Week 21 – Somewhat Active Recovery

I had a pretty busy weekend, so I’m still working on my Liverpool update – this week I promise! (uh. or next *wink*)

Week 21 was not bad considering I was still in Liverpool until late afternoon Tuesday.

Here’s a little overview and if you want to read further, there’s a bit more info:

week 21 overview

Planned vs, Actual

Monday – AM Workout planned in hotel room, but turned out there just wasn’t the space to do it. In any case we went on a Beatle Bike Tour in the afternoon, so I got plenty of kilometres in, 26KM biking in total.  (I don’t want to spoil too much with loads of photos, I’ll do that in an extra Liverpool post)

Tuesday – AM workout planned, did a 5.5KM recovery run instead (and it wasn’t really recovery speed, it was a little bit to “fast” for that).  After we were ready to check out of the hotel we left our bags and spent a few hours at the British Music Experience, lunch and then back to the airport.

we had a great time at the BME. So much to see and also do!

Wednesday – AM workout planned, definitely didn’t happen. I really struggled hard to get out of bed. I was super tired but still didn’t sleep well.  I did manage to do my stairs at work, 2min 36sec.    Maybe I will have this as a goal again in June as it doesn’t seem to be going that well!  Skipped spinning after work.  I just had no energy. Biking commute total 4.4KM.

Thursday – No AM Workout planned as I needed to get to the Osteopath at 8:30AM. So, biking there and to work 8.92 KM.  After work I had to go to the audiologist because my new hearing devices were not set up correctly and they were driving me mental. Afterwards there was another 2.2KM biking home. I did nothing else in the evening. Total biking 11.12KM.

Friday – No AM Workout planned instead a hospital appointment for my EMG, then a few errands already had me at 11.41KM biking in the morning.  Spent some time at home trying to organise and tidy, then I biked again for my massage client in the afternoon.  Morning + afternoon kilometres total 21.63.

Saturday – No AM Workout planned, up and at ‘em for spinning! Ron didn’t feel like going to the gym (he was recovering too this week) so Vincent and I went and had a good RPM session.  Afterwards I rushed home, showered and ate and took off again for my Mobility Trainer Course in the afternoon.  Lots of good tips and new exercises learned to help others with mobility, flexibility and stability.  Total biking: 5.63KM

Sunday – nothing official on the books but wanted to go out for a run anyway.  I didn’t make it out as early as I wanted, so it was pretty warm when I started.  I had two filled water flasks on me (took my hydration pack) and I drank them both!  I made it to 10.5KM and was really close to the station so I decided that was my ending point.  Stopped into Starbucks for a cold brew and some yoghurt and then got on the bus home.  Rest of the day was more organising and tidying (it’s a huge project – I’m trying to get rid of things but I find that challenging).


fiddling around with the camera. I kind of like this one.

Steps were lower this week, but in total 79,921 (but that includes the 10.5KM run; forgot to use my other watch for that), so still more than 10K per day average.


Week 22 Plans

Monday – AM Workout
Tuesday – AM Workout
Wednesday – gym (spinning? Bodypump?)
Thursday – AM Workout OR bodypump
Friday – EARLY (and I mean early) morning flight from Dusseldorf to Málaga
Saturday – lie in sun
Sunday – lie in sun

How was your week? Do you run even if you don’t have anything on the schedule for a little while? What’s your favorite way of active recovery?  Was your childhood influenced by British music like mine was? 


  1. I pretty much keep the same schedule for running 3 days a week whether I have a race coming up or not. have a great week!

    1. Renée says:

      Thanks Deborah!

  2. Coco says:

    Oh, that Beatle’s ride sounds fun! I do try to keep up with at least my long run, but that fell by the wayside this week when I made running with Scooby more of a priority.

    1. Renée says:

      I think Scooby is a GREAT excuse!

  3. I try to stick to a regular run schedule even when there’s no race on the horizon – keeps me from getting lazy ;)

    1. Renée says:

      I hear ya!

  4. akepolito1 says:

    I usually stick to a schedule but sometimes the best runs are those unplanned! Sounds like a busy and pretty active week!

    1. Renée says:

      yes sometimes it’s really the spontaneous runs that really rock!

  5. Wendy says:

    My workout schedule is planned around my work schedule! But I still run 4 days per week. For the summer I’m switching my days up a bit, since running early in the morning is preferable.

    1. Renée says:

      I also take a look at my week ahead (well for May I looked at the whole month) and planned around things. it’s easier I think. do you go to the box also usually before or after work?

  6. luciepalka says:

    I run regardless if I have a race coming up or not, although if I have a race, I’m much more motivated and will do more speed work.

    1. Renée says:

      it is definitely more motivating with a goal in mind!

  7. I wonder if any runner has actual recovery days. I always seem to go too fast for recovery as well! I find schedules to be too constraining. I’ll use them as a basic guide but don’t stick to them rigidly. I do what I feel like and it’s worked out pretty well.

    1. Renée says:

      true. i hardly have any days where I really, REALLY do nothing! I do however LIKE the structure of a training plan and a training GROUP is even better for me. but everyone should do what works best for them.

  8. Jenn says:

    My running schedule stays mostly the same.
    I find it easier to keep it going than to take a break. Can’t wait to hear all about Liverpool!

    1. Renée says:

      It is easier to keep going. I know if I take too long between runs I start making excuses (current one: it’s too hot and humid).

  9. Darlene says:

    I love the way you record planned vs accomplished. Mine would be scary. Congrats on a good race. I run short races instead of speed drills. I know that I need to cross train but I need to find the time.

    1. Renée says:

      I’m really finding that if I plan it (write it down in my bullet journal for example) then it’s more likely I will do it. I work really close to home and don’t have to travel at all for work (well I may occasionally have to go to Amsterdam 1 x a month in the near future) but it’s taken me quite a while to make the time for myself. But you are still running when you can (i.e. regularly) and keeping active so that’s good. Also finding time to cross-train is tough, but I’m now seeing it more simplistically – my 30 min in the morning IS a sort of cross-training, as are all my bike rides.

  10. I try to run at least 3X/week regardless if I have a race-in-training or not. Sometimes, those runs are fairly short (anywhere from 2-6 miles), but they’re just enough to keep me active.

    1. Renée says:

      your approach is so healthy. I really admire that about you!

  11. I don’t have any type of good workout or training plan that I follow, whether I have an upcoming race or not. I just kind of wing it (which has not served me well, as you might expect!) I’m trying to get things back on track now that summer is almost here. Time will tell.

    I was born in 1961 and would have been a little too young for the British Invasion, but I have 3 older siblings (the eldest was born in 1950), so I was definitely exposed to it at a very early age!

    1. Renée says:

      Well, I’m not an expert but I can recommend a little bit more than winging it in any case ;-) you’ve got some fun stuff coming up so hopefully you can get some good training in beforehand!

      I was born in 1968 but my dad is the big music fan … he is young too, he was born in 1950. So all my growing-up music was his music! mom was very musical too – she was more the Joan Baez type in those days though.

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