I runfess...oops, I apologize that I haven't been runfessing or linking up for coffee lately. Life has gotten busy and with the exception of the Weekly Rundown, blogging has taken a back seat. Since returning home from Brooks Hype Fest, Brooks has been keeping us RHT members busy. We've been sharing lots of photos from that weekend. We've also been posting about our latest gear drop and are awaiting some new exciting shoes that are coming out soon. The Chicago Marathon is next weekend, and those of us RHT members who aren't running are planning some meet-ups and a cheer station. It's a good kind of busy and it's really injected some good energy into running for me!
In addition to running related commitments, I've been asked to participate in a big project at work, a Zero Suicide initiative for my large healthcare system, which will include developing policies and protocols to help guide providers to prevent suicides in patients and intervene when there is the threat of suicide. It's a daunting task, but a worthwhile one.
On the health front, I am definitely feeling better and weaning the steroids slowly. I don't want the flare to flare up again. I have to admit that I haven't minded the steroids at all. In fact, since starting them, I feel like I am 10 years younger. I wish I felt like this all the time! And speaking of steroids, Cocoa and I road tripped to Madison this week to see the dermatologist at the UW vet clinic. In the doggy world, the derms manage skin, allergies, and ears. I was so impressed with the plan the dermatologist came up with. Fingers crossed we can avoid surgery.
Finally, I'm thrilled to wrap up September with decent mileage. October looks to be another high mileage month as I'm kicking off the Mammoth Challenge today.
Weekly Rundown
Sunday: Ice Age Trail Run 10 miles
Monday: CrossFit
Tuesday: Fluid Running
Wednesday: trail run 9.25 miles
Thursday: Strength training
Friday: Friday run 6 miles
Saturday: Yoga with Adriene
Total miles for September: 91 miles
I wanted to get in one last trail run before we headed home from our fun weekend at the lake. I couldn't decide between the marsh and Gibraltar Rock, but since I ran the marsh last time, the rock won out. As I usually do, I parked at the Slack Road segment and ran the connecting road to Gibraltar. Oddly enough, I was the only one there. Even though I run there all the time, as I always say, it looks different every time I go. Fall was starting to make its appearance and I really enjoyed seeing all the colors. I felt stronger on this run than I had felt in a long time! I hope it lasts.
On Monday, it was back to CrossFit! I hadn't gone to the WOD last week nor did I do strength training, so I was excited to get back to it. For the skill/strength portion, we focused on wall ball technique. This might sound basic, but most people (including me) don't get low enough in the squat portion of the movement. Breaking down the entire movement was so helpful. We were challenged to push ourselves to do as many wall balls unbroken as we could. I was happy to hit 25 on my 3rd round. The MetCon was 3 rounds for time of 21 cal on the bike, strict press x 15, and plank toe taps x 12. There was a 16 minute cap but I finished in 13:11.
Trust me, I did not set out to run 9+ miles on Wednesday. I made the decision to go to the preserve where the local mountain bike community has built some really great trails. The last time I ran there, the trail I planned to run was 5 miles. With the hopes of seeing some deer and finding some mushrooms, I set off. The miles ticked by and when my Garmin hit 5 miles, I realized I was nowhere near the trailhead. Ok, maybe they made the trail longer? Since it was a loop trail, I had to go the distance and when I finally reached the trailhead, I had run 9.25 miles! I wasn't prepared for that! I did see a deer, who ran away as soon as she saw me. The mushroom game was strong. So was the animal bones game--on one section of the trail there were a lot of bones. Someone had taken the time to decorate some of the trees with them. Very creepy. As you can imagine, I was glad to be back to my car at the end!
For Thursday's strength sesh, SJ started me off with overhead squat prep. I was pleased with my ability to squat low without any knee pain. I started off with the empty trainer barbell (15#), but SJ slowly added weight and got me to 45#. I wasn't always successful--I had to bail a few times, but what I did made me (and her) happy. These are so hard and a little scary too. I alternated 4 sets of 4 OHS with pull-up negatives, 4 sets of 3. After that, she had me do a hamstring maneuver with a resistance band, 3 sets of 8 each leg alternating with box jumps, 4 sets of 8.
The sky was finally clear on Friday morning and I was hoping to catch a sunrise. I wasn't lucky enough for that--there were some low clouds--but I did see the sun. This was another nicely paced run with even splits--the first 2 miles were the slowest. I really enjoyed the 58 degree temperatures. I also enjoyed seeing a 9:14 average pace on my watch. I wonder if I'll ever get my speed back or if this is it.
How was your week? Are you seeing signs of fall where you are at? Have you ever gone out for a run only to find out that the distance was longer than what you planned? Did you race this weekend?
My monthly mini-book reviews for September are coming up on Tuesday!
No, I rarely go longer -- and I'd probably just walk if that happened, LOL! That very first photo is stunning, Wendy.
ReplyDeleteGlad to hear you have a good plan for Cocoa. I'm still waiting for Bandit's.
Fall is definitely beginning, but it'll probably be a couple of weeks before we're at peak.
I hope the new medication works. It's kind of the last option...
DeleteGlad you're feeling so much better! You had some GREAT runs this week- I love the photo from the Ice Age trail. To answer your question, that happens to me all the time on trails- I get lost and end up running extra (bonus) miles. Nice job at the gym too- those overhead squats do look hard and scary!
ReplyDeleteI can't wait to hear all about the Mammoth Challenge!
I thought you might get me...lol...it's why I'm 'taking the long way home'
DeleteDarn, I thought we were going to see some mountain bike features! :) The colors in your picture look beautiful. Fall is starting to pop here too! Any idea what mile your cheer zone will be at for Chicago?
ReplyDeleteI don't know as of yet. I'm hoping around mile 13 but I will put it in the chat and when I find out, I'll let you know.
DeleteGood luck with the mammoth challenge! I love your fall photos and I'm looking forward to seeing many more!
ReplyDeleteWell done on that low squat for the wall balls! I know that I don't squat deep enough - I should go through that same session as you did.
What weight did you use for the ball?
10 pounds. She wanted us to use a lighter ball to work on going low. It was hard!
DeleteIt does sound like you have lots of fun things going on. Glad work is giving you something to be interested in as well. These cooler temps are the best for running aren't they? I am sure spectating next weekend will be so much fun!
ReplyDeleteI'm really looking forward to it!
DeleteI haven't seen much for fall colors in town, but I saw a lot of it on the bike trail (60ish miles away) today. Lots of fallen leaves, and walnuts everywhere as wwll.
ReplyDeleteYes, the acorns and hickory nuts are hazardous!!
DeleteA very good month of cross training. 91 miles is a very good mileage.
ReplyDeleteGlad you are feeling better and that you have a good plan for Cocoa.
The last photo is too beautiful!!!!
I've been waiting for some beautiful sunrises!
DeleteYou are making great progress and I'm so happy for you! I'm sure you're getting plenty of great vibes from the trails and from your XT gain! Amazing! I have loved seeing all your photos on social.
ReplyDeleteThank you Jenn!
DeleteSo glad you're feeling better. Loving all the Run Happy pics you've all been sharing. Such goodies coming out this season. I'm wavering between the visible ghosts and the Max. I don't need two, but I wish I did.
ReplyDeleteI'm really anxious to receive my pair of Ghost Maxes so i can try them out!
DeleteCongrats on all of the miles. I'm going to spectate the marathon as well. Super excited!
ReplyDeleteMe too!!
DeleteI love the title - I could have used it for my post.
ReplyDeleteSo happy to hear that the steroids' did the trick and you are feeling better.
Yes our leaves are changing but it does feel like summer now but it won't last.
I did a 5k as you know and squeezed it in before a long run. The race was good, the long run meh.
I'm happy to not be training for anything right now. But also happy to cheer you on!
DeleteYour trails look so pretty! We're just starting to see a few leaves turning. We're heading to Vermont next week where we'll hopefully see lots of color (if we're not too late).
ReplyDeleteYou'll probably be hitting it just in time!
DeleteIncredible photos! Love the trail colors, you captured it well. Glad you are feeling so good! And I rarely post more than the weekly recap...it's hard to find the time, I wish I was more efficient at blogging!
ReplyDeleteIt's not the blogging, it's the follow up for me! I've been more focused on IG because of Brooks. It's definitely more efficient!
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