async="src="/ Taking the Long Way Home: Ice Age Trail 50k Training Week 2

Sunday, June 14, 2020

Ice Age Trail 50k Training Week 2

After processing the events of the past couple of weeks, I was feeling pretty tired this week and it all played out in my workouts. My runs were sluggish and my strength sessions felt hard. My sleep improved over the course of the week. I got myself back on track with my nutrition. I stuck to the plan that Marcia laid out for me and got it all done.

Digging deep was the lesson of the week. Maybe I can do this thing?

Wednesday's hot and steamy run.

Weekly Rundown
Monday: Strength training
Tuesday: Run 5 miles
Wednesday: Trail run 10k (6.5m) for the Uncanceled Project
Thursday: Strength training
Friday: rest
Saturday: Run 4 miles
Sunday: Trail run 12 miles

Running
On Tuesday morning, I was up with the sun and out the door for 5 easy miles. I'm still working on pacing using my heart rate as a guide. It was humid and my legs wanted to go slow. For the most part, I was really pleased with this run. I still need to work on starting out slower so that I have some gas left in the tank at the end, but overall pacing was much better.



The theme of this week's Uncanceled Project was perseverence and really, could any other theme be more appropriate for this week? Not just for trail ultra training, but life in general? T
he air was thick and I was glad to have a trail run in front of me. I continued training with attention to my heart rate. It had rained overnight but the trails weren't too messy. For most of my run, I stuck to the main trail with only a brief venture onto the single track in the woods. I just can't believe how lush the foliage is now! I saw my deer friends in the woods but the best thing I saw was a mama turtle laying and burying her eggs in the sand on the trail. I hope they will be ok. I am always awed and amazed and what I see out here in the wilds of suburbia! 

There were actually 3 deer! But one was posting for me, so that's what you get.
Mama turtle burying her eggs on the trail. Sigh.

My husband and I took a ride up to Lake Wisconsin for the weekend. The air was cool but the skies were blue--a perfect combination. I flipped my runs and did my 4 miler when we arrived on Saturday. The cooler temps were very conducive to a speedy run and I completed it without stopping, hills and all! 

A perfect bluebird day

Sunday was another bluebird day! I had a 12 miler on the plan and since we were up in Wisconsin, I decided to try my luck at the Devils Lake State Park. Knowing how popular it is, I got up early and was one of the first people there. I started out on the Tumbled Rocks trail, which runs along the shoreline and then made my way up the bluff to the trails that run along the bluffs. The views were gorgeous. It was breezy. The trail became very peopley very quickly and I decided to try the opposite bluff. There was a group of people rock climbing on the face of the bluffs which fascinated and terrified me. As much as I enjoyed the views from up high, I found that I liked the wooded trails the best. After finishing 9 miles there, I gave up and got in my car, feeling defeated. Yes, I got a lot of climbing in. Those climbs got my heart pounding. But I didn't finish my 12. Whomp whomp...

No filter! View from the bluff.


Not something I see very often on my Garmin

But wait...there's more!!! On the drive home, Mrs Google took me a different way and I happened upon the Ice Age Trail! I pulled into the parking lot and fired up the GPS. The beautiful single track trail took me into the woods towards Devil's Lake. I ran 3 miles there and got my 12. Now I know where to run my trail miles when we come back. I was just so excited to find this! By the way, this isn't the branch of the Ice Age Trail I'll be running my race on. The IAT is 1000 miles long and traverses throughout Wisconsin.
 
Ice Age Trail
Strength
The home strength sessions continue! As I mentioned, I wasn't feeling great this week and so I just did strength work--no boot camp or WODs. I had to dig deep to complete both sessions. It wasn't pleasant and I'm not quite sure why I felt so yucky. I sure hope that I get my mojo back next week!

On Monday, I started out with front rack lunges (55#) followed by body rows using my TRX. Then I did 4 rounds of lateral box step-ups holding a 20# dumbbell, hang power cleans, and a hollow hold. I finished this session up with an accumulation of 2 minutes of handstand hold (4 sets of 30 seconds each).


Thursday's strength session included 4 sets of goblet (20#) side lunges alternating with KB (8#) windmills. After that, I did a 10 minute EMOM of 30 seconds of overhead hold and 6 push presses alternating with 30 seconds of front squat hold followed by 4 front squats. THIS WAS RIDICULOUS! I purposely used lighter weight on the bar--40#--and yeah, I felt these. My heart was pounding! I ended this session with 3 rounds of pistol squats to a stool, bicep curls (20#), and toe touch situps. 


And this...
We went to the lake...the sun was shining...yes it was cold...and it was breezy. But I so wanted to ski again. I debated whether or not to wear the wetsuit. The water was warm but choppy. The air was chilly. This ride was tough. With the rough conditions, I just couldn't get in a groove. But as I said on my Instagram--any day on the water is a good day! Am I right?


How was your week? Here's to a calmer, more kind and peaceful week for all. 

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

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37 comments :

  1. I love that you were able to go up to Wisconsin this weekend and be greeted with awesome weather for your runs!

    I think that it totally makes sense that the events of the past few weeks would make you a little tired - I had a very similar experience this week. I love that the theme the week for the un-canceled project was perseverance as it was super timely!

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    1. Seriously--who knew that perseverance was what we would need?

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  2. That view of the Devil's Lake! Amazing! And the deer and mama turtle - I love seeing animals on my runs.
    Interesting that you're using your heart rate as a guide. I've started doing that this week and it's an eye-opener!

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    1. It's also really reassuring--when I'm not hitting my paces, now I know that I can fall back on my HR.

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  3. The Ice Age Trail is a beautiful place to run. Way to get those final 3 miles in! I am loving my trail miles more and more. I often stop running trails in the summertime (scared of bees and don't want to get into the poison ivy) but this year, I don't want to stop. Isn't it cool how you find interesting nature-stuff to look at when you run trails. That turtle laying her eggs!

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    1. I saw a bluebird today! I have never seen one before. There's so much to see when you're slowing down!

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  4. Your pics from Lake Wisconsin are so beautiful.

    The Ice Age trail is so awesome. My sister (who lives here now) used to live really close to it and run/hiked on it a ton. I was able to join her a few times and loved it. The 50 will be a challenge though, it's pretty technical, right? You'll do great though, you're a strong trail runner!

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    1. The HR training is helping a ton. Instead of getting frustrated by not running fast, now I have something else to gauge my progress.

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  5. You always get bonus points for training on the actual race course. I just love the name "Ice Age Trail" especially for summer training.

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    1. The portion of the IAT I ran on today isn't the actual race course. The race takes place in Whitewater.

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  6. How cool that you found the trail the race takes place on! Of course you can do it!

    The weather was great this weekend here, too. But I actually finally had a good week of running after struggling for a few weeks -- thank goodness!

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    1. I didn't run on the actual portion of the IAT where the race takes place. The IAT is 1000 miles long. But I am glad I ran on the trail.

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  7. We didn't go on the lake because it was chilly. Love your water skiing pics.

    That's is so awesome about finding the race trail. It was meant to be.

    Another great week even if you felt tired. Just imagine what you can do.

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  8. Your weekend at the lake sounds so relaxing! I want to go hiking and trail running at Devil's Lake someday relatively soon - it looks so beautiful. Great job on a successful second week of training, especially getting those long run miles in!

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    1. I was really worried about not completing today's long run. Grateful that it all worked ou!

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  9. Looks like a stellar week of training for you. So glad that running is going so well right now. And of course you can do this thing!

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  10. It does not surprise me that Devil's Lake got crowded quickly. Look at those climbs you got in though! The weather has been amazing for running. Glad you could hit the water as well!

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    1. Well, you threatened me with hill training...so I found some hills! :p

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  11. So nice that you could get away to the Lake...and yay for getting some time on the water!

    Looks like a good week of training - I have no doubt you can do this!

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    1. It was a great weekend--happy that I was able to get everything in!

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  12. Great job getting all 12 miles done on the trails! Even though you ran your Perseverance run earlier in the week, it certainly was a timely theme for all of us this week.

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    1. I agree! We're all having to dig deep these days, both on and off the road.

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  13. Your weekend runs look amazing! It sounds like there are great places to run up there. Hope you feel better this week!

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    1. I had to look hard for those trails--I was just talking to my husband about it last night. They don't make themselves easy to find!

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  14. You had a great week, Wendy! I am jealous you got away to Wisconsin. :-) Your trail runs are beautiful. I heard that part of the lakefront is open so I will get out sometime this weekend.

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    1. I hope it's not too crowded! I'm looking forward to running on the lakefront as well.

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  15. Sounds like your trip out of town was just what you needed — is that where the waterskiing is too? How great to stumble across a good running trail. I definitely am trying to avoid “peopley” ones.

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    1. Yes, the waterskiing is all in Wisconsin! Hoping to get up there as much as possible this summer.

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  16. That lake is so beautiful! I'm glad you got to get away. And it's so cool that you found a trail where you don't have to deal with a lot of people. Just be careful out there if you are alone!

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    1. It seemed like there were enough people out there--just not so many that they were clogging the trail. Excited to go back!

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  17. Fantastic In Every Way, Shape, And Form!! Always Enjoy Your Wisconsin Postings/Adventures. Trail Running With Magnificent Views Is Beyond Soothing For The Soul. And I Enjoyed Living Vicariously Through You. So Thanx For That.

    As For Todays Post About Living With

    So Wish We Lived Near By. Ortho Helps Like You Wouldn't Believe. I Am Very Aware That I Am Unable To CURE Your Arthritis But The Relief I Offer Is Rather Beneficial. My First Client With R.A. Told Me He Had The Same "Problems" As The Golfer Phil Mickelson. This Client Wasn't Able To Pull His Brake Lever On His Bike. Now, He Is Riding Like A Machine.

    In Closing, Sending Vibes!! Always Dig Your Postings!! May We All Share A Cold Brew At Some Point In Time. Big Hugs
    Cheers

    P.S. Tell The Hubby To Rub Your Feet

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    1. Ha! As if THAT would happen....

      I'd totally try your therapy if you lived closer. I need to get back to my massage therapist. She had magic hands...

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  18. awesome work running and training last week Wendy! am always trying to follow along on your adventures via IG and always impressed with what you get done! the Lake looks like it was absolutely amazing <3

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    1. I'm loving this trail running thing! It's been fun exploring.

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  19. I love that term, bluebird day! Glad you had a solid week and found a fun way to get in those last three miles
    Any day on the water is perfect

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