async="src="/ Taking the Long Way Home: Gearing Up for Spring

Sunday, January 26, 2020

Gearing Up for Spring

Now that my strength cycle is complete, I'm making running plans for spring. I'll share those on Tuesday's post, but it feels good to focus on running again. Don't get me wrong, I enjoyed slumming it the past couple of months, "just running" without a goal or a purpose. Sometimes we have to do that, right? I feel renewed and ready to tackle some running challenges again. I'll still be working on strength with Sammy Jo, but my focus will be more on maintaining that strength I gained over the past 4 months as well as working on some skills to help me stay mobile.



Weekly Rundown:
Monday: CrossFit
Tuesday: Rest
Wednesday: Run 6.12 miles, Yoga with Adriene
Thursday: Strength training with Sammy Jo, Bootcamp
Friday: Rest
Saturday: Run 8.27 miles
Sunday: Run 4.33 miles, Yoga with Adriene

Running
In spite of the snowy conditions, I took all of my runs outdoors. Wednesday's run was cold and it was icy, although I didn't find that out until I got to the bike path. Usually, the park district clears the first portion of the path. Most of the path was covered with frozen crunchy snow embedded with footprints. This run was an exercise in agility as I struggled to find a surface for my feet to safely land on! I also was scolded by a dog walker for running there. Guys, it wasn't as much slippery as it was uneven. I was fine. I figured that it was good preparation for a trail race I'm looking at in March.

Ice, ice baby!
I woke up Saturday morning to a mix of precipitation. Snow, rain, and sleet! That's life in the Midwest. With temps in the 30s, I couldn't pass up a run outside although I was a little concerned about how I would get 8 miles done in the messy conditions. Most of my run was on the plowed streets, but I got some mean looks from drivers. What's a runner to do? There was a lot of slush and my feet were soaked for most of the run. After about 5 miles, I ended up circling around my neighborhood park several times--it's a mile loop--and happily finished with 8 1/4 miles. This first longish run since November felt good! I hope this means I'm embarking on a good training cycle. Fingers crossed.

Sunday's run was just a recovery run. I considered doing some speed intervals, but instead, I stuck with just running. I had to stick to the roads again-the temperature was right around freezing and I was concerned with black ice. I stayed upright and went home to stretch it all out.

New shirt (Inknburn Current) and New shoes (Brooks Adrenaline)
Sometimes you gotta bring your own sunshine!
CrossFit
Monday's WOD gave me pause. I almost didn't go. We started with the MetCon which was an AMRAP with bar muscle-ups, handstand pushups, and overhead squats. I subbed jumping pullups for the BMUs and deficit pushups, which were new to me, for the handstand pushups. This was a hard workout and I was sore all week from the upper body work! The skill workout consisted of two all-out 40 second pushes on the equipment of your choice. In between each round was a 3-5 minute rest. I did my first round on the assault bike and my second round on the rower. Whew!

deficit pushups; overhead squats
SJ watching my form
Bootcamp on Thursday could only be described as brutal. When the 30-something woman in my class told me she felt 'pukey', I felt validated, after having to drop reps and sets because I was dying. On the board were three 12 minute EMOMs. The first one was alternating 12 cal rowing and 10 burpees, followed by 12 deadlifts (50% of max) alternating with 15 KB swings. We finished with 12 pushups alternating with 40 seconds of flutter kicks. This workout was deceptively hard and it took me a while to recover.

Strength
Before my workout on Thursday, Coach Sammy Jo and I talked about my goals for this strength cycle. She's always so creative and I'm looking forward to another fun round of workouts with her. I told her that I'd like to do another heavy lifting cycle in the fall, which she liked.

Split jerk
My work in progress.
For my strength workout, we started with split jerks. I struggled with those a few weeks ago and in typical Sammy Jo fashion, she brought them back for me, breaking them down step-by step. By the end of our workout, I had a pretty good split jerk. It will be a work in progress. She also had me do lunges with heavy (25#) dumbells alternating with ab work. It was plain to see that she's not going easy on me!

How was your week? Did you run outside this week? We're supposed to continue this above normal temperature trend! No complaints from me. What's the weather like where you are? Are you training for spring races? 

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



42 comments :

  1. Scolded by a dog walker? Sheesh!! No snow here but we have a cold snap coming. I'm sick, so no running or volunteering for a few more days, which is annoying but I am nothing if not sensible. Happy running!

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    1. Oh yes, people have to put in their two cents, don't they? I hope you're feeling better!

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  2. Ha ha every 30 something is pukey at the end of a workout, that's what they get for trying to hang with the grown ups. We had a lot of ice this week, so bad that even our dog was having trouble keeping her footing, but it was nice enough to melt for the weekend so that I could get an outside run.

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    1. I'm so over feeling pukey every time I push myself hard! When does it stop? Just glad it's not only me.

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  3. Yep, I took all of my runs outdoors last week, and it was so nice (albeit cold, wet and windy at times). I know what you mean about the terrain not being slick, but uneven and tough to get a solid (safe!) foot strike.

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    1. Obviously, it was slushy, people walked on it, and it froze. I had to run in between the footsteps and around them. I was really sore after that run!

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  4. Frozen crunchy snow with embedded footprints is the worst! But you are right, it sounds like excellent training for a trail race.
    The weather here in Cape Town is sunny and warm but so windy! I have never experienced anything like it. It really makes running difficult.

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    1. I would never have thought that it would be windy in Cape Town! Wind is a run killer, for sure!

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  5. I just cringe at your first picture and the ice on the path. Yikes!! I'm glad you didn't fall. Or trip. I was just thinking about my Yaktraks, which I haven't worn in years. Maybe one of these days I'll bust them out again. I guess my week was 50/50 on the treadmill.

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    1. I'm a little reluctant to use the YakTrax--they are fine for snow but I don't find them at all effective for ice. When I hit dry pavement, they are really jarring!

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  6. I am always so impressed by your CF photos! You have really gotten so strong. So I ordered that inkburn Cherry Blossom top back in mid December and it was a "made to order" still have not received it. I hope I get it before it's too warm to wear. I had no idea it took so long to get their stuff!

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    1. That's so odd because I ordered the Current top (MTO) no more than a month ago and I just got it. I'd contact them!

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  7. Did someone say spring? I'm ready! Although, knock wood, it really hasn't been too bad. Hope I didn't jinx it. Glad you got out and stayed upright for your runs. Dog walkers can be so helpful can't they? :P

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    1. I need to get ready for these spring races! So grateful that it's been a decent winter.

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  8. Love all those Inknburn tops. So pretty! Also love the idea that we're starting to think about spring. It just has a nice sound to it. I have been running outside all week, but I am visiting my sister in Florida, too. It will be tough going back home to PA and the cold.

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    1. I don't mind what the weather is doing now, but I hope it doesn't linger on into April...

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  9. I'm obsessed with your new Inkburn shirt - I love all the pretty colors!

    Awesome job on all of your workouts this week, especially your outdoor runs! I only got outside on Saturday for my run and the wind nearly knocked me over, lol. I haven't signed up for any Spring races yet - I'm just really being this year...

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    1. We were spared the wind this weekend! Grateful for that. I am so happy I got outside all week.

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  10. What's up with the unsolicited advice going around these days? Sheesh! Don't you love a good "feeling pukey" workout? ;)

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    1. You know, I don't mind a 'pukey' workout every once in a while. But I feel like every one of them lately has been nausea inducing!

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  11. Way to go Wendy! Glad you could get outside for your runs, that's awesome to do in January :) Excited to hear about your plans for racing this spring!

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    1. I'm excited about my racing plans! And excited that running is feeling good right now. Fingers crossed it continues!

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  12. You're so consistent with the strength training, I'm sure it'll pay off for you in this next cycle and with your racing! I had a really great long run this past weekend and that got me looking forward to adding more mileage in this coming training cycle. Ready to tackle those spring races!

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    1. Yay for a great long run! And yes, I'm hoping the strength cycle means a strong running cycle!

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  13. Still no races on my calendar, but there’s a March 10 miler on my mind. I love all your cherry blossom topa!

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    1. Thank you! I'm looking forward to my April 10 miler--I think I'll get to run it this year!!

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  14. After my marathon in May, I'm definitely going to "slum it" for a while, LOL! I don't know much (anything) about split jerks, but I can definitely see the difference between the photo you posted last time and this one! Beautiful work in progress.

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    1. These lifts are tough! I didn't know it, but the split jerk and the snatch are Olympic lifts. They require so much coordination and upper body strength and i'm pretty much lacking in both departments!

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  15. Glad you were able to run outside even those the conditions weren't great! Our weather hasn't been too bad this year. Any snow we have had has melted within a day. But I guess we still have quite a ways to go before spring is here! It sounds like you just keep making progress with your strength training!

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    1. Our weather hasn't been too bad either. Grateful for no polar vortex so far!

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  16. I'm always going to choose inside when it's really slippery. Just not worth it to me. Glad you remained upright through all of that!

    We got rain last week (and brutal cold the beginning of the week), but no snow thankfully. They'd predicted a really messy weekend, but it wasn't as bad as predicted which I am quite grateful for, I was really ready to be back home by yesterday.

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    1. It wasn't as slippery as it looks. Funny thing, this morning, I almost wiped out on black ice on my way into CrossFit. That's the scary stuff!

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  17. Can't wait to see what your spring holds for you!

    This was a weird week for me. I was getting used to my new medication, and struggled a bit with fog and grogginess. Motivation was low and I just had to be very gentle with myself as I got used to the new feelings and side effects.

    It was freezing cold here, too, so while we had the windows open, I didn't spend much time outside.

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  18. So wait, a dog walker shamed you for running?? Sheesh!!!

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  19. That's great news that the Saturday run felt so good in spite of the road conditions :) And how weird that the dog walker felt the need to scold you. I mean, she's out there in those conditions too.

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    1. She was concerned because I was running on the ice. Yeah, I didn't get it either.

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  20. I ran this morning and muttered mean things about people who don't shovel snow off their sidewalks as required by my city. Grade A jerks.

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    1. Those are probably the drivers who were giving me dirty looks!

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  21. Glad you were able to get outside...and stay upright on your runs. I've been running indoors more than I would like - thankfully I'm training for anything at the moment. My first race is in April.

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  22. I have 2 races in the Spring and am looking into the Fargo Half Marathon in May. Back to running but on the treadmill. :-) This week's weather has been pretty decent. Cannot complain. Hard to believe that a year ago is when it was negative 40 something degrees. How rude that someone scolded you. Sometimes people are just so weird.

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