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35 In Weekly Wrap - Training Recaps

Urban Bourban HM Training Week 10

What I learned?  It’s so hard to listen to your body when you are sick.  This week, my cold started off with nasal congestion and a sore throat so I tried to get as much running in as possible but when it turned in to a productive cough, I backed off for a couple days.  Not that I wanted to but it’s a good thing to have a running friend that will tell it to you straight.  After sleeping what felt like almost all day on Friday, I am feeling better and looking forward to a better week of workouts to get back on track.

Monday:

Planned: Rest Day »  Actual: 1 mile + Abs & Glutes (Nike Training App)

I attempted to run today after work but once again my body just wasn’t feeling like going.  After pushing through 1 mile, I came home and did a quick video on the Nike+ training app.  I really like using this!  They have a variety of workouts that range in length from 10-45 minutes.  Best of all, it’s free!

Tuesday:

Planned: Track Workout »  Actual:  4.4 miles @ 9:30 pace

I met up with Crystal after work for a short run.  This was the first day that my body felt good enough to squeeze a run in.  We did a quick circuit around Shadyside.

Wednesday:

Planned: Cross Training »  Actual: 4 miles with 20 minutes at 9:05 pace

I went to meet up with Tonya tonight to explore a new trail in Monroeville.  They just opened the Westmoreland Herritage trail which offers about 5 or 6 miles of crushed limestone trail.  It was beautiful!  And it is a nice alternate to mix up workouts in Monroeville park.  This was Tonya’s last quality workout before her taper starts this coming week. 

Thursday:

Planned: Tempo Work »  Actual: Rest Day

I had planned on running 3 today after work but it was raining and I don’t need to do anything that will prolong this cold.

Friday:

Planned: Rest Day »  Actual:  Rest day

When I woke up this morning I was just feeling totally exhausted and drained.  When I came home from work, I napped.  Woke up long enough to have dinner, take a hot bath, drink some tea and then went back to bed.  I have found a diffuser blend that has really helped with nasal and chest congestion.

Saturday:

Planned: Long Run »  Actual: Long Run

This morning started out by pacing the Run Shadyside 5k.  It was really fun!  Nice, flat course with pancakes and beer waiting for you at the finish line.  What else could you want?

I skipped the pancakes and beer to continue with my long run.  I was able to push through to get an extra 10.  It was a little warmer than I had hoped it would be this morning but I just slogged along at a 10:00 minute mile pace.  I feel a little better about staying on track with my goals by having this run under my belt. 

My goal for next week is to focus on speed for my short workouts and get in a solid 8 mile long run.  Fingers crossed this cold finally resolves and I can get back on track.

Sunday:

Planned: Cross Training »  Actual: 2 mile run + cross training

 This afternoon, I went out to catch up with a work friend over lunch.  Got the usual housework in order.  Then got my workout in.  I was really surprised at how well it went today!  I feel like I am finally back after this cold.

2 mile easy run plus Chisel Agility and Chisel Full Body.  I may be sore tomorrow but I’m ok with that!  Onward with the last two weeks of training.

Meal Prep Inspirations

Breakfast: I’m sticking to smoothies this week.  1 small banana, ¾ C greek yogurt, 1 C almond milk, 2 tsp matcha green tea, 1 scoop of amazing grass detox and digest greens.  For a while, I’ve been feeling sluggish and bloated so I added this to my smoothies for the past week and I’m feeling so much better!  You can also mix this in water but I find that you need to continue to shake the water bottle and a good bit of the mix gets left behind.

Lunch:  Harvest Quinoa Salad  (V)

Dinner:  Chicken and broccoli stir-fry

Sharing the Love

This week, I’m linking up with Steff of RunSteffRun and the Pittsburgh Running Bloggers, Courtney of Eat, Pray, Run DC, and Holly and Tricia for the Weekly Wrap

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35 Comments

  • Reply
    Coco
    October 8, 2017 at 6:34 pm

    It sounds like you really needed that rest! The new trail sounds great. I am in a running rut, mostly because I’m not thrilled about running in the dark!

    • Reply
      Sara
      October 8, 2017 at 7:39 pm

      The extra rest did a lot of good. Same….I need to come to peace with treadmill running for the upcoming winter season. That’s the only way I’ll be getting runs in during the week.

  • Reply
    Deborah @ Confessions of a mother runner
    October 8, 2017 at 7:03 pm

    Sounds like your body really needed that extra rest. You really rallied at the end of the week. hope you are feeling better this week

    • Reply
      Sara
      October 8, 2017 at 7:40 pm

      thanks!

  • Reply
    Judy @ Chocolaterunsjudy
    October 8, 2017 at 7:52 pm

    I hope you can beat that cold! I felt awful for much of last week, but much of that was lack of sleep and stress and after resting almost the entire week this week (and catching up on some shows), I’m finally beginning to feel normal again. It’s important to listen to your body!

    • Reply
      Sara
      October 9, 2017 at 8:36 pm

      Yes, I am finally back to normal! I hope that you get there soon!
      Although it is hard, it is really important to listen to your body

  • Reply
    Lesley
    October 8, 2017 at 7:56 pm

    I hope you start feeling better. Colds don’t really make me tired, but if that’s what I have, it is making me tired this time around. It’s hard to admit when I need a break.

    • Reply
      Sara
      October 9, 2017 at 8:40 pm

      So hard to admit that you need a break right? Sleeping all day on Friday really helped me though

  • Reply
    Lacey@fairytalesandfitness
    October 8, 2017 at 10:05 pm

    That smoothie sounds good, but I couldn’t do that for a breakfast. I need to eat food. I like doing smoothies after a run or hard workout. Chicken and broccoli is always my go to dinner, Quick and easy!

    • Reply
      Sara
      October 9, 2017 at 8:41 pm

      Yes….I agree, I find that I need to take food to eat about two hours after the smoothie. Chicken and broccoli is a great dinner staple!

  • Reply
    Michelle @ Running with Attitude
    October 8, 2017 at 10:30 pm

    UGH sorry you were dealing with a cold! But it does sound like things were getting better by the end of the week. I hope you feel better this week!

    • Reply
      Sara
      October 9, 2017 at 8:41 pm

      I feel so much better today! Thank you!

  • Reply
    Kimberly Hatting
    October 8, 2017 at 10:50 pm

    Rest is so crucial. I learned (again) that my sleep is definitely lacking…or I wouldn’t have fallen back to sleep for an extra three hours on Saturday morning 😉

    • Reply
      Sara
      October 9, 2017 at 8:41 pm

      lol…..the body is good at letting you know what it needs. We just have to listen!

  • Reply
    Kimberly G
    October 8, 2017 at 11:54 pm

    I am so glad that you are feeling better! I know several people that were sick these past 2 weeks so I definitely think something must be going around. So happy that you listened to your body and got some extra rest!

    • Reply
      Sara
      October 9, 2017 at 8:45 pm

      me too…thanks!!

  • Reply
    angela @ happy fit mama
    October 9, 2017 at 7:09 am

    It sounds like we had similar cold things happening last week. Rest was the best medicine for me. Hope you feel better this week!

    • Reply
      Sara
      October 9, 2017 at 8:45 pm

      I’m finally feeling back to normal today. I hope that you are feeling better this week as well!

  • Reply
    Karen Bayne
    October 9, 2017 at 8:17 am

    I was trying to get over a cold last week too, sleep is always the best remedy 🙂 You had a great week despite that. Eating in the zone is always a boost! The smoothies sounds great.

    • Reply
      Sara
      October 9, 2017 at 8:52 pm

      Yes, sleep is the best remedy!

  • Reply
    HoHo Runs
    October 9, 2017 at 9:57 am

    Being congested is the worst thing to me! Sometimes running helps break it up. But, you can’t do that if your body is drained from fighting the thing off. Ugh. I hope you are back on track this week. I need to check out the Amazing Grass detox. I often feel bloated but the scale shows no weight gain. It’s weird. Thanks for linking.

    • Reply
      Sara
      October 9, 2017 at 8:53 pm

      Agreed! Congestion is the worse. If you have a Walgreens in your area they sell a generic med called “Wal-act” and it’s seriously the best thing I’ve found for nasal congestion/allergies.

  • Reply
    Jessica
    October 9, 2017 at 2:21 pm

    What beautiful workout scenery! I’d love to have that view. 🙂

    • Reply
      Sara
      October 9, 2017 at 8:52 pm

      Yes, it’s a great trail & I’m excited it’s close by

  • Reply
    Jennifer @ Dashing in Style
    October 9, 2017 at 2:47 pm

    Glad you are back to your healthy self again! Kudos on skipping pancakes and beer and doing your long run instead!

    • Reply
      Sara
      October 9, 2017 at 8:54 pm

      What runner does that? lol I’m glad that I got the rest of the miles in though!

  • Reply
    Marcia
    October 9, 2017 at 4:54 pm

    Ugh sorry about the cold. It sucks to try to train around one. Way to skip the treats and bang out 10!

    • Reply
      Sara
      October 9, 2017 at 8:55 pm

      Yes, I feel like colds always happen at the worst time in a training cycle too.

  • Reply
    Wendy@Taking the Long Way Home
    October 9, 2017 at 6:44 pm

    I’m so glad you are feeling better. You know I love my morning smoothies!!

    • Reply
      Sara
      October 9, 2017 at 8:55 pm

      Thanks! Yes, smoothies are good 🙂

  • Reply
    Jessie
    October 9, 2017 at 10:14 pm

    Hope you are feeling better now! It’s crazy how colds can knock you out…

    Dark running is tough, but I bought the BRIGHTEST head lamp that is making things much safer- it’s this one: https://www.amazon.com/gp/product/B01LE9Z8PW/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thrifi-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01LE9Z8PW&linkId=739a890575c9e523c6df9a13cb1fb81c

    It’s expensive but totally worth it!

    Looks like you have some cool new trails to keep you motivated too!

  • Reply
    Lisa @ Mile by Mile
    October 10, 2017 at 5:09 am

    I hope you are feeling better! Its hard to back off when you’re sick but it sounds like you were smart about it!

    • Reply
      Sara
      October 11, 2017 at 8:12 pm

      Thanks! I feel so much better 🙂

  • Reply
    Isabel
    October 10, 2017 at 8:38 pm

    Sounds like you did the right thing with the resting! Hope you feel better now 🙂

    • Reply
      Sara
      October 11, 2017 at 8:13 pm

      Thanks! Yes, I feel so much better now!

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