Mammoth Challenge Complete!

On Sunday this week, I wrapped up the Mammoth Challenge with a run on my favorite trail. This year's Mammoth Challenge was challenging for a couple of reasons: I had only 3 weekends to complete 46 miles and visit 3 trail towns, and I have been having issues with my knee. But I got it done, thanks to the great fall weather we've had and the cooperation of my knees, which have been improving with intensive PT. Instead of running the whole thing, I hiked more miles than I have in the past and found that I didn't mind it at all. Slowing down gave me time to see a lot more interesting things. I just have to allot more time to cover the distance. I explored new-to-me segments, and I plan on doing a lot more of that after I retire in May. 

After pushing hard the last 3 weeks, I was tired, and I dialed it back. I did more walking than running on Wednesday's trail run. I'm going to continue to focus on healing my knee. PT has been so helpful--running feels good--and I'm making a promise to myself to continue with the exercises at home once I'm discharged. 

Weekly Rundown:

Sunday: Ice Age Trail Run Lodi Marsh Segment 7.5 miles/1100 ft climbing

Monday: Strength Training, PT

Tuesday: Yoga with Adriene

Wednesday: Trail run 6.75 miles

Thursday: Strength Training

Friday: run 3 miles

Saturday: rest

Mammoth Hike Challenge Compete: 46 miles

Bonus miles: 10

Elevation Gain: 5210

Trail towns: 3

After my Full Moon Hike the night before, I was up before the sun and out the door as it began to rise. I drove to my most favorite IAT segment of all, the Lodi Marsh Segment, to finish out my Mammoth Hike Challenge miles. It was another perfect fall morning--warmer than it should be, but who's going to question that? 

I started with a brisk hiking pace, but once I got to the top of the hill, I decided to try a run. I felt a brief twinge in my knee, and then it was gone. I kept running, waiting for the pain to return, and it didn't. There were a few walk breaks to take photos of the beautiful fall foliage, which was at its peak. I also stopped to pet all the dogs, most of whom were pheasant hunting with their owners. What a wonderful morning to be out on the trail!

Monday's 'heavy' lift was the back squat: 

#1: 5 reps at 75# (45% 1RM)

#2: 3 reps at 90# (55% 1RM)

#3: 1 rep at 105# (65% 1 RM)

Deadlifts 5 x10:

#1 10 reps at 80# (40%)

#2 10 reps at 90# (45%)

#3 10 reps at 100# (50%)

#4 10 reps at 110# (55%)

#5 10 reps at 120# (60%)

Bench Presses 5 x10: rep scheme as noted above

#1 10 reps at 38#

#2 10 reps at 43#

#3 10 reps at 47.5#

#4 10 reps at 52.5#

#5 10 reps at 57.5#

Wednesday was another perfect fall day, and I laced up for a run on the trails at the preserve. I saw one little deer along the preserve road, but otherwise, it was just the squirrels and me on the trails. The colors were at their peak, the sun made them pop, and the temperatures were pleasantly warm. I didn't want this run to end!

No PT today because I had to drive out to my parents' to take my mom to her semiannual appointment with the neurology NP. Strength training continues. This week SJ told me not to do the bench presses since I did them on Monday. Call me confused...

Deadlifts: 5-3-1 for load:

#1 5 reps: 100#

#2 3 reps: 120#

#3 reps: 140#

Back Squats 5 x10 ascending weights starting with 40% of 1 RM and increasing by 5% per lift. These got spicy!

65#, 72.5#, 80#, 87.5#, 90#

On Friday, I had to push myself to go out in the dark to do this run, but I reminded myself that fall is coming to an end. I'm so glad I went because wow--what a beautiful morning I experienced! With the time change, I will hopefully see a few more beautiful sunrises before the darkness returns. 

Off the road...

My father-in-law has been dying to see his first great-grandchild. We made it happen on Sunday. My little grandson is more awake now and cute as a pumpkin...

I took my mom to her neurology appointment on Thursday. I was pleasantly surprised to learn that her cognitive score didn't change much. She seems more confused to me, but she isn't wearing her hearing aids, and I think that may be a big part of it. My dad did a lot of complaining when I arrived, and I offered to schedule appointments for him with his doctors, but he declined. I guess it's easier to complain. My quiet quitting and not pushing him anymore have helped me a lot. You can't force someone to do something they don't want to do....

Here's a photo of my little pumpkin from Halloween!

How was your week? Are you dialing back on your running mileage and/or your routine for the winter? How do you feel about turning back the clocks? I asked this on my IG--as an early riser, I am a fan of the extra light in the morning, obviously, but I am in the minority!

BTW, if we were runfessing, I'd tell you that I prepared a Halloween IG post of all the creepy things I've seen on the trails this year, saved it to my draft folder, and FORGOT TO POST IT! So there it sits, until next year, I guess...

I'll be sharing my October Mini Book Reviews on Tuesday!

I'm linking up with Deborah and Kim for the Weekly Rundown. 

A Week of Beauty

Fall is my favorite season, and this week once again reminded me of why I love it so much. Warm, sunny days and cool, crisp nights are the best. We've really had a nice fall again this year, and I just can't get enough of it! 

Weekly Rundown:

Sunday: Ice Age Trail Run West Bend Segment 15.5 miles/1950ft

Monday: PT/Strength Training

Tuesday: Fluid running

Wednesday: Trail run 5 miles

Thursday: Strength training/PT

Friday: Power walk 4 miles

Saturday: Full Moon Hike Ice Age Trail Gibraltar Segment 2 miles

Mammoth Hike Challenge trail miles so far: 39 miles plus 10 bonus miles

I was on the road at 6 am Sunday morning for my 105-ish-minute drive to West Bend, Wisconsin, with plans to hike the entire segment, out and back. It was beautiful with bluebird skies and bright sunshine, but it was chilly, 43F, and there was a brisk wind. I knew it would get warm, but I didn't count on wind. I was wearing shorts and a long sleeve top, and knew that my hydration vest would provide a layer of insulation. I grabbed a pair of dollar store gloves (I always have some in my car) and headed towards the trailhead. 

The West Bend Segment did not disappoint. Located in the Kettle Moraine National Forest, there is plenty of evidence of the glacial movement from the Ice Age. Kames, Eskers, and Kettles make up the landscape with lots of steep ups and downs. There were a few glacial lakes, and the bright sunshine lit up the foliage lining the shores. The trail was covered in leaves, which was pretty, but made it hard to navigate--there were a few times that I got off trail and needed to use my Far Out app to get me back to where I needed to be. If I had any complaints about this trail, the yellow blazes that guide hikers were few and far between. 

The trail took me through forest, a few parks with real bathrooms (yay!), and at the north end, the town of West Bend. I walked up above an area filled with fast food restaurants, which was a little jarring (and tempting), but it was a short section of the trail, and once past that, it was very rustic again. I didn't see many creatures on the trail, but I did see a group of deer and had a wild turkey land near me. What a beautiful trail--it's definitely on my top 5 favorite segments right now!

I missed the morning strength class--I went to see my grandson! So I went at noon to work on my lifts. Today's 'heavy' lift was the back squat: 

#1: 5 reps at 65# (40% 1RM)

#2: 3 reps at 80# (50% 1RM)

#3: 1 rep at 100# (60% 1 RM)

Deadlifts 5 x10:

#1 10 reps at 45# (30%)

#2 10 reps at 60# (35%)

#3 10 reps at 80# (40%)

#4 10 reps at 90# (45%)

#5 10 reps at 100# (50%)

Bench Presses 5 x10: rep scheme as noted above

#1 10 reps at 27.25#

#2 10 reps at 32.35#

#3 10 reps at 37.35#

#4 10 reps at 42.5#

#5 10 reps at 47.5#

Wednesday morning was another winner, weather-wise. I got to the preserve as the sun was coming up. While the bright sunshine made photography a challenge, I managed to get some beautiful photos. I mostly walked, but I did test out the knee for a few miles. It felt good during the run, but was a little sore later. I saw one deer--I was grateful for that- and also saw this amazing spiderweb! What a great morning to be outside!

Strength training followed the same rep scheme as last Thursday: 

Bench Press: 5-3-1 for load: the weights are based on a percentage of my 1-rep max; they will increase as we move forward! Let me just say that all the math involved in this scheme, calculating the lifts and loading the barbell, has got my brain hurting!

#1 5 reps: 45#

#2 3 reps: 55#

#3 1 rep: 65#

Deadlifts: 5-3-1 for load:

#1 5 reps: 95#

#2 3 reps: 115#

#3 reps: 135#

Back Squats 5 x10 ascending weights:

35%:60#

40%: 65#

45%: 72#

50%: 80#

55%: 88#

PT has been working me hard, and when I woke up Friday morning, my knee was feeling a little sore and swollen. I also felt a little achy--thanks, RA. With more miles coming up this weekend, I decided to do a power walk instead of a run. I popped a few ibuprofen before heading out the door. It was foggy, which always makes for fun photos, and I headed to the bike path hoping to catch a foggy sunrise. No such luck...the fog was so thick, it obscured the sunrise. The cooler temps helped me push my pace to a sub-14 m/m, which made me happy. My knee didn't hurt either! I'm hoping to throw in a few pickups on my next run. Stay tuned. 

On Saturday, the hubs and I drove up to the lake. My plan was to wrap up my miles on Sunday for the Mammoth Challenge. I also needed to visit one more trail town, so we went to our favorite brewpub in Baraboo for lunch. Tumbled Rock never disappoints. On the way home, we stopped at an orchard for some apples and took the long way home through the valley that meanders through the Baraboo Hills. We stopped at Natural Bridge State Park. It was a short walk from the parking lot to see this sandstone arch in the middle of the woods. This area is full of natural wonders from the Ice Age!

Later, I attended another Full Moon Hike, this time on the Gibraltar Segment. My friends Rachael and Melissa, who I actually met on this trail a few years ago, joined me. It was another really cool experience!

Off the road...

It was a pretty uneventful week for me! While I was hiking on Sunday, I received a few texts from my son and daughter-in-law about my grandson--he was having some eye drainage. I was pretty sure it was a blocked tear duct-so common in young infants- and told them what to do. They were pretty worried, though, and I went to check on him Monday morning after my PT appointment. He looked perfect to me! And so much more awake than the last time I saw him. What a little love bug!

How was your week? Are you enjoying some beautiful fall weather? Running any races? What was your favorite workout/run of the week? I can't pick one--but I loved my time on the Ice Age Trail on Sunday! I'm going to wrap up the Mammoth Challenge tomorrow on the Lodi Marsh Segment--one of my all time favorites!

I'm linking up with Deborah and Kim for the Weekly Rundown. 

My Turn

The past 6 months since my mom's fall have really taken a toll on me, physically and emotionally. While I have kept up with my workout routine while managing my parents' care, I neglected the maintenance needed to keep this old machine running. I'm paying for that now, with that knee injury. Now it's my turn to take care of my needs. My dad has pushed me away and is now refusing my help, as well as not going to any of his appointments, and while that is troubling, we have enlisted our care manager to try working with him. I'm 'quietly quitting'. I will continue to manage my mom's care and accompany her to appointments. 

I'm happy to report that my knee is improving with my conservative workouts, physical therapy, and the gel injection I received this week. The PT has me doing some deep hamstring and hip flexor stretches, and movements to strengthen my hips, adductors, and quads. We're also working on balance. 

Busy busy!

It was a busy week for me! Between my new grandson, work, and fitness, my days were full!

Weekly Rundown:

Sunday: trail run 4 miles

Monday: Yoga with Adriene Yoga for Sensitive Knees

Tuesday: Fluid running

Wednesday: Trail run 5.5 miles

Thursday: Yoga with Adriene Hips and Low Back

Friday: 12-3-30 (10-3.5-30) on treadmill (1100 ft, 2 miles)

Saturday: Ice Age Trail Dane County Chapter Hike-a-Thon 14.5 miles/1450 ft

I had plans on Sunday morning to go to the hospital with my hubs to see our grandbaby. I also wanted to run at the preserve. I was out the door before sunrise and went to the smaller part of the preserve, where I hoped to see some deer. Spoiler alert: I did! But not before I found a deer skeleton in the woods. Oh my heart. Seeing the live deer made me happy. I hope they survive the outbreak.

The conditions were picture perfect and my knee didn't bother me at all. I did smell something rotten in a few spots around the woods, so I know that EHD is still out there. My run ended on a positive note. I caught up to another runner, and we ran together for our last mile. She's injured too; she's having knee surgery after the marathon. Hopefully, I'll see her again in the future!

Because I had a PT appointment at 9:30, I hit the trail with the sunrise again on Wednesday morning. And wow, what a gorgeous morning for a run! Besides all the fall foliage starting to pop, I saw quite a few deer frolicking in the woods, which made my heart happy. There were signs that a few more had succumbed to EHD. I didn't go too far--I wanted to save my legs for my big hike on Saturday!

On Saturday, I participated in the IAT Dane County Chapter's annual Hike-a-Thon. They offer 3 distances, and with my eye on miles for the Mammoth Challenge, I chose the longest distance. We took shuttle buses to the Cross Plains Glacial Passage trailhead and started our journey, continuing onto 3 more segments: Valley View, Madison, and Verona. The first segment was hands down my favorite--the trail took us up, down, and around a beautiful valley with amazing foliage. It felt magical! My photos can't do it justice.

The rest of the hike took us on trails and connecting roads, which I mostly ran because hiking on the road is boring. The weather was spectacular, with bluebird skies, bright sunshine, and warm temperatures. My goal was to finish all 14.5 miles in under 4 hours--mission accomplished! What a fun experience and a great start to this year's Mammoth Challenge!

Off the road...

You probably figured there would be baby photos! After my run on Sunday, the hubs and I brought breakfast to the new parents, who were still hospitalized with the baby while we waited to see if his bilirubin came down. He was discharged later that day and has been doing well at home! On Monday, I went with her and my son to his first appointment--he saw the pediatric nurse practitioner--and received the RSV shot. He was so sad, but my DIL calmed him down quickly. I just adore him!

I had my first PT appointment on Wednesday, and the good news is: I can still run as long as I'm not having pain! I can also do most of the workouts at the gym, with modifications. The knee strap keeps everything in place, and she told me to listen to my body. Interestingly, my right leg/hip is much weaker than my left. I was sent home with exercises to do to strengthen my glute and stretch my hip flexor. I go back next week. 

I also saw the orthopedic surgeon/sports medicine specialist on Thursday, which was a completely different experience. He basically told me that the reason I have tendinitis in my right knee is that I have no cartilage behind the kneecap, and that I need to stop running. He also told me I need a knee replacement. While I have no doubt that's down the road, I don't think it's imminent. I'll be getting a second opinion.

How was your week? Are you finding yourself busy this time of year? Did you race this weekend? It's a big one!

I'm linking up with Deborah and Kim for the Weekly Rundown. 

Life is a Wild Ride

Life has sure been interesting lately with lots of ups and downs! Read on...

Weekly Rundown:

Sunday: Ice Age Trail Lodi Marsh Segment 7 miles/1100ft

Monday: unscheduled rest

Tuesday: Fluid Running

Wednesday: Trail run/walk 4 miles

Thursday: 10-3.5-30 treadmill workout plus 10 mins warmup/cooldown

Friday: run/walk 5k

Saturday: rest/work

The fog and cooler morning temperatures were so inviting! I had just been to the Lodi Marsh the night before for the Full Moon Hike, so I didn't repeat that part of the segment, instead focusing on the rest of the trail. I loved seeing the full moon still up high in the sky. The fog made everything feel moody and soft, and I took a ton of photos. Still recovering from this virus, I felt pretty good, but I had to stop and walk a few times. No complaints--it was a beautiful morning to be on the trail!

For the past couple of days, I've been battling whatever upper respiratory virus is going around, and on Monday, it seemed to settle in my chest, causing me to cough and feel short of breath. Maybe I pushed myself too hard on Sunday? Who me? I figured I should listen to my body, and I skipped the gym.

Wednesday's trail run/walk was in the rain. I wanted to get outside; I wanted to run, and so I did. Easy, slow, and uneventful. No deer sightings--just a few squirrels. 

It was still raining on Thursday, and with my knee injury, I played it safe (sort of) and took to the TM for the 12-3-30 workout, modified. My TM only elevates to 10%, so I increased the pace to 3.5. I also did a 5-minute warm-up and cool down. 

Off the trail...

As you know, I have been struggling with pain in my right knee for some time now. A few weeks ago, I had a steroid injections in both knees. The injections didn't help much with my knee pain and did nothing to help the main issue--pain below my right kneecap. The only thing that has helped so far is wearing a knee strap. On Monday, I had an MRI of the knee. I learned that I have a partial patellar tendon tear, along with tendinitis and cartilage loss. I attempted to schedule with an orthopedic specialist at Rush in Chicago, and got an appointment in 5 weeks. Not wanting to wait that long and to start on the road to healing, I self-referred to a local PT practice that works with athletes. I also scheduled with a local sports med ortho this upcoming Monday to evaluate my injury. I also want guidance on what I can do while I heal--both on the trail and in the gym. As you might have noticed, I'm still doing some running, but mostly have been walking.

On Wednesday morning, I got incredible news. My son texted me that my daughter-in-law's water broke and THE BABY WAS COMING! I worked that afternoon; he kept providing me with updates, and a little after 4 pm, my grandson was born, 6 pounds 12 ounces. Yes, he came 4 weeks early, but he was healthy and perfect. I had to work that evening, but my last 2 patients canceled, my manager closed my schedule, and I went to the hospital to see him. What a little love! Everyone says he looks like my son. He definitely has Tom's eyes!

The plan was for the baby to go home with his mom on Saturday, but unfortunately, he developed jaundice and bought himself another night in the hospital to be monitored. Fingers crossed this passes quickly!

How was your week? Did you have a lot of rain this week? Do you run when you're injured? What is the best thing that happened to you this week?

I'm linking up with Deborah and Kim for the Weekly Rundown.