Saturday, April 2, 2022

Enjoying the Ride

For this old runner who is training for back-to-back races without a formal training plan, things are progressing nicely! I added up my miles for March and I hit 100 miles this week. The last time I ran 100 miles in a month was 1 year ago! I'm only running 3 days per week, so I'm really happy about this. In addition, I'm feeling stronger on my runs. The extra day of CrossFit has definitely made me stronger and has helped me improve my speed on the road and the trails. While my goal isn't to run faster, I do want to run more consistently and pace myself better, and that is happening. 

My main goal is always to have fun when I'm running. I also have to protect myself from injury. Personally, I'm just happy to be running again and running well. I'm enjoying this 'freeform' training and it will get me to the finish lines of my races. 

Now, if only the mud would dry up! Rain rain go away!

Ice Age Trail Lodi Marsh Segment
Weekly Rundown
Sunday: trail run 8.6 miles
Monday: pool running
Tuesday: CrossFit
Wednesday: trail run 6.5 miles
Thursday: strength training
Friday: run 6 miles
Saturday: travel to UIUC for rugby tournament

Running

We took a ride up to Wisconsin last weekend and on Sunday, I took my shoes to the Lodi Marsh Segment of the Ice Age Trail. It was SO COLD--17 degrees--that the ground was frozen. So instead of running on mud, I had to navigate frozen footprints. That made for some tough going. So did the wind. Thankfully the sun was shining! I had the trails mostly to myself and with that bitter cold, I certainly understood. Still, I really enjoyed my run and felt strong as I powered up and down the hills at a decent pace. I felt this run the next day and was grateful for a pool running sesh to flush out my legs.


By contrast, Wednesday's trail run at Deer Grove was warmish and misty. The trails were very muddy and once again, I wore my old trail shoes. Someday, I'll break out the new ones! The mud is so thick and slippery but I was determined to keep moving. Staying upright was a challenge at times. I made myself run up all the hills--that's how I do hill training-- and I did plenty of creek crossings balancing on tree limbs that were strewn across the creeks. I was tired after this run--my legs were sore from Tuesday's lungefest, but I beat the rain and that was a win!


I woke up Friday morning to snow. I think it was Mother Nature's idea of an April Fool's joke. But I also woke up to clear skies and a beautiful sunrise! It didn't exactly erase the snow, but it sure felt good to see that sun. I had to push a little harder than last week-my legs felt heavy from all that strength training, plus there was a steady breeze on my way out. On the way home, the wind was at my back and I felt like I was flying!

Strength and CrossFit

When I walked into the 5am class on Tuesday, I looked at the workout on the board and almost left. I say this every week, which is why I don't check it online before I go, lol. This week's workout consisted of 4 all-out 30 second sprints on the assault bike with a 2 minute recovery between. I hit 70 rpm on the first sprint and like we runners do with speedwork, I was determined to maintain that for the rest of the rides, which I did. The MetCon was for time: 50 suitcase lunges (20#), 30 handstand pushups/progression (I did push-ups), 40 goblet lunges (20#), 20 hspu/progression (I did pike push-ups off a box), 30 single arm overhead lunges (15#), and 10 hspu/progression (I did walk walks). Ok, let's do the math: 120 weighted lunges. Ouch.

On Thursday, SJ had upper body work on the plan and I was so glad since my legs were still feeling a little sore. She had me do 4 sets of 10 single arm dumbbell shoulder presses (20#) alternating with 10 single arm bicep curls (15#). After that, I did 4 sets of 4 barbell cycling power cleans (75#). Have you ever done barbell cycling? You do the movement without stopping between reps. The goal is to keep the barbell moving. I like doing barbell cycling. I could not turn the bar over on the 4th rep, which was kind of humorous because I ended up dropping it each time! I finished up with ab work with the evil wheel.

Proud Mama Alert:

It was a last minute decision, but based on the improved forecast, we drove 2 hours south to watch my Badger play rugby in a Big 10 7s tournament. Rugby 7s is fun to watch. It's a fast-paced rugby match played with 7 players (instead of 15) with two 7 minute halfs. We had the tournament on the calendar but the forecast called for heavy rain and we didn't think we would make it. When I looked at the radar on Saturday morning, it seemed like we would dodge the predicted rain. We didn't count on the wind, though, and I was happy that the matches were so short, allowing me to go back to the car to escape that wind and wait for the next one! The games were played on fields in Rantoul, Illinois, which is pancake flat. He was so happy to see us there and we were equally happy to see him and watch him play. Is there anything better? The scrappy Badgers held their own, finishing 4th out of 12 teams.  My boy scored a try against Illinois and kicked a few field goals. To the left in the photo below is one of his former teammates from his high school club team who now plays for Ohio State.  


How was your week? Are you training for anything? How about this wild weather we've all been having? How is it impacting your training? Have you ever done barbell cycling?

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


36 comments :

  1. Sounds like your training is going very well. three days of running seems perfect for you plus all that strength work.

    Mot sure that I am training but I am preparing for another half on April16 and then another on May 22. In between some shorter races...

    Dressing to run has ben challenging... I hate to overdress but it's warm and then cold and windy!! Bring on spring and flowers!! As you can tell, I run no matter what.

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    1. I also run no matter what! But I did need to increase my distance for my upcoming races.

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  2. I'm just training for life! How fun to see Matt play and even better that he was so happy to see you! That is priceless. Glad everything is coming together for you on the training front!

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    1. The strength training has really been important in my training plan. Who knew? :p

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  3. Wow, 17F! I can see how frozen foot prints would be hard to navigate — constant agility training.

    Fun to watch your son play rugby! Mine has taking up disc golf which I’m not too interested in as a spectator. ;-)

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  4. Glad to hear the runs are going well & feeling good. Thursday’s lower-body workout is still looming over my glutes… lots of intense squats & lunges, so I know what you’re talking about. Ouch!

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  5. Yes, I had been noticing you were running a lot! And your strength work is truly impressive. I definitely think your strength training is helping you run strong (and fast.)
    I'm glad you got to see your son play! My son was in a trumpet competition this weekend in Delaware, which was live streamed so we got to see him. Not quite as good as being there in person, but I'll take it!

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    1. I'm so glad I was able to see him! I haven't seen much of my oldest lately. He's working nights and spending his free time with his girlfriend. Sigh.

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  6. Mostly I've been able to run around the rain so far. I personally prefer that!

    Tuesday I was at Olana and yes, it was so bitterly cold! And it's so easy to twist an ankle on those frozen footsteps, glad you've been having strong runs. Congrats to your son -- I know nothing about Rugby so I'll just say congrats!

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    1. I have no problem twisting my ankle on any surface, lol. At least the frozen footprints keep me alert!

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  7. congrats to your son and his team mates! I kind of miss the lacrosse games from high school. Way to go on a solid month of running and feeling good. My goal has also been to even out my pace and stay consistant. It is always a great feeling when it comes together!

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    1. You'd be happy to know that Indiana won the tournament yesterday. They have quite an impressive rugby program!

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  8. You are going strong, what a great month! I hear you on shoes - I told Trudie today that this week I WILL relace and put my raise in one of my new pairs of shoes ... I'm on 350 and 385 miles in my current two pairs so need to start transitioning some new ones into the mix!

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    1. I have no idea how many miles are on these trail shoes--they wear differently than road shoes. I will wear this pair until things dry up a bit here. I hope it happens soon!

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  9. I have never heard of barbell cycling. You're the strength training expert! And its working for you! I definitely do not have the same focus on strength training, even though I love it, but I just squeeze it in when I can. Post Boston I want to come up with a more focused plan like you!

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    1. I am so fortunate to have such a knowledgeable coach! Plus she mixes it up and makes it fun for me.

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  10. I see that you wear Saucony trail shoes. I love my Saucony's trail shoes and they love my feet. The weird thing it that I could never find Saucony regular running shoes that fit my weird feet as well.

    How fun that you got to see your son play in his rugby tournament!

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  11. Dig Those Sock And So Very Proud For You Momma Badger

    Cheers

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    1. I love Swiftwick socks. Those are featuring Yellowstone--they have a national park series. I keep wanting more but I need to stop!

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  12. Great to see everything is coming together so well on the running front - you'll handle those back-to-back races for sure.

    So fun to see your son plan in the rugby tournament!

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  13. I read your Crossfit and strength training workouts very carefully and always wonder if I could do that. Your workouts are absolutely aweswome, Wendy!
    A great photo of your son! So nice that you could go and see him in action! It does look bitterly cold though. Is that real grass that they played on or artifical grass? It looks so perfect!

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    1. Those were turf fields. Odd thing tho, there were a lot of rocks on the fields. Since it was raining the turf was really slippery.

      I have no doubt that you could do the workouts Catrina!

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  14. Awesome job on hitting 100 miles in March - that's great! You've really been putting in the miles over the past few weeks. Snow on any day in April is just plain cruel! I wish Mother Nature would get it together.

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  15. This has been a cold April! I usually have my seasonal tire changeover done a month ago. Not this year!

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  16. So fun that you got to watch your son play! I learned there is a rugby team in our area. My kids went to watch the games because a couple of friends play. Funny story - last week my daughter's car (a small Honda) got stuck in the muddy parking area next to the rugby field, and my husband's big truck got stuck trying to pull her car out!! It was a big huge muddy mess in our driveway. Yep, that's my rugby story :) Great workouts this week!

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    1. Lol! Rugby is a muddy sport--unless they play on turf, lol

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  17. Haha! I like your strategy of not looking at the line-up of workouts before you had to Cross-Fit! Get there and face the music is often the best approach to some things! So glad you were able to watch your son play - we had teacher-parent meetings at the kids' school yesterday and hearing all the lovely things they had to say was so heart-warming. Nothing quite beats a proud mama moment!

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    1. No kidding! My oldest is in Key West with his GF and he's sending me photos of his trip. That makes me happy!

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  18. Whew...I'm tired for you. All that mud would be a no for me, even for walking. At my age, the whole balance and falling thing really needs to be considered. 72 is this years birthday. Have been picking up the distances of walking and doing yoga more frequently which is good; but have been reading about the need to do some weight work. I need to do a consult at the gym to see how to begin. Keep up the good work.
    Sandy's Space

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  19. Thanks! I'm definitely trying to work on proprioception, like money in the bank for the future!

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