Saturday, October 8, 2022

Busy, busy!

Between work and life in general, it was a really busy week. Thank goodness for my runs and workouts to help keep me balanced. I've got a lot to share here! Let's get to it!

Friday morning sky

Weekly Rundown:
Sunday: IAT Janesville 9.25m
Monday: CrossFit with 1m time trial
Tuesday: pool running
Wednesday: trail run 7.25m
Thursday: strength training
Friday: run 6 miles
Saturday: Wisconsin Fall Colors Run IAT 7.2 miles

Mammoth Hike Challenge miles: 16.5 + 10 bonus miles

Running

October kicked off the Mammoth Hike Challenge and as I mentioned in last week's post, I'm really excited! I'm able to run this year and hopefully, that will help me get my miles a little easier/expeditiously than when I was limited to walking last year. On Sunday, I was on the road early for the 75 minute drive to Janesville, Wisconsin. I mapped out my run and would hit 3 segments, hoping to top 10 miles. I easily parked in downtown Janesville. The town is split by the Rock River and the IAT starts off on the Riverfront Trail right where I parked. It was a pleasant run on pavement and I ran for about 3 miles until I reached the Devil's Staircase Trail.


I thought initially, the staircase to the trail was the Devil's Staircase, but oh no, that was just the appetizer. I ran along a stony, moss-covered bluff on a narrow single track. The river was down below. Typical of the IAT, there were a lot of tree roots and rocks on the trail but I kept my eyes down and stayed upright. Since this was a city trail, there was graffiti on some of the rocks, but for the most part, it was absolutely beautiful. The Devil's Staircase, was a steep stony staircase that winds around and up through a gorge. I thought that my trekking poles would have been helpful here! At the top, was a beautiful view of the river. I left the woods and made my way to the Arbor Ridge Segment.


I crossed a road and jogged a short distance through a woody trail to the Arbor Ridge trailhead. This segment was more like the 'typical' IAT trails--woodsy and peaceful. I reached a prairie, turned around, and headed back. On my way back, I realized how much I don't like running on pavement anymore, lol. Knowing that I would be running on pavement, I wore my Brooks Calderas and they performed great. They are light and much more flexible than my Cascadias, so this was the perfect kind of run for them.


On my way back, I met a woman who was from Oconomowoc--also a bit of a drive from Janesville. She was a runner as well, doing the Mammoth Hike Challenge! She was hoping to do the Wisconsin Fall Colors Run next weekend, so maybe I'll see her again. Runners--we're all friends, am I right? Once I got back downtown, I cooled down by checking out the murals and the park on the river. I also realized I was a little short of my 10 mile goal. I will definitely go back--I'd like to do more exploring!


Wednesday's trail run had perfect weather! Sunny, blue skies, about 55 degrees--but the way the squirrels were tearing around made me realize that cooler weather is around the corner. I meandered around the preserve in my new Brooks Cascadia Sasquatch trail shoes, looking down to admire them frequently. They are designed by Native American artist Louie Gong and were an impulse buy. Definitely a good impulse.


It was cold and blustery when I headed out to the bike path Friday morning! But you know that cool temps bring good runs and this was a good one. I ran a nice evenly 9:40-ish paced run, only stopping for a photo and to say hi to some friends on the path. I'm glad I had this run--it kept me sane for what was an insane day at work. A bright spot in the day was a visit from a former patient, who brought me flowers and hugs. It was a good reminder of why I do this.

CrossFit/Strength Training

Wouldn't you know it, for the strength portion, Monday's WOD had a 1 mile time trial! They are winding up the conditioning cycle for the gym and having everyone repeat these benchmark runs. I didn't set a benchmark for my runs, having missed those WODs in May. But after last week's 800, you know I was all in. I admit to being a little nervous, though. After a warm up, we lined up and SJ sent us off down the street. Every fire hydrant is 100m, and we were instructed to turn around at the 8th one. I pushed my pace, but not so much that I was gassed, and at the turnaround, my watch beeped, showing I was at 4 minutes. I didn't like that and I pushed myself a little harder on the way back, finishing 1 mile at 7:53. I was pleased, considering that I did a long trail run yesterday AND I haven't been doing much, if any, fast running.


I looked back and 2 years ago, I did this mile at 7:40. Can I get back to it? I hope so! After this, we still had the MetCon to do, and SJ said we should be able to finish under 8 minutes. It was a chipper 21-15-9 reps of toes-to-bar (I did high kip swings), push-ups, and air squats. I finished in 8:13. Whew!

On Thursday, SJ had me do back squats (80#) 4 sets of 10 alternating with assisted pull-ups, 4 sets of 5. I finished up with some accessory work, single leg RDLs with a KB, 3 sets of 8, alternating with triceps pull-downs on the overhead cable machine.

Wisconsin Fall Colors Run

This is a little race on the Gibraltar Segment of the IAT that has been on my radar for a few years now. Thankfully everything fell into place and I was able to line up for it this year. I've run this segment many times but usually, I'm stopping for photos and not definitely pushing my pace. With steep climbs, I knew it was going to be tough. I'm glad I knew what I was in for! There weren't many participants and we were spread out over the 8, 4, and 2 mile distances. The 8 milers lined up first and we were off. I lined up in the middle and hoped I wouldn't hold up too many other runners. I walked the uphills and ran the downhills. There were a few runners who ran the same pace whether they were climbing or going down, and I found myself playing cat and mouse with them throughout the race. 


About 3 miles in, as we were running downhill on the connecting road, I caught up to another woman and we started running together. She told me that she didn't expect the course to be so technical and steep. She was considering dropping out. I reassured her that I knew this course and would not let her quit. We ended up running the rest of the race together. Turns out she's a nurse too! I enjoyed having someone to run with. 


As we approached the end of the out-and-back course, we picked up the pace and caught up to the same woman we'd seen throughout the race. The three of us crossed the finish line pretty much together, finishing 7.2 miles and 1300 ft of vertical in 1:31:02 (Garmin). The race was untimed. This was the fastest time I've had on this segment. At the finish line, there were homemade baked goods and fresh apple cider. I really loved this little race and had fun pushing myself on this very challenging trail. I would definitely do it again, as $20 from every entry benefits the Lodi chapter of the IAT. I also received 10 bonus miles toward the Mammoth Hike Challenge for participating. The best part of all was making a new friend!



Whew, that was a lot and if you made it this far, I really appreciate it! How was your week? Are you busy with fall activities? Any fall races? Are you enjoying cooler weather or is it still hot where you are?

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



31 comments :

  1. wow what a fitness week for you! Nice job on the trail miles this week and finishing your course strong. Kudos to a speed 1 mile time test. Not sure I could pull off those speeds!

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    1. I was hoping to tie my time from 2 years ago, but I'll take what I can get!

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  2. Oh how fun that the runner you met was also a nurse! I'm sure she enjoyed your encouragement. Definitely sounds like a busy but fun week for you!

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    1. It was such a great week! I kind of hit the wall on the drive home, though.

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  3. A busy week for you indeed! All fun stuff though! How fun to make a new running friend!

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  4. You had a great week of running! I'm definitely envious of all those beautiful trail runs. You really had a little bit of everything this week- solo trail running, a race, and a mile time trial. I can tell this is going to be a great fall for you. Looking forward to more trail photos!

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    1. Thanks Jenny! I felt really strong on my trail race yesterday and I hope that bodes well for next weekend's half.

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  5. Awesome week all the way around for you. Well done. On my that first picture with the steep sorta switchbacks and the rock and moss made me cringe. I could feel a sprained ankle just looking at it. You did well. Pretty fall color had to make your trek even more enjoyable. It amazes me that's a city run/trail...it looks nothing like my city parks in this neck of the woods. Enjoy and keep up the good work.
    Sandy's Space

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    1. I descended cautiously down those stairs! Trekking poles would definitely be helpful.

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  6. Such a great week for you Wendy, and I love that the runner you met was also a nurse :)
    How sweet of your former patient to bring you flowers and a hug! I'm sure that had to be a bright spot on your day :)

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  7. That was a busy week! Great miles ;-) Always fun meeting new friends while running or racing!

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  8. What a great week of running you had and congrats on your trail race (yay for making new running friends during the race)! Believe it or not, it's colder today here in Virginia than it was in Maine and Vermont. My friends running the Army 10-Miler today got a rude awakening this morning with the temperature taking a sudden dip.

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  9. What a wonderful race that was, Wendy!
    And well done for encouraging the other runner not to drop out.
    Also well done on your 1-miler. Absolutely, you can get back to that 7:40 of two years ago. Imagine what you could achieve with a little speed work and rest before your next 1-mile time trial.
    I love those murals!

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    1. SJ and I were talking about working on speed and short distances over the winter! It might be fun!

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  10. It sounds like you had a really great week and a fantastic time at the trail race. How kind of you to encourage the other woman and make a new friend in the process.

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    1. It was fun to run on a race on a trail that I frequent so often!

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  11. I am always grateful for running even when I am busy...

    Your trails are sooooo beautiful.

    Fall has started but then warm temps keep popping up. Not a bit disappointed. It's a long winter up this way.

    7:xx mile... whoa!!!

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    1. Have you done a mile time trial? I suspect you'd be really fast!

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    2. No never and I don't think I'd be that fast.. 8:XX if I'm lucky.

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  12. Great week! I love that you encouraged the other runner to keep going and not drop out. Congrats on your race! Your trail runs always look and sound so good. One day I've got to give trail running a go.

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    1. The one good thing that came out of the pandemic is that it gave me trail running!

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  13. What a lovely week! I love that you got flowers from a patient. I am seeing the NHS physio today for my weird back problem (I have actually now got a suspicion I did something to it folding up the big pop-up parkrun sign on Saturday, then irritated it on the long coach journeys and standing, twisting and clapping on Sunday; I'd much rather it came from something rather than out of nowhere) and I'm pleased I'll be able to show him he helped get my broken finger back into operation!

    Those stairs look terrifying and the woman in the race sounds like me in my first proper trail race. Lovely to make a new friend and a nurse as well. Strong and kind and fit - great things to be!

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    1. I'm so sorry to hear about your back injury! I hope it heals quickly.

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  14. I'm a sucker for a gorgeous trail and fall colors, so sign me right on up for all of this. Looks like a wonderful week, full of all the best things. I'm sure those flowers really brightened your day.

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    1. You know they did and it's a great reminder of how my patients are the reason I keep working at this job!

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  15. Aw, what a great week! I love how running is such a great way to connect and meet new friends. That sounds like such a cool race event. Good luck on the rest of the challenge!

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