RunCoach Plan for the Week

Day of the Week	Training
Sunday	SHE RUNS Half Marathon – 14 miles
Monday	Rest
Tuesday	Rest
Wednesday	Rest
Thursday	Easy Run – 2 miles
Friday	Easy Run – 2 miles
Saturday	Long Run – 2-3 miles

---

Sunday – SHE RUNS Half Marathon

Boy was I nervous for todays big race. Can’t wait for you to read more about it in it’s Marathon Monday post. Spoiler Alert! I did finish at 02:19:18.

Monday – Rest Day/Blood Donation

My legs were still sore, though my hips were feeling better.

Started the day with an Epsom Salt soak in warm water followed by a full leg/lower back Biofreeze rub down. Rolled my legs out with my Roll recovery for 5 minutes each.

At work, I ended up donating blood the day. In hindsight, donating blood the day after a half marathon may not be the healthiest thing for post-race recovery. At the time, it seemed like the right thing to do. Not many people signed up, and I know how urgent it is to give blood right now (especially since I am O+). Unfortunately (or fortunate for my post run healing), I dropped back below the 150lbs limit to give a Double/Power Red donation. Thus, I could only give one pint instead of two.

After work, to get my legs moving, I took my dogs on a 1.5mile walk around our local park. I used my Roll recovery again for 5 minutes per leg. I then rested with my feet up while I watched the Met Gala and worked on my tambour bead work. While doing this, I sat with my hamstrings and calves on an acupressure mat for 20mins.

Tuesday – Rest Day/Massage Day

Again, I started my day with an Espom Salt Soak in warm water followed by applying Biofreeze on my legs and lower back. Rolled my legs out with my Roll recovery for 5 minutes each.

What I was most excited about today was I had a Massage booked at my favorite Float Spa. Since it has been a while since my last one, I booked the full 120minutes. I also scheduled a 60minute float for after. My MIL buys me a float package every year for my birthday and it is honestly so useful. It is a great way to destress and focus on the present. It also helps improve your natural sleep cycle. Whenever I do a float, I tend to spend a longer time in REM sleep. (Which is important for healing).

When I arrived to my massage, Amy, the masseuse, asked the normal questions about my body and what I would like focused on. Then, she asked how I wanted to feel after. I replied back “like a marshmallow.” 120 minutes later, I most certainly felt like a marshmallow. Once the float completed, I got home to see G ordered pizza for dinner. Not the healthiest but exactly what I was craving. I then fell right to bed. According to my Garmin, I ended up getting 2 and half ours of REM sleep (normally I only get 20mins).

Wednesday – Rest Day/Hayley Kiyoko Concert

After the most amazing sleep of my life, I did the same routine in the morning – an Epsom Salt bath and rolled out.

In the afternoon, I went to the Hayley Kiyoko Concert with a friend.

Thursday – Easy Run

I must have danced a little too hard, because when I woke up on Thursday my body (especially my upper body) was sore and I was exhausted. Even though the concert got out at 10, so I was able to home by 10:30, I couldn’t fall asleep so I watched the latest Ted Lasso episode. Thankfully, I got to bed by midnight. That being said, I really didn’t want to go for my easy two mile run today.

When I got home from work, the first thing I did was change into my running clothes then laid down to nap. It was finally the first day when the temp was back above 60 degrees though so it motivated me to get out there. I strapped Wallace, my dog into his jogging harness and leash and took him with me. The benefit of running with my pup is I keeps me in the “Easy Run” Aerobic Heart Rate Zone I need whenever he stops to sniff or has to tinkle.

Friday – Easy Run

Another beautiful day, so I decided to take Wallace with me on this Easy Run/Recovery Run. This one was a little faster than the day before at an average pace of 12:07/mi. But still another great run in my Aerobic Zone.

Saturday – Long Run

Today’s weather was gorgeous! We are finally over 70degrees which made me super motivated to get my run done early so I could enjoy the rest of the day doing Yard Work (not as fun). 3 miles is too long of a distance for either of my dogs to run along side me. So I thought we would make this the first run of the year with my doggy stroller. I tossed both Wallace and Astrid into the doggy stroller and we were off!

During our 3 miles, we did run by a cross fit gym workout and they were all obsessed with the two little (very vocal) dogs in the stroller. Pushing the stroller was def harder than having a dog pull me, but I still took it as a much easier pace than normal. You can check out my tik tok of it HERE! This is also why the 2nd mile is so much slower than the others. Had to stop and get some footage haha.