Black Friday. The day after Thanksgiving. A day traditionally reserved for recovering from overeating, moaning at the scale results, and of course marathon shopping. I had a non-traditional Thanksgiving, so it stands to reason that I should have a non-traditional Black Friday.
I (mostly) ran a 10K on Thanksgiving, and was pleased with my time. I didn't have a traditional Thanksgiving Dinner, but did have a small slice of coconut custard pie. Other than that, I ate well for a race day. The scale this morning said 160.0, right at the bottom of my desired range; but that's okay. I know part of it is a normal, temporary drop from running yesterday.
While I have no need to recover from overeating, and I have no complaints about the scale, I do need to recover from a longer run than I've been accustomed to. Check the bad foot; running 7 minute miles bothered it less than walking 13.5 minute miles did. Check the sore thigh. It's doing about as expected after a running day, and will probably let me run again tomorrow.
I took a couple days off from both running and weight lifting before yesterday's race, so this morning I did the once-routine TGU-windmill combos and kettlebell snatches in addition to my now-routine pullup du jour (chinups today) and pushups. Then I went off for a 5K walk to ensure that I'd get my 10K steps in today.
My natural walking pace on this recovery day turned out to be about a 15:10 mile, as compared to my natural walking pace on Tuesday and Wednesday being about a 14:20 mile. That's okay. It will get better.
Of course, I need to lift some weights on a non-running day to feel like I'm doing something and to work the muscles differently than running does. Motivation and finding time can be issues in accomplishing this; but today I was lucky. I'd met Robert (ON2VICTORY) yesterday, and he had expressed interest in trying out my 35 lb. and 45 lb. kettlebells while he waits for the 20 kilo and 24 kilo KBs he has on order. So we met at my house mid-day to talk and demo kettlebells and weights.
That go me motivated enough to get a little light KB work in, more like play than work. It also got me motivated to do my real weight lifting. Robert borrowed some of my dumbbells and had me snap some pics of him doing presses on his phone. I hope some of them turned out to be usable. I did Romanian deadlifts, walking lunges, and bench presses. Robert captured a couple shots of me doing walking lunges in the basement; here's the clearer one:
I was pleased that I managed to do a set of walking lunges (20 paces = 10 lunges on each side) with a pair of 20 lb. dumbbells. I hadn't been able to handle that weight the last time I tried it for walking lunges. In hindsight, that was probably because of my sore thigh, which isn't nearly as bad now as it was then.
Once again, I failed to think about good photos till after the opportunity was passed. It's nice that Robert was smarter than I was in that department.
I did end up doing one traditional Black Friday activity. I spent some time online hunting for good prices on laser printer toner. Ended up finding prices for toner for both my printers substantially cheaper than the last time I bought it.
By the end of the day, I noticed I was running a bit short of steps. A short pleasure walk took care of that, and tomorrow should feel like a normal Saturday. Today looks like a successful recovery day, adding to the satisfaction of a well-run 10K yesterday.