One month has now passed since I recovered from COVID. My runs are gradually feeling more and more normal, although nowhere where they were before getting sick (roughly a minute per mile slower). My heart rate is coming back under control; when I first tried running after Covid, it would spike sky-high within minutes of running at a slow pace.
The past two weeks were busy with family celebrations for birthdays and weddings, hence my lack of training updates. I ran three times the week of September 6-13 (8 miles total) and four times the week of September 14-20 (15 miles total). This week, I ran 21.5 miles over five days and felt the best I have yet.
Monday: Rest day
After a long weekend away for a family wedding (complete with chasing a walking toddler during the entire ceremony!), I embraced a lazy rest day.
Tuesday: 4.3 mile easy run & strength training
The weather cooled down significantly, which I appreciated. It was 45 degrees when I ran at 6 AM – I even took a pair of gloves! Long sleeve and shorts weather is my favorite running weather.
I joined the September group strength program with Lift Run Perform. Last week functioned as a week 0 (learning the movements); this week served as the first full week. The strength workouts are longer than I usually do, which is an appreciated challenge.
Wednesday: 4.3 mile easy run
My legs were heavy from strength training, so I treated this run as a true shuffle. As with any good recovery shuffle, my legs felt much better by the end!
Thursday: 4 miles walking & 20 min yoga
Thursday was an active rest day. I am trying to do yoga once per week to manage stress and anxiety. The weather was beautiful, so I took a 2-mile mid-day walk with Isla, and then Ryan and I walked a couple miles with the stroller to downtown for dinner for his birthday.
Friday: 4.2 mile stroller run
My pace is still much slower on stroller runs, but that is okay. I’m committed to keeping my easy runs truly easy, knowing that eventually, my running will return to its previous levels.
Saturday: 10k long run
My longest run post-Covid! I felt confident in not monitoring my heart rate anymore and ran by feel. My average pace was 9:24/mile at an easy effort (heart rate 150 bpm in high humidity), which is progress.
Sunday: 2.5 mile easy run & strength training
Ryan and I ran together with the stroller. He’s using run-walk intervals after having Covid, so we used those throughout our run. Admittedly, neither of us were in a great mental space during this run. We discovered when we headed out for the run that someone vandalized the Biden signs in our yard and our neighbors’ yards, including spray painting obscenities and throwing the signs into the street.
Each week in this strength workout includes two workouts per week. I really am enjoying this strength program. I am pushing myself in terms of how heavy of weights I am using, especially with upper body exercises.
How was your week in running?