fitness and life
Today wraps up Week 5 on the marathon plan. With 43.78 miles logged this week, we can safely say things are going the right direction. That doesn't mean there haven't been - or won't be - bumps in the road. But, I'm happy with where things are for now.
Last Sunday was the NYRR Marathon Training Run #2, in Central Park. It wasn't as hot as the first run, and I managed to stay with the 12:00mm pace group for the first 6-mile loop (running an overall 11:18 pace... NOT even close to the 12:00mm!). And while it was nice to run with people not completely leaving me in the dust, I chose to break out on my own for the second loop (5 miles). As I rounded for the third loop, I collected a banana and Gatorade, took off my bib, and ended up off course on the Reservoir. I just needed to change up my scenery. It was dusty and still mighty sunny, but it was early enough that it wasn't crowded. I looped back out onto West Drive and hoofed it toward Columbus Circle for a total 15.3 miles.
The rest of the week went well... 3.61 recovery miles on Monday, some TLC with compression sleeves at my sports therapy location with swim afterward on Tuesday. A murky - and challenging - workout on Wednesday with tempo miles and intervals. Another 3 easy recovery miles on Thursday, with another 9 miles tempo/intervals run yesterday. Today was a slow shake-out run in anticipation of tomorrow's LR - set to take place along Manhattan's west side, on the Greenway path.
Regarding my back issues, well...the cortisone shot didn't really work. Instead of missing another day of teaching classes to get a second shot, my doctor prescribed a 6-day run of steroids. I'm three days in on it and it's helping... but I'm not sure if it'll fix things entirely (though it doesn't hurt to run, go figure). Fingers crossed!
For anyone interested...
Yoga is a great way to cross-train for running. Personally, I cross-train a number of different ways. But as a yoga instructor, naturally I always track back to my roots of stretching/strength/core through yoga. Every now and again, I host a Yoga for Runners workshop. Since I'm knee-deep in marathon training (soon to be waist-deep!), I felt today was a good day to talk about a sequence maybe best suited for YOU. These are some of my staple exercises...
Lateral lunges stretch the adductor muscles (inner thighs) and work the abductors (outer hip muscles). Stretching and strengthening here works to keep hips and even knees stable!
Full disclosure... the reason I do these particular stretches/exercises is because I've either had some kind of injury or challenge regarding these muscle groups. I now do these on the regular to keep things working properly. It's made a huge difference in my running -- and recovery. Big plus!
Adding miles, adding miles...that's the bulk of the past couple weeks. Although, I've been pretty stable at 30-35 mpw at this point. Been getting in some quality speedwork (tempo runs, intervals, hill sprints) which is a plus, but missed a couple miles off last Friday's LR. Not entirely my fault (Ok, yes about half my fault), the torrential downpours/thunderstorms on Friday early morning pushed my run inside, on a TM. Then I taught my morning yoga class and went back for another few miles. Seeing as I scheduled my massage (and already re-scheduled it), I felt like a bum calling again to reschedule a second time... so I only squeezed in 10 miles total (was aiming for 13).
The past few weeks, the back has been mildly improving, but tomorrow morning I'm having a cortisone shot anyway. The doctor thinks I have a good chance of success, reducing inflammation a decent amount - perhaps prior to whatever set everything off. I'd be grateful... especially as I'm super-focused on my training at this point.
Managed 33 miles this past week (I know, still low), but this will go up bit by bit. My next NYRR organized run is next Sunday 8/13. My LR goal is 16 miles.
On another <bizarre> note... I had this weird dream last night. I was running the NYC marathon - only it wasn't NYC. I don't know where it was. Somewhere in the first few miles I was pulled off-course - kidnapped - and held "prisoner" in someone's ridiculously fancy high-rise apartment. I wriggled myself out - and it was my hubby (who I guess was also held) - who told me to go and find my way back to the marathon to finish what I'd started. Knowing his life was in danger (men with guns guarded him after all), I was reluctant to go... but he insisted, so I went. But it seems time went by... like hours. I got out to the streets and I had no idea where to go. When I asked people about the marathon, they had no idea. Like it never happened. I tried and tried to figure it out, frustrated. In the end, I was more concerned about my husband and went back to the place we were held originally. I couldn't find him... and it was then I woke up. Bewildered.