Sunday, January 13, 2019

Proceeding with Caution

After a rough start to 2019, this week things settled down nicely. I was ready for a do-over! After my back injury, I was a little nervous about my plans to travel south to Mobile to run a half marathon with Holly, Teresa, and Karen. I'm preparing this post in advance, so I'm optimistically telling you to check my Instagram to see how things turned out for us. For the most part, I behaved myself all week, so there's no reason to believe anything would go wrong....

I'll recap the weekend and the race on next week's wrap up. For today, I'm sharing some highlights from my very low-key week. 



Besides my back injury, I started out the week with a head cold. Because why would you have just one thing to make you miserable, right? In glass half full fashion, I felt lucky to get the head cold over with before my trip. I spent most of the week doing my PT exercises and just taking it easy. 

For me, it's not easy taking it easy. I did lots of yoga and stretching, being very cautious not to re-injure my back. On Wednesday, I woke up with no pain! In spite of the frigid cold and wind, I laced up my running shoes and headed out for a 4 mile run. I'm so glad I did. This was the most well-paced run I've had in a while and gave me a nice boost of confidence heading into this weekend's race.


While I had a little anxiety about returning to CrossFit, I went and Sammy Jo was prepared for that. Before my strength session, we talked a bit about my injury. She's got a plan to get that right glute firing again, which is what led to my injury. I did banded side steps--right side only, KB deadlifts, one legged hamstring curls on the fitness ball, and single legged RDLs using a KB. No surprise to either of us, I struggled with those RDLs when doing them on my right side, which is the side of my injury. It's going to be a work in progress.


Sammy Jo also programmed a little fun into my session, with a plan to work on rope climbs. It went so well, that I climbed all the way to the top!

I think I'm asking her how to get down!
Since we didn't do any lifting in my strength session, I was happy to see that bootcamp had squats on the menu. Lots of squats. We did an EMOM with a cumulative total of 50 front squats (I lifted 45#x50), 30 pushups, and 30 atomic situps. After that, there was 50 ball over shoulders, 50 ball slams, 50 ball slam situps, 50 ball hops, and 50 ball chest passes. Lots of balls. Thinking I should take it easy, I initially grabbed the 15# wall ball, but one of my classmates encouraged me to use the 30# ball. Even though ambitous lifting is what got me into trouble in the first place, I went "heavy" and did the workout with the 30# ball. Focused on correct form, I was cautious and of course, the last one done. I felt pretty good, considering all the squatting involved in the workout. When I got home, I ran through my PT exercises as well as that Yin Yoga for SI joint dysfunction class. 

As of Friday, I felt pretty good going into my race. I had no goals except to finish and enjoy the ride. Mobile is a southern coastal town with a French Quarter and historic antebellum homes. The half marathon course travels through a lot of the historic district. Holly has run this race before and her description of the race and the town is what attracted me to this one. Plus, I'll be in some pretty good company. Stay tuned...

~~~~~~~~Welcome to the Weekly Wrap!~~~~~~~~
Holly is starting her sabbatical this week as she prepares to move to her new home! I'm lucky I was able to talk her into spending the weekend with me. I'll be sharing hosting duties with a few guest hosts. This week our guest host is Kim, of Kooky Runner. Kim is one of my favorite people. She is as nice in person as she seems on her blog. Please give her the same love that you show Holly and me by linking to her blog and commenting on her post. As always, thanks for supporting the Weekly Wrap!





65 comments :

  1. So dying to know were you more scared going up the rope or coming down?? Looks like a fun weekend in Mobile can't wait to hear all about it

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  2. I'm so glad you enjoyed your weekend away. I love the photos
    Glad your coach was able to help you find what worked not only to not exacerbate the injury, but also to prevent another one. Although I understand glute firing, it still makes me giggle

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    1. Oh, I"m such an adolescent boy at heart--makes me laugh too!

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  3. Nothing like a confidence boosting run going into the half. You guys look like you're having a holotta fun again. :)

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  4. Glad you took it easy and did just enough of the right things. Looks like the race went well - woohoo! I do RDLs at PT too - but I don't know what they stand for!

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  5. I was so happy to see all of your IG posts this weekend. It looked like everyone had a lot of fun in Mobile and can't wait to hear about all of your adventures there.

    It seems like you did the right thing by taking it east this week. I'm sure that your body appreciated all of the yoga and PT exercises.

    Thanks for allowing me to fill in as a guest co-host this week! FYI - You're one of my favorite people too! :)

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  6. Up that rope, wow! I am being bad at IG at the moment. I hope it all went well, and well done for shifting that cold so quickly!

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  7. I'm glad that your head cold went away before your trip this weekend. It's no fun traveling or running when you are sick. Hope everything went well!

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    1. I had issues with my ears on the plane! That has never happened to me before. I made sure to get some gum when I had my layover.

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  8. From what I could tell it was another #holottafun weekend. How could it not be.

    Glad it all worked out.

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  9. Glad that you and Sammy Jo came up with a strength plan! Still crushing it on the rope climb :) Hope the race went well!

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  10. Glad the week went well. I need to remember to do some of those banded side-steps...

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  11. Looks like you had a fun weekend! Looking forward to reading your recap!

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    1. I need to finish catching up on blog posts and then I'll write it.

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  12. From what I saw on Insta, it looks like a great weekend! Can't wait to hear about it. But first - great job on the rope climb. Woohoo!

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  13. I can vouch that Kim really is just as nice in person :) Glad HoHo can take some time off!

    Oh, those banded side steps are good for so many reasons!

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    1. Holly's got a lot going on right now, so I'm glad Kim stepped in as well!

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  14. By the looks of your Insta feed it looks like your race was a raging success! Yay!

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  15. The first time I climbed a rope, I totally freaked out (I'm a little afraid of heights) and had no idea how to get down! LOL I've climbed plenty of times but the coming down is still difficult. Plus, I'm too scared to drop off the rope before I'm ready. Fractured a metatarsal once by landing on the rope funny. If only there were an easy way to get down. Haha!

    I'm so happy you had a good time in Mobile! Can't wait to read all about it!

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    1. I'm glad it's not just me--that coming down is a little unnerving.

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  16. I am dreading the rope but I know eventually the rope and I will have to meet. I can't wait to read about Mobile!

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    1. There's lots of rope climbing practice. If I can do it, anyone can do it!

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  17. That rope climb reminds me of gym class in elementary school when we did that. I haven't climbed a rope since then! It's a great workout though.

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    1. I never was able to climb the rope in grade school. So this is really empowering to me!

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  18. Your Cross Fit workout is intense! Wow! Glad to hear that your run went fine with no pain at a good pace. Looking forward to reading your race recap.

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    1. No pain is all relative, right? I had heel pain to start. Don't know where that came from.

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  19. So glad to hear your back was better! I hope you have a lot of fun this weekend.

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  20. You do such a great job with your strength training! I am working hard to get better at it but I am the worst. I hope you had a wonderful time and your race went well!

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    1. It's why I have a coach. I'd never do the stuff she makes me do if I was left to my own devices.

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  21. Love that rope climb!!! That is one thing I struggled to do in gym class at school; and to this day I am convinced I can't do it... maybe after all these years I should give it another go!! Great week, and I'm so glad things started returning to normal as you approached race weekend!

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  22. No wonder your half went so well - you had a really good week leading up to it! I was SO happy to see your smiling face and some bling on FB this weekend! YAY!!! Looking forward to your race recap and way to kill it with the rope climb!

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  23. Judging from your Instagram a, the race went ok! C ongrats and hopefully you are off to a great start to the year. Your cross training and strength training is so inspirational. I only ever run- i'm intimidated by all that other stuff.

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    1. I used to only run but then I started getting injured all the time. Fast forward to strength training and a huge decline in my injuries.

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  24. I hope your race went well! I look forward to reading your recap. Good week of training overall! Single leg RDLs are such a butt-kicker.

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    1. I need to do them against the wall because I really struggle with keeping my hip down.

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  25. I'm so glad that your back is feeling better! I did see your Instagram (or Facebook, I can't remember which lol) so I know you had a good race. Congratulations!

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    1. Thank you!!! My back is a little sore after the run, but I'm taking it easy this week. Hopefully it will settle down.

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  26. I hope the race went well! I love your recap... was expecting something low key for sure, and there you are at the top of a rope. Yikes!!! You rock. I have a lot of hamstring exercises for PT right now. I took off for awhile, and they are really challenging me!

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    1. Yeah, I wasn't planning on anything dramatic, but my coach told me to go for it, so I did!

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  27. I still find it so amazing all that you do when you were actually injured just a week before. But you are way more experienced than me. One day I'll get there. Maybe even on that rope climb (in Dutch I'd call you a "bikkel" - don't worry, it's a compliment :) )

    I've seen the photos of your race weekend and really looking forward to the recap.

    oh and I agree about Ms. Kookyrunner. She's the bee's knees!!

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    1. Thankfully, this was an injury that was short lived and an easy fix.

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  28. I'm so glad you're feeling better- and that rope is just so inspiring! I love that you are constantly challenging yourself.

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  29. Yay for rope climbs! I recently started taking aerial silks classes and the climbs are definitely tiring (but such a great workout!)! That bootcamp definitely sounds like it was a good workout!

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  30. I love that you were able to get in so much yoga and wee able to take things easy so as not to aggravate your back. Yay!
    And look at you on those ropes! Beastmode!

    Very much looking forward to your race recap! I love that you were able to run this together!

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  31. Looks like you are doing really well and I'm glad to hear it. Can't believe you climbed the rope again!!

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    1. She wanted me to repeat it again! I told her once was enough.

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  32. It sounds like you played it smart leading up to the race and that it paid off! Good for you - I know it's tough! I can't wait to read everyone's recaps from your weekend. I bet you had tons of fun!

    Thanks for the linkup!

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  33. Sounds like the half marathon went well - yay! The strength + bootcamp combo sounds brutal.

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