The week started off with a sunny and warm run with the #betterforit ladies on Monday morning. Still struggling with running early in the morning but with such an amazing group of ladies, it makes the run a whole lot easier. We were also lucky to have a visit from Dr. Bubbs after our run, who gave us very helpful stretching and nutrition tips! Tuesday and Thursday I took a running break and did a complimentary full body NTC workout. I also ran with the NRC group on Wednesday night and clocked my fastest km yet. So encouraging to run with a group of people!! After 6 days of workouts in a row, I took a much needed rest day on Friday. To be honest it felt kind of weird to not do any physical activity on Friday. Yesterday, I ran my second furthest run ever, I ran 11.4 km at an average pace of 5:25min/km, which is the fastest pace I’ve ever run for such a distance. It was a hard run but it’s so rewarding to see that slowly but surely, I’m improving! And today, I finished off my week with a short but quick run before the weather turns to rain tomorrow. It’s neat to be documenting what I’ve been doing each day. I put the Nike Women’s 15k calendar on the fridge to keep tabs on my progress and workout. If you don’t have the calendar, you can always just make your own to keep track of your workouts.
How I’m feeling:
Most of my runs felt good this week except for some tightness and pain under my foot and ankle on Saturday. I’ve been really careful and trying to put into practice the exercises I learned on Monday from Dr. Bubbs. I share them below
What I learned:
-0.68 x your body weight (lbs) is the number of grams of protein you should eat per day when training. Last week I talked about craving protein after long runs and it looks as though I’m probably not getting enough protein. On Monday, Dr. Bubbs came in to talk to us about nutrition and one of his recommendations was making sure we’re getting enough protein. Being a vegetarian, my protein sources differ from those who eat meat but there are still lot’s of protein sources that I can eat. I can eat eggs, yogourt, cheese, chick peas, edamame, tempeh, seitan, whey isolate, etc.
-Use a golf ball or tennis ball to avoid getting plantar fasciitis. Dr. Bubbs recommended we roll a ball under our feet before running to avoid tightness and feeling pain in our feet while running. I often experience pain under my foot, so I’m hoping that using this tennis ball that I got (you can hit your local dollar store to find a cheap golf or tennis ball) will do the trick!
– Stretching after a run is so important! I’ve often forgotten to stretch after running but I’m realizing as the weeks go by, the importance of stretching post-run. Even if it’s just for a couple of minutes, it will make a huge difference in how you feel and your recovery process. Below are some stretches we learned this week that can be useful post-run.
How was your training week? Learn anything new? How are you feeling?
Wishing you all a wonderful training week!