Weekly Wrap 31 | Slow Build Back

Welcome to Weekly Wrap 31.  Second week after the Berlin Marathon consisted of a slow build back to a base.  This week also brough my first speed workout since my injury AND first trail run!  Linking up with Holly and Wendy for this Weekly Wrap.

 

November Project PR Day



 

Second week post-Berlin and now… week 11 post-injury.  You can read lots more on my injury in these past posts here. While I did successfully run the Berlin Marathon, I am not quite at 100% recovered.  Sometimes I will feel a pinch in the hamstring and adductor on a run still.  And I can’t yet fully extend my leg.  However, I am progressing back well AND did my first speed workout since the injury this week!

 

Monday 9/24

Run: Strength class.  Jet lag had me up at 4:30am.  I made the most of it and went to the 5:30 strength class at EDGE.  Luckily, the workout was mostly arm and core heavy.

Other:  Back to reality.  First day back at work in two weeks and I had to lead an all day teacher training.  Dead by the end of the day.  Jet lag was lingering and I had all intentions of going to pool run in the evening…. but opted to go to bed at 6pm instead.  HA!

 

Tuesday 9/25

Run:  Easy miles.  I hit the track at 5:30am in order to run an easy 4.5 miles before coaching Sprint Tuesday.  It started POURING the second I began.  Luckily it stopped when the Sprint Tuesday group arrived and I had extra clothes in my car.  But as I stood there coaching the mosquitoes ate me alive!

 

marathon training groups in Chicago

 

Wednesday 9/26

Run: Rest + Strength Class.  Back to Robyn’s 6am strength class after two weeks off.  Holy sore muscles, Batman!

Other:  In the evening, fellow Windrunner and Dietician, Lydia, and I led a talk at EDGE about how to fuel right as a vegan athlete.  She covered the more science elements (ie: how much iron, protein, etc.) and I shared recipes and tips to put the science into practical application.  The feedback on the talk was overwhelmingly positive and I hope to do more soon.  In the meantime, if you have questions about being a vegan athlete or topics you’d like to see answered in posts, please email me at becca@rabbitfoodrunner.com.  

 


 

Thursday 9/27

Run:  First speed workout since my injury!! In the morning I joined the other Windrunners for the first time since June at the weekly team speed workout.  I was SO happy.  The workout was not anything too taxing: 3x 1 mile crescendos starting at marathon plus 60 seconds and ending at marathon pace.  Nothing faster than that.

Other:  A lot of people have asked, “What exactly is the Windrunners? Who are you guys?”  I’ll admit that PR has been lacking.  But this article from the Every Girl explains who we are and what we are about.  Strong women supporting each other’s crazy dreams.  

 

Photo Cred: Mike Killion

 

Friday 9/28

Run: November Project.  Scheduled as a rest day BUT it was the first time I could fully participate in PR Day at the new location since my injury.  I couldn’t pass it up.  Luckily, since I hadn’t done the full PR course before (just modified versions) I could set a PR without pushing myself hard.  I earned my photo with the PR necklace (pictured at the start of the post).

Other:  Inspired by some questions at the vegan talk Wednesday night, I published a new recipe. Vegan mac’n’cheese!  It uses my cheese sauce from the post-workout vegan grain bowl plus high protein chickpea pasta.  A simple, healthy alternative to mac’n’cheese to satisfy a comfort food craving.

 

vegan mac and cheese potato carrot cheese sauce

 

Saturday 9/29

Run: TRAIL RUN!  If you thought I was excited about my first speed run back, you should have seen me Saturday morning.  My friend Andrea joined me for my first trail run since June and I could not contain my excitement.  The weather was perfect and the trees beginning to change.  I didn’t realize just how MUCH I had missed being out in nature until we started.  Ah, my heart was so happy.

 

first trail run post-injury

 

Sunday 9/30

Run: 55 min pool run.  Back to the pool!  Now that I am writing this all out, this week had a lot of firsts!  Sunday was my first time back in the pool since running the Berlin Marathon.  Pool running really helped me get across that finish line, so my run today was full of gratitude.

 

 

And that’s a wrap! With Berlin finished, the focus for October is to build back an aerobic base and higher weekly volume.  Initially, I was going to run the Chicago Marathon with the Windrunners, but it really doesn’t make sense for me.  I only ran Berlin because I wanted to finish another World Major.  While I absolutely adore Chicago and would have some cool opportunities this time around thanks to Nike, there really is no point in doing another marathon.   

 

Instead, I will be out there cheering again like last year.  Spectating the marathon as a coach is so special.  A few athletes I’ve been working with remotely are in town racing and I can’t wait to see them. In terms of my training plan?  Let the off season begin!  Typically in the off season I hover between 35-45 miles per week (the peak of my in-season training is 60-75). I want to get back there while adding in a LOT more strength, mobility and agility.  Onward to October I go!

 

What does your off season look like?  Who is running the Chicago Marathon?  Roll Call below! Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

 

Happy running,

Becca

 

 


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Cari
5 years ago

Nicely done. Love the PR necklace

HoHo Runs
5 years ago

It’s great to hear you’ve been able to get back speed work and trail running after your injury! I bet the trail was lovely with those Autumn colors. I look forward to your Berlin recap. Enjoy your off season. I take mine during the summer, most years, as Winter running is prime time down south. Thanks for linking!

Chocolaterunsjudy
5 years ago

It definitely sounds like you’re back in a happy place & that’s good to hear!

I do love an off season. Not quite there yet. And it’s either going to be really short or really long . . . I’m signed up for a half in February but not sure if I’ll get to go to it.

Marcia
5 years ago

Cheers to the off-season! I totally hear you on opting out of Chicago. Trails in fall are the absolute best. I can’t wait to run them more!

therightfits
therightfits
5 years ago

Great week! Awesome that you are keeping the pool in the mix 🙂

Wendy
5 years ago

I just love all the opportunities you are having with running. Did you post a Berlin recap? I need to look for it.

I think you made a wise decision on Chicago. I’ll be out there spectating too. Hopefully with Marcia and Erica at Mile 13!

kookyrunner
5 years ago

I love your photo from the November Project PR day, lol!

So glad to see you back to your speed workouts! You really are coming back from your injury so strong. I’m not running Chicago this year (ran it last year) but I’m going to virtually cheering for a lot of runners from home.

Kimberly Hatting
5 years ago

Glad to hear you’re feeling so good! I wasn’t able to read your post last week (it kept crashing on me), so I’m gonna attempt to head over now and check it out.

Deborah Brooks
5 years ago

Really fantastic to see you back at your speed workouts and looking so happy