Training Update: Four Months Postpartum
It felt like a crossed over a threshold in training this week: paces that seemed hard a week or two ago now seem easy. I've come to a place where I can push myself into the zone of discomfort all while feeling completely comfortable that my pelvic floor is holding up. I'm still sticking to a schedule of one cross train day, two rest days and four run days even though I feel like I could do more. I think if I were to run more I'd be 1) way more tired 2) very stiff/tight and possibly injured. Most of my runs end at feeding time which means I'm jumping right off the treadmill or just coming in from outside and immediately sitting down to nurse. Not ideal. I've noticed a real tightness in my hips and hamstrings. This week I'm going to make an effort to stretch and foa- roll in the evening after putting the kids to bed. Here's what training is looked like last week:
Cross-Training: Mostly consists of doing PT exercises for my pelvic floor. These exercises target the transverse abdominal muscles, the deep rotator in the glutes and the multifidi in the back. I also toss in a few pilates moves, plus some upper-body strength training: push-ups, push-press (while seated on the exercise ball), bicep curls and triceps dips. I've also ridden the recumbent bike on a few days just to loosen up muscles after my Sunday long run. I would say that the intensity of my cross training days is low to moderate.
Rest Days: I'm completely resting on my rest days (Wednesday and Saturday). Usually in the morning I think: "Oh, I feel great I can totally do another run or a cross training workout today!" But then the day slips by and I haven't done a thing, which is probably good because there's a lot of energy that is "leaking out" of me in the form of stress...more on that later.
Running:
Tuesday: Tempo Run on Treadmill
1 mile warm up at 9:31 min/mi
2 miles at 8:00 min/mi
.5 miles at 7:53 min/mi
.5 mile cool down at 9:31 min/
The 8:00 min/mi took some focus, but was totally doable (as in I wasn't dying). I did this run while Jack was napping and Sophia played in her "house" (aka a giant shower box) in the basement. By about the three-mile mark she was bored and ready for me to be done. All the more incentive to run faster and get it done before she had a chance to get into trouble!
IMG_4306
Thursday: Easy Run on Treadmill
5.2 miles in 48:07 at 9:15 min/mi
This run felt really easy and really good. Both kids were napping: golden!
Friday: Speed Work Outside
1 mi warm up at 8:35 min/mi
4x800 with 400 repeats
1st 3:26 avg pace 6:51 2nd 3:27 avg pace 6:53
3rd 3:28 avg pace 6:57
4th 3:34 avg pace 7:10
A dear friend offered to watch Jack and Sophia so I could get a run in outside. I missed the warm 50 degree temps on Thursday so it was back to 27 degrees when I did this run on Friday. I wish I had reversed the times on this and run decreasing splits, but I was a little too eager in the beginning. The road I ran this workout on was relatively flat, but there was a bit of head wind on the last two intervals when I turned around and started running in the opposite direction. It probably all evens out if you consider I had that wind at my back for the first two intervals. All in all, I felt really good. I pushed hard and my pelvic floor felt fine. It was a much-needed release of all the stress of this week.
Sunday: Long Run
8.69 miles at 8:40 average pace
IMG_4359
There was a little dusting of snow on Sunday morning, which made my run really pretty but a little on the slippery side. At one point I did this kind of trip over my own legs and almost wiped out, but wish a vicious swinging of my arms I was able to keep my balance: of course I probably looked ridiculous! The pace felt good, I tried to push it a bit in the last two miles: this is how the mile splits broke down.
Mile 1: 8:51
Mile 2: 8:53
Mile 3: 8:50
Mile 4: 8:27
Mile 5: 8:52
Mile 6: 8:48
Mile 7: 8:37
Mile 8: 8:37
.69 mile: 5:27 (7:53 pace)
Life:
As I mentioned there's quite a bit of stress in my life right now. Jack's surgery has been postponed to February 13. (You can read more about his story HERE.) Which means mentally and emotionally preparing ourselves all over again. Not to mention that the decision to postpone came as a result of complications from our insurance. Crazy BS that makes me so angry. Anyway. I've got a lot on my mind these days and running has been a good release and is probably the reason why I'm sleeping at night and not a restless ball of craziness.
How is your training going?
--Sarah
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