Rubriik: Workout Week

In Workout Week posts I will tell you everything about my last week’s workouts.

Monday started off great: I got an A for my last very important exam. This means I have still a chance to graduate cum laude if I get an A on my bachelor’s thesis. With my mood still sky-high, I went to BodyPump. Before the class I did 30 minutes of cycling to warm-up. I felt a little tiny bit of tension (but no pain) in the lower part of my left calf near my recovering ankle. I decided to play it safe and replace all lunges with squats just in case. The BP class itself was pretty good in general. I also bought a new foam roller since my old one completely broke after 1,5 months. OMG. The new roller is really hard and it hurt so much to roll my thighs. But I know that it will do me only good.

Tuesday was officially rest day since I needed to take one day off (either Monday or Tuesday) after racing last Sunday. I just took a foam rolling class at my fitness club. 

Wednesday: back in Jooks Jõud Venitus! So happy about that. 🙂 It was a lovely workout: we ran outside for about 45 minutes and then foam rolled. A really relaxing recovery workout, nothing hard or intense and no strength training because most of us raced last weekend and needed some rest. I just loved it: nice weather, great people, just chatting and running in a slow pace. I felt well rested from two easy workout days and was ready to give it my all in Thursday’s BodyPump. Ankle report: a tiny bit of tension while running but absolutely no pain.

Thursday was a crazy day: I had so much energy I wanted jump through the roof. 😀 First I did 30 minutes of cycling, then a BodyPump class (increased squat and chest weights), then went home and walked the dog, foam rolled and still had so much energy I could’ve run a marathon or something. It was really funny how energetic I was. I think a little bit of sugar (few squares of dark chocolate & a muffin) and two easy workout days before had something to do with it. 😀

Friday was the most active day this week, burning in total around 1300 kcal. First I cycled to the city to go swimming: 500 m breaststroke, 1000 m front crawl and 100 m backstroke for cooldown. Then I cycled back home, walked the dog. Did other errands and some work and then walked to the other city to get my road bike. Yes, you read that right: I got my road bike! 🙂 An early graduation present from my family. Then I cycled home. This bike is so smooth and fast compared to my old bike. Love it! Ended the night with foam rolling as always.

Saturday: running day! A short 47 minute run, around 7,6K and average pace of 6:09 min per km, so actually pretty fast for me. The weather was gorgeous and I was out all day long. My face even got a little burnt by the sun. My body was a little sore from the previous days so it was good to rest more.

Sunday was the day to properly try out my first road bike. The day before was a total carb-fest (lots of bread & cake…), so it was good to put these carbs into use. I cycled on the Saka-Ontika-Toila limestone cliff and the views there are just simply breathtaking. All in total: 2 hours and 5 minutes, 51 kilometres. My longest bikeride and my legs actually didn’t get that tired, my hands were the worst. And now I have my top all tanned on my shoulders. 😀

I already know I’m so going to enjoy the views of Ida-Virumaa on my bike all summer long. Can’t wait! 

 

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In total:

4 hours of foam rolling

4 hours of cycling

2 hours 50 minutes of walking

2 hours 15 minutes of BodyPump

1 hour 30 minutes of running

45 minutes of swimming 

When last week was about recovering, this week was about slowly returning to running. I originally really wanted to do a longer run on Saturday but since Maris advised me to only do an easier and shorter run, I followed that recommendation. Just because my ankle doesn’t hurt right now, doesn’t mean it’s all recovered. I can’t just start running 35+ km a week like I did before the injury. I have to take things slow to return to running and stay injury free in the long perspective. 

I know I can run the half-marathon in 4 weeks. It’s my first 21,1K so the time and pace won’t matter. It’s all about completing the track and getting across the finish line. Of course I have some time goals in mind but I have stay realistic and not forget the long perspective (= it’s not my only race this season or in my life). I feel like I’m ready. Luckily I got to run the 16K in Elva before the worst times began with the injury. The 16K there proved me that my body and mind are ready. I even enjoyed the run although my foot hurt like hell! I’m not sure if I can run any longer distances before the race on the 15th of June but if I don’t, at least I have the 16K experience under my belt. But it would be nice to do at least one 14–17 km run…

We’ll see how things go. Take one day at a time and don’t worry too much.

Oh, today’s bike ride gave a crazy, insane idea. Tartu Rattaralli 70K 2 weeks before my half-marathon. Should I do it? I kind of want to… But would it be wise? I doubt that. I’m the most afraid about falling in a crowded start and getting hurt before my 21,1K and graduation. I’m going to have to think about it.

Narva Energy Run: in less than a month. Tartu Olümpiajooks: in less than a week.