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Currently: A Week of Fitness + Work + Recovery (Coaches Corner)

Now that I have been back to working out and running for a few weeks, I thought you all might be interested to know what my fitness schedule looks like throughout the week, and how I am making sure to stay healthy and recover well! Then join the Running Coaches Corner Link Up.

Speaking of Currently… don’t forget to enter my Currently Loving Giveaway!

Currently: A Week of Fitness, Work, and Recovery

What my fitness schedule looks like throughout the week, and how I am making sure to stay healthy and recover well! Then join the Running Coaches Corner Link Up. @suzlyfe http://suzlyfe.com/currently-my-fitness-recovery-coaches-corner-71/

My Fitness Goals

  • Consistent activity throughout the week
  • Reintegration of cross training
  • Mental happiness
  • Physical happiness (particularly digestive!)

A brief overview of my week:

  • 20-25 miles, runs from 2-5 miles at a time, 4-5 miles per day
  • 5 days of running, 2 days of cross training/strength training (run to and from cross training classes)
    • On days that I run, average about 20,000-25,000 steps
  • 2 rest days, includes a walk with the dog and a shift at work OR errands
    • about 10,000-15,000 steps
  • 5 or so days that include shifts at work (3 lunches, 2 dinners, typically)

Here is what my week generally looks like:

  • Sunday: (Rest day)
    • While he has been off, Alex and I take Ridley to the park, then he goes to the gym while I take her on a short walk before we meet and get groceries.
    • Then we hang out at home for the remainder of the day other than taking Ridley on a walk in the afternoon. Oh yeah, and I usually nap.
  • Monday:
    • Short walk for Ridley
    • 4-5 mile run (whatever I am feeling)
    • Ridley gets her time at the park before
    • I head to the restaurant to work lunch
  • Tuesday:
    • Short walk for Ridley
    • 3-4 mile run before
    • Cross training class (LOVING REFORMER PILATES. Especially Studio Lagree, which kicked my butt AGAIN yesterday!)
    • 1-2 mile run home (total of 4-5 miles)
    • Walk for Ridley to Park
    • Dinner Shift at restaurant
  • Wednesday
    • Short walk for Ridley
    • 4-5 mile run (whatever I am feeling)
    • Ridley gets her time at the park before
    • I head to the restaurant to work lunch
  • Thursday:
    • Short walk for Ridley
    • 3-4 mile run before
    • Cross training class (LOVING REFORMER PILATES. Especially Studio Lagree, which kicked my butt AGAIN yesterday!)
    • 1-2 mile run home (total of 4-5 miles)
    • Lunch shift at work (not always)
    • Walk for Ridley to Park
  • Friday: Rest day
    • Walk for Ridley to Park and maybe a short walk after
    • Long Lunch shift at work
  • Saturday
    • 5 mile run (either 2.5 mi to coaching then 2.5 miles with Alex or 5 miles with Alex)
    • Dog walk to park
    • Dinner Shift at restaurant

It looks like a lot, there are a lot of moving parts, and yes, there are days that my legs are super tired–like last Saturday! But I also make sure to make recovery and nutrition an absolute priority. 

Prioritizing and Achieving Recovery

  • Runs are treated as “base building” type runs. I am not pushing paces, and I just let the run be enjoyable my happy place. 
  • I get Alex to massage my legs, lol
  • Compression socks and other tricks to help me balance fitness and long hours on my feet.
  • NUTRITION aka Eating constantly. Food at the restaurant is very calorie dense, and I definitely get plenty of it. I start early in the morning and eat throughout the day. Need tips on training nutrition?
  • Hydration. Goes without saying
  • NAPPPPS on the weekends. Very important, especially because I have to stay up late for dinner shifts.

Final Thoughts

Right now, I am in my happy place. I am working out enough to feel that I am working out, but I am not physically overtired (I totally overdid it Thursday-Saturday morning last week, I will freely admit that!). Running for me is about being in this gorgeous weather, spending time with Alex, and feeling free and strong and capable. I am really enjoying my strength training classes on the Pilates reformer, and I need to make a decision soon about that–can I really find the inner initiative to do work at home? Right now I really feel that I need someone to make me do the work. To be determined.

Obviously, you are not me and I am not you. Do not take my workout schedule as a perfect or “go to” schedule, and consult your doctor or a certified professional before initiating any fitness plan.

Suz finally reveals what a week of #fitness looks like for her! What do you think? #coachescorner… Click To Tweet

What does your week of fitness look like?

Join the link up and Running Coaches Corner for more great running advice and content!

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I am linking up with myself, RachelLora, and Debbie for Running Coaches CornerPattyErika, and Marcia for Tuesdays on the Run, NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday.

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