Going for 55K: Week 6 & 7

Recovery Week From Running - Long Run

First of all, sorry for the delay. You know the holidays have been around and I also managed to get a little bit of a man-cold so there has been a lot going on. But enough about that! Let’s make this post more juicy than ever instead of making it a double weekly update. The first week was a recovery week from running due to the 30km race I had on Sunday the week before, and the second week had a long run that stood out and some strength training.

Week 6

So the week after the Shek Kong 30km race I did not run for over a week. Not because I couldn’t it just felt good to rest from running for a week and let the accomplishment of completing a 30km race sink it. I was not completely free from pain on the Monday after the run though, I felt stiff in my calfs and in my knees for about three days.

Monday – Complete rest

On this Monday I did absolutely nothing even remotely close to training, I just took it really easy and tried to feel where I had pain and also took some time to reflect over the race in terms of when I felt tired when it started to hurt etcetera. I think it is a good thing to mentally go through a long run afterwards to see where and how you might improve.

Tuesday – Yoga

When Tuesday came around I felt it was time to activate the muscles again, but I didn’t want to provoke them too much so an easy session of yoga where the muscles got the chance to stretch out felt like it was really at the right time. Nothing too much, but around 20 – 30 minutes. It felt as if a lot of leftover sludge in the legs got released, which was nice.

Wednesday – Strength training

By the time of Wednesday, I felt that my body had rested enough to do some upper body training.

Push-ups 2 x failure
Rest 60 seconds between sets

Divebomb push-ups 2 x failure
Rest 60 seconds between sets

Triceps dips 3 x failure
Rest 60 seconds between sets

Chin-ups 6 x failure
Rest 60 seconds between sets

Ab exercise x 3
Dumbell overhead triceps extension 3 x 10
Bicep curls 3 x 10
Rest 60 seconds between each superset

Stretch 20 minutes

It felt good to be back in the game again.

Thursday – Yoga

Thursday this week had the same setup as Tuesday where I wanted to activate but rest at the same time, even though it is quite contradictive. But I feel that 20 – 30 minutes of easy yoga gives me just that.

Friday – Complete rest

Another day of complete rest, at this point I started to feel a small cold getting a grip of me, so with only two days to go until Christmas I really did not want to risk anything so I took the safe way out and gave me a day of rest.

Saturday – Strength training

As I felt way better from the cold I went down to the gym and did a full body dumbbell routine that I found and really like. You can have a look at the youtube video here or visit the webpage here. Whenever I feel that I need to the hit my entire body and really get a sweat on, I go to this workout. I can really recommend it.

Sunday – Complete rest

Christmas. In Sweden, we celebrate Christmas on the 24th of December. Even though I don’t live in Sweden the tradition hangs on.

This week was really a week of recovery, and I really felt that I needed it.

Week 7

A little bit more running and some added strength training fill this week. It still has the characteristics of a recovery week from running, and partly because it is.

Monday – Strength training

Another day of upper body training. I feel that I need to give the body the support it needs to be able to run for an extended period of time, that’s why I am adding more strength training to the training regimen for the moment.

Push-ups 2 x failure
Rest 60 seconds between sets

Divebomb push-ups 2 x failure
Rest for 60 seconds between sets

Tricep dips 3 x failure
Rest 60 seconds between sets

Chin-ups 6 x failure
Rest 60 seconds between sets

Ab exercise x 3
Dumbbell overhead tricep extensions 3 x 10
Bicep curls 3 x10
Rest 60 seconds between each superset

Stretch 15 minutes

Tuesday – Running

This was the first run after the 30km Shek Kong race and I took on the classic 11km of Sai Kung and Back. I must say that I felt a little bit stiff, and the stride felt a bit heavy. I had turned off the notifications from the Strava app so I was really astonished when I came back and noticed that I had held a 4:51 / km pace! I did not have in mind that I should run fast, just to go out and have a run. I am really happy that the body had recovered properly and that it was in such a good condition.

Wednesday – Complete rest

I don’t know if it was the running or if it was something else, but the cold that I mentioned earlier came back and made my head really thick so again, I had to rest because on Thursday I had a long run planned and I did not want to cancel that.

Thursday – Long run

Me and my wife ventured out on the Maclehose section 3 & 4. This was the first time I ever ran section 4 and simply put, wow! The first stretch of section 4 was a little bit boring with a really long hill upwards but once you got on the mountain the trail was amazing! Fantastic views and fantastic trails to run on. At some parts, it felt as if you were running on the clouds. I will definitely do this one more time.

Recovery Week From Running - Long Run

If I do though, I will bring more nutrition. It was both longer, steeper and harder than I had anticipated and I made a real rookie mistake of bringing to little to eat and drink. Me and my wife were so exhausted at the end of section 4 that my father in law had to come and pick us up. The full run ended up on around 23km and we were active for four hours, totally depleting the energy reserves.

Friday – Complete rest

Another day of rest. I am going to do this from now on every time I run for a long period of time. As my wife pointed out, it doesn’t feel as if you gain anything by hitting the road to close to a long run anyway. Maybe this will change, but for now, this is how it will be.

It was my birthday so that could also have something to do with it…

Saturday – Strength training

Time to hit the gym again, and time again for the ultimate dumbbell workout!

Sunday – Complete rest

More rest. As you can see, it has now been two weeks of quite a lot of rest and just a few runs. Partly due to recovery but also partly due to the fact that a stubborn cold has gotten to me and it feels as if it doesn’t really want to leave, so I am a little bit afraid that it will bloom completely if I am not taking it a little bit easier.

I do think that a recovery week from running doesn’t set you back as much as you think. In my opinion, it is always better to have longer recovery times rather than getting ill or injure yourself because you’re hitting the trails too soon after a race or illness.

So, again sorry for the delay of the weekly updates, from now on they will be out every week.

As always you can follow my running activity on my Strava profile. Until next time, take care, be safe and eat well.

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