Friday, March 6, 2015

Frustrated Friday- How to get through a bad week of training

We all have our ups and downs in running, in life, in everything but it is still tough when things don't go how we plan. Last week went great, running was wonderful despite being all on the treadmill thanks to cold and wind. Even with a busy weekend I managed to get in my workouts. Now fast forward to this week.


Monday: sleep won but I lifted after work
Tuesday: 1 mile repeats turned into a sluggish easy 6.5 mile run
Wednesday: lifted in morning and afternoon gave up on running after 3 miles which included 3 walk breaks. Yoga instead in hopes of refreshing.
Thursday: morning 10 mile tempo run turned into 7.5 miles at MP, started awful and got slightly better last 4 miles.
Friday: no running today, leg day
What now? Shake it off and learn, right? The good news this is a cutback week so lower mileage but after such a great week mentally this is tough. I know my body is telling me something but what?

  • Am I eating enough and the right foods
  • Am I sleeping enough
  • Am I resting/recovering
  • Drinking enough water
  • Am I just tried of the winter, dark days and treadmill running
I'm sure it is a combination of many factors: Tuesday is always a long work day and fueling for the evening run is tough. This is a recovery week so I'm taking the bad runs for what they are and not focusing on them. Next week will be better, I'm letting my body rest and recover. What am I going to do different?
  • I'm rethinking my evening run fuel plan and trying UCAN 
  • Increasing intake to 3 meals (300-400 cal) and 3 snacks (150-200 cal)
  • Trying to get to bed a little earlier (bedtime has been creeping later the past few weeks
  • Most of all I will be getting outside! 50s in the forecast for next week!! I'm a little too excited about this! Even the 30s for my Saturday long run have me smiling already.
How do you get through a bad week (or weeks) of running? Despite the rough week I am thrilled that I remain pain free other than the normal sore muscles. 

Linking up with Jill for Fitness Friday Any fun weekend plans?

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12 comments:

  1. Ugh, yes. Sounds like my week. I'm fighting some kind of cold and just not feeling it. Hopefully we're both back to normal soon!

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    1. Hope you're feeling and running bettter

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  2. Does your training plan have build weeks and recovery weeks? Maybe your body is telling you it needs a recovery week - either due to stress or hormone fluctuations or fighting of an infection. I've had a similar week although I have a cold and it is more obviously explainable. Hope you get your mojo back soon! One week will not make a difference - especially since you've still been training, even thought your workouts didn't meet your own expectations.

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    1. Yep this is a recovery week so I'm taking the poor week lightly since my biggest week in months was last week!

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  3. I'd be interested to hear whether you like ucan. I've never tried it! Some weeks your body just needs more rest than others. Hope you have a great week!

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    1. I've been using UCAN for 2 years and love it. I only use before long runs

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  4. Pain free is awesome! When I have a bad week I seem to always look for the why. So many times it's not fueling properly. What is UCAN?

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    1. UCAN is awesome! Slow release starch that teaches body to fuel on fat. 1 serving lasts 2 hours so no gels during anymore. There isn't a sugar spike and crash and only fuel that doesn't cause me gi issues

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  5. That is definitely the truth and I have to remind myself of that often when training for races! Just getting out there for a run is a 'win'! When I have a bad week of running, taking a little extra time to roll out my legs and stretch helps. If I'm really burning out, I will swap out a running day for cross training or light strength training. Anything to switch it up mentally and physically.
    Amy @ http://www.livinglifetruth.com/

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    1. That's right! Some runs are more mental training :)

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  6. if your biggest week in a long time was last week it could just mean your body needed you to scale it back a bit more for a full recovery? Not sure if that is an aging or nutrition thing but i certainly find i value my recovery times far more now than I did in my 20s!!

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    1. I think this is part of it too! I used to run 6 days a week in my20s and feel great, but I also wasn't a mom then which adds to it as well. The low week was just what I needed

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