What a wonderful week of weather!!! We've been socked in with cold and gloom since forever, it seems. But April has been a joy so far. We had sunshine and warmth all week. I made sure to get outside and enjoy it as much as I could. The hubs planted lettuce and we've got chives. The grass is green and the landscape trucks are everywhere. The chorus of birds is sweet music.
It seems that spring is finally here!
Weekly Rundown
Sunday: trail run 11 miles
Monday: CrossFit, Yoga with Adriene
Tuesday: Pool Running: speed, hills, the track
Wednesday: trail run 6.5 miles
Thursday: strength training, Yoga with Adriene
Friday: run 6 miles
Saturday: Ice Age Trail run 9.3 miles, 1600 ft of vert
Running
I woke up to a gorgeous sunrise and met up with the Trail Sisters Chicago Northwest at 'my' preserve for the weekly run. The plan was to do 2 loops on the main trail. I was happy with that after last Wednesday's muddy, messy run! The main trail still had some mud and big puddles in spots, but it was definitely drier since the last time I ran there. It was a really nice morning with my favorite people!
Wednesday was another gorgeous day but with high winds predicted, I was out the door early for my trail run at the preserve. My legs were heavy and tired after Monday's WOD and Tuesday's pool running sesh. My plan was to take it easy and even easy felt tough! Since most of the mud was dried up, I was able to move around fairly easily. I had a lot of fun on this run, hopping over the many fallen trees strewn across the trail. I didn't spy any deer this week, but the birds were serenading me. What a treat!
I was up and out the door early Friday morning, hoping to catch the sunrise. I did, but it was already up above the horizon when I passed the lake on the bike path. It was no less beautiful and set the tone for another zippy 6 miles down the bike path. On my way back home, I caught up to one of my bike path friends, who reminisced about running Boston 10 years ago He told me he had just crossed the finish line and was heading towards the family reunion area when he heard the explosion. One of our other friends was stopped at mile 25 and not allowed to finish. They both went back the following year to run it again. It's hard to believe that it has already been 10 years since that happened.
Normally, I don't run my long run on Saturday. I don't like to do 2 days in a row. But after looking at the weather forecast, the hubs and I headed up to the lake Friday night so I could do my IAT run on Saturday. We were lucky to get one more beautiful sunny, warm day on Saturday. The temperatures are expected to plummet on Sunday with snow overnight. Welcome to spring in the Midwest!
The plan was to meet my youngest for a trail run on the Gibraltar Segment at 8:30, but I know this guy and I figured I'd get out early, get some miles in and IF he showed up, we'd connect and I'd get more miles. He texted me at 7:30 to tell me that he stayed out too late the night before and would meet us for lunch later. I'm so glad I got up and out the door early! On tired legs, I did 9.3 miles and a lot of climbing. I had hoped for 10, but that is all this trail had for me today.
I had a run-in with some buckthorn which tore up my left leg, but it didn't really hurt and it wasn't until I finished that I noticed the carnage! I also had a tick hitch a ride on my arm, so when I stopped at my aid station car midway, I sprayed myself with insect repellent. When I finished my run, I was pleased with my pace. It looks like I'm ready for next week's trail race!
CrossFit/Strength Training
Monday's WOD was all about overhead squats. With my ongoing shoulder impingement, I was a little worried about how it would go, so before I left for class, I did a short yoga sesh focusing on the upper back and shoulders. The first part of the WOD was a 12 minute shoulder opener session: 6 bench shoulder stretches, 6 Goblet Squat/overhead press using a light KB, and 4 TSpine Rotations on each side. We did this 3 times. The strength portion was overhead squats 5 sets of 4 at 65% (I did 35#). As always, I struggled with these, especially on my right side, but took my time and got through them with decent form. We finished up with a fun MetCon: a 10-8-6-4-2 chipper of plate ground to overhead (I used a 25# plate) and plate hop burpees. In between each set, we had to do a 100m carry with the plate. The goal was to finish in under 10 minutes, which I did.
On Thursday, I went to my strength sesh with very tired legs. I got there early so I wouldn't have to speed to get there on time and stretched everything out. SJ started me out with 4 sets of front rack lunges (55#) 1 lap alternating with 5 power cleans (55#). She said the lunges looked 'too easy' and added another 5# to the bar. I have to admit that these did not feel as hard as in the past. With the power cleans, she wanted me to work on a fast turnover of the bar and when I finished all 4 sets, she told me those were my best cleans to date! I love doing cleans--there's just something very satisfying about the movement. I did hit my left knee with the bar once--no harm done, just a little abrasion. After that, she had me pick up the 65# wreck bag and toss it over each shoulder 2 times. I alternated those with 2 laps of a 75# wreck bag carry.
While this was an amazing strength sesh, the icing on the cake was having the owner's 3 year old daughter hanging with me during the wreck bag portion. She wanted to do what I was doing, so her dad gave her a 6# wall ball, which she proceeded to toss over her shoulder. She carried it while I did my laps with the heavier bag. After that, I planned to do some core work, but she followed me, so I pulled out 2 mats and she challenged me to somersaults. I completely enjoyed this, as did the others in the gym. FYI, I can't do a somersault.
This little cutie comes to the gym often with her dad. When she first came in on Thursday, she greeted SJ and me with hugs. I asked her if she was going to work out and she said 'no', but as it turns out, she did. What a great example she sees when she comes to the gym with him--all of us pushing ourselves. I loved that she wanted to do what I was doing and that her dad scaled the workout for her. His son, who is now in kindergarten, sometimes comes to the gym and I see him imitating some of the workouts too. Imagine if schools could make fitness fun for kids like this!
Off the Road
On Saturday, after my run, we did connect with my youngest for beers and lunch at a brewpub that is halfway between the lake house and Madison. We sat outside under the sunshine in the unseasonable 80 degree weather. After we got home, Mike and I went for a boat ride! I was so tempted to waterski, but it was choppy and the water temperature was 62 degrees. Maybe a little too cold for me? Do you know who really liked this boat ride?
How was your week? Did you enjoy summer-like weather this week? Did you find any inspiration in your workouts? Where were you when you first heard about the Boston Marathon bombing? I was at work and it was hard for me to focus after I heard about it.
Yes spring has sprung... well actually summer. And it was hard to get acclimated... but we return to normal this week. Hope my runs are better.
ReplyDeleteOops I need to check to see if my bug spray is still in my car. Does it expire?
Our marina doesn't open until May... so no boat access.
I was at work too and I had a friend running it... it was very scary but she finished before the explosions.
I definitely struggled on my runs this week with the warmer weather. I love the warmth but not for running!
DeleteIt sounds like you had some amazing runs this week. I would agree you're ready for your trail race! Your strength session sound incredible as well. I'm laughing at the three-year-old working out with you. You did all that hard stuff, but then she beat you at the somersaults. Yes, why can't school PE be fun like this???
ReplyDeleteI love the picture of Cocoa on the boat!
That was the most fun I've at at CF in a while!
DeleteYay on finally having nice weather you can enjoy. It's been a nice week here too.
ReplyDeleteI love how that little girl joined in the fun -- and you were so kind to her. I'm afraid to try a summersault at this point!
I was a little nervous too and that's why I didn't do very well. You know kids are fearless!
Deletewell your son sounds a lot like mine LOL. That photo of the little girl w you is just precious and a great reminder of ow others see us differently than we might see ourselves. Nice work this week glad spring has arrived for you!
ReplyDeleteAnd....we're back in winter. Sigh. It was nice while it lasted!
DeleteMy chives are also coming up and Merlin counted 22 different birds on my cool down walk this morning!
ReplyDeleteI'm not at all surprised your son didn't make it, bummer, but you still got to see him. Glad you're feeling so ready for your race now! Can't wait to hear how it goes.
And Cocoa looks very happy. :)
You're not surprised? Interesting. Yes, Cocoa had a good time out in the boat!
DeleteOmg that pic of Cocoa is priceless! The weather has been such a joy. Glad you were able to get out and make the most of it. What great role models you all are for that little girl!
ReplyDeleteI'm sad the good weather is gone! It sure was nice, wasn't it?
DeleteI LOVED the summer-like temps, but the winter-like gusty wind was a buzzkill (at least it was a warm breeze, LOL). Next weekend has a lot of us racing! It'll be fun to see how everyone's races go!
ReplyDeleteDefinitely!
DeleteSuch lovely, happy photos of you and with great weather too! Your run in the forest looks fantastic. And what a cool strength session with some audience too.
ReplyDeleteYesterday's run felt hard--the heat--but it sure was wonderful all the same!
DeleteBoston 2013 - we (Alan & kids) were on our way to Chinatown in Boston, walking away from the finish line. We didn't hear the bombs go off, but we heard all of the sirens from emergency vehicles. We got texts and calls from friends. A group text thought maybe there were celebration cannons going off at the finish, until they learned what it was. We had friends in the finish line stadium seats who lost hearing from the bombs. We were crossing off names of friends, to see if they had crossed the finish or were still on the course. I should write a blog post about it. So many memories of that day :( Based on the finish time, I would have been one of those runners very close to finish line had I been running that day! Scary thought.
ReplyDeleteOh, you weren't running that year! Were you spectating? How scary to be there.
DeleteWhat a treat to have those summer temps! And boat time already. Amazing. Looks like a great week- good luck at the race!
ReplyDeleteIt was really nice to be out on the water. I am ready for real spring and summer now!
DeleteYou had some great running this week - looks like you are more than ready for your trail race!
ReplyDeleteI can't believe after this stretch of goregous weather that you may get snow!
It is amazing to think it's been 10 years. My hubs and I had just wrapped up our spectating and was heading for the car when my mom called panicked. I spent the rest of the day tracking down friends who I seen on the course to make sure everyone was safe.
It's so hard to believe! I hope that it's a safe race and everyone has a great time.
DeleteHaha, I'd be scared to do a somersault too! I haven't done them in years! But I guess with a bit of practice, we can both do them. So cool that the dad let's the kids have fun at the box! Those two will be great Crossfitters one day!
ReplyDeleteWell done on your running this week. You will have a perfect race this weekend, regardless of the weather. Having said that, what does the forecast look like?
Right now, it's going to be cool-45F and chance of rain. I'm not sad about the cool temps!
DeleteWhat a lovely, joyful post, thank you! And I ran/walked 0.69 miles with no pain, hooray! I can't remember where I was when I heard about Boston but I know I did and then I went and did that run that everyone did to finish off the race for people, and cried.
ReplyDeleteThe sunshine was such a mood lifter!
DeleteThat picture of Cocoa is a framer!!!!! What a cutie pie! I'm glad you met up with your son (and that you know him well enough to get out early just in case!) And while I'm sorry about all the mud, I know you love it! That little girl is so cute, too! I can't do a summersalt either - it's the whole reason I won't take karate. You have to do front and back rolls, and this girl doesn't do upside down.
ReplyDeleteWe did do handstands--I did mine and helped her do hers, which she loved! Life is better upside down!
Delete