Monday, 14 May 2012

Big Gains

This week it has been about intervals, intervals and more intervals. I also managed to squeeze in a tempo run, an easy run and a long run. By Saturday I felt like this. . .

The reason for so many interval sessions being that I started the week doing the interval session that I missed from last week due to Little A being unwell. After a trip to the doc and some medicine the little guy was back to his lively self the next day and so was my training.

This week I have seen some awesome gains in my fitness as I have hit new speeds in all of my sessions. Generally I have felt a lot stronger and a lot more like the pre-baby runner I once knew. Is it because I am finding my groove in my easy runs and getting better quality speed sessions or is it all my speed work paying off? A bit of both I think.

Unfortunately as my running has increased I have let my core training slip a little. I was very consistent and commited to my core training in the early days of my return to running knowing that Post baby this would be the most important step in returning to running. But now I am well and truly back and as I have built up my sessions I have just struggled to find another block in the day for more training.

I thought that by doing lower mileage I could take a more relaxed approach to my pre and post run regime. But with high intensity sessions I am discovering that the actual running is STILL only 1/4 of the picture. Strength training, Recovery and Nutrition still play equally important roles.

I simply can't dedicate the time that I have previously to these areas though. Here are my time effective solutions that I am trying (or about to try) at the moment:

Strength Training
My body has given me a warning this week as I really felt my lower back getting tired in the last few kms of my long run. So starting from this week I am going to try and do 5 minutes each day. This may be a couple of hovers in the lounge room, some pelvic floor exercises before going to bed or some leg raises at the play ground on my walk with Little A. Whatever it is, it will be better than nothing. I just need to pull my finger out before I get side lined with an injury

I will start "Foam Rolling" on the floor when Little A has his tummy time. I am usually lying on the mat with him so I might as well be rolling while I am down there. He will also be a good distraction from the pain. . . oh foam rolling I dread you! At night I am turning my electric blanket up to max for the first 5-10 minutes to warm my muscles and trying to use the wheat bags on anything that is tight after a hard session. If I am really sore or tight I will also wear my compression pants under my trackies.

Since all my long runs are sub 2 hours I am not having to worry about Carb loading for my runs. As for post-workout I have been having a Sustagen Sport shake after my run in addition to my normal meals and snacks. This is also to help replace any energy I have burnt on the run so I am not getting too much of an energy deficit while I am breast feeding. Because YES exercising while breast feeding is fine (with adequate energy intake!). . . I'll save this rant for another day but for now, lets just say you wouldn't want to be the next person to ask me if running is a good idea while feeding?!?! And I don't mean literally during a feed!

Hopefully all these little bits and pieces that I CAN fit in to my day will keep me injury free and running strong. . . we will see.

Anyhow back to the washing for me. Amongst the mountain of Little A washing I have some awesome new 2XU pieces that I scored for Mothers Day. Can't wait to break in the new clothes with some more awesome sweaty sessions this week.

May all your miles be Merry!

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