Saturday, November 11, 2023

Sometimes You Get Just What You Need

Reflecting back on the past week, overall, it was a good one. The weather was decent, especially for November which IMHO usually rivals February for the worst weather of the year. My workouts went well--I'm making gains in strength and on Friday, had the speediest run in a long time. That always feels good. I keep meeting and hearing about women in my age group or older who are doing amazing things! This week, the Chicago Marathon posted on its IG account about 2 older women who set new records on this year's course: the always awe-inspiring Jeannie Rice AG75-79 3:34:32 and Jenny Hitchings AG60-64 2:49:43. Both finish times would be remarkable in any age group, but these ladies are certainly proving that age is just a number. 

I find it serendipitous that these people and stories are coming my way when I'm contemplating running Chicago one more time. No worries, I'm not going to break any records or set a new PR. Plus I have get a bib first! But these are the kinds of stories that inspire me and quiet the voices in my head that tell me I'm too old to be doing this. You really do get what you need--you just have to open your mind to the possibilities!

Weekly Rundown
Sunday: Trail Sisters run 5.5 miles
Monday: CrossFit
Tuesday: Fluid Running
Wednesday: trail run 6.6 miles
Thursday: strength training
Friday: run 6 miles
Saturday: strength training

For our Sunday Trail Sisters run, our leader was out of town running NYCM. She asked me to lead and I met with 6 other women at the trailhead of my favorite local trail. The weather was gorgeous and even though it was a little cool at the start, I was glad I wore shorts as it warmed up quickly. We all started out together but split into 3 groups of 2. I ran in the back of the group with another woman named Mary, by whom I was completely awed and inspired. She talked my ear off and the miles passed quickly. Mary has run a marathon in every state--twice. She's an avid kayaker who placed 3rd in the Des Plaines River kayak marathon this past spring. Oh, and she's 70 years old! I think I found a new BRF. 

And yes, that's Jen photoshopped into the back, lol.
She came late and missed the group photo but didn't want to be left out!

Monday's WOD had bench presses and you know I love those! We had to do 4 sets of 5 at 70%, which would have been 63.5#. I rounded up to 65# and did 3 sets without much problem. The coach told me to increase the weight and I did, going up to 70#--it still wasn't too hard and I probably could have increased even more! I remember when 70# was my 1 RM, so this was very exciting for me! The MetCon was a 10 minute EMOM of toes-to-bar on the odd minutes and burpees on the even minutes. TTB are hard and while I'm getting closer, I'm not there yet. I did 6 attempts each minute and 10 burpees each minute. 

It was damp and cloudy on Wednesday and when I pulled into the parking lot at the trailhead, it started to rain. Fortunately, the rain didn't last long and as soon as my Garmin got a signal, it stopped. The trails were damp but not muddy. Right at the start I saw a buck ahead of me on the trail--I couldn't get too close though, so my photo is a little blurry. I saw quite a few deer and very few people. The leaves are still pretty full on the trees and even with the gloomy skies, the colors made it feel very bright! I felt really good on this run--I recently purchased a Theragun massager and have been using it on my leg muscles. It has made a big difference for me! 


I met with SJ on Thursday for strength training. She had me start off with back squats, 3 sets of 8 at 100#. I alternated those with strict presses, 3 sets of 8 at 50#. I finished up with GHD sit-ups, 3 sets of 10 alternating with 3 sets of farmer's carries, 1 lap, carrying 2 50# kettlebells. 


For some reason, I woke up way before my alarm. Maybe it was because I heard Cocoa barking, but I was up early. After a cup of coffee, I was out the door before 6. But the sky was brightening (yay DST!) and I didn't have to wear any illumination. I used my Theragun before I left the house. I wore the pink Launches (see why below) and my legs let me fly for the fastest 6 miler I've run in a long time!


Oh yes, I did! I got that third day of strength in this week again. The hubs wanted to go to the lake on Saturday, but first I went to the gym for the 7 am strength class. There were deadlifts in the workout and you know I didn't want to miss that: 1 set of 3 at 55% (115#), 1 set of 3 at 65% (135#), and 4 sets of 5 at 75% (155#). Yes, it was hard. I alternated those with 4 sets of 5 banded scap pulls. That was followed by DB shrugs, 4 sets of 5 (30# each hand) alternating with wrist rolls, 3 sets of 4. I had never done wrist rolls before, so I didn't load any weight onto the apparatus. Next time I will. HERE is a video of someone doing wrist rolls using a barbell. Wrist rolls are good for grip strength and forearm strength. Popeye, here I come! We finished up with DB bicep curls, 4 sets of 5 (20# each hand) alternating with abmat sit ups, 4 sets of 20. 

Off the Road...

After CrossFit on Monday, I took Cocoa up to the UW-Madison Veterinary Clinic for her follow-up. And just to share how I had to multi-task this morning, I did a one hour Teams meeting for work in the car on the way up. Sigh. Anyhoo..we got a mixed bag of news. She's definitely doing better on her new medication but the ear infection isn't gone. Her medication was changed, we're weaning the steroids, and we have to go back in a month. The dermatologist did tell me that doing the ear surgery wouldn't be wrong at this point. We'll see how she's doing at her follow up. Meanwhile, while we were waiting for her meds to be filled, I took her for a walk on the Lakeshore Path along Lake Mendota. It was a beautiful fall day and boy oh boy do I love Madison...


I set up all my running shoes in a circle for a photo I planned to use this week. Cocoa clearly knew which pair she wanted me to wear on my Friday run! In fact, multiple photos showing her returning to this same pair, so yes, I wore them on Friday.


So as you may be aware, Brooks has opened up their applications for the 2024 Brooks Running Collective (formerly known as the Run Happy Team. I've really enjoyed my 2 years on the team and have already reapplied for next year. I hope I get asked back! The application process closes on November 20. You can apply HERE. If you have any questions, let me know! And yes, you do get lots of shoes to try!

How was your week? Did you get anything you needed? Are you getting outside a lot still or has your weather turned yucky? Have you ever done wrist rolls? Do you have a favorite pair of shoes?

BTW, Susanne reached out to me last week about the # symbol--a good reminder that I have readers outside of the US. My weights are all stated in pounds, which is indicated by #. The conversion to kilograms is 1 kg/2.2 pound. 

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






30 comments :

  1. Nice week of workouts, Wendy! And how fun that you photoshopped Jen into your group run picture.

    Because I'm out running before daylight in the winter anyway (and love running in the peacefulness of the dark) I'd rather we stay in daylight saving time year round. I don't like that it starts getting dark at 5 PM when we switch back to standard time.

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    1. I agree with you! But it doesn't look like that's how it will go.

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  2. Thanks for telling us about those speedy ladies! I find that so inspiring. The sky is the limit!
    I really hope you get that spot in next year's Chicago marathon! And yes, you should go for a PR - because, why not??? You're top fit and you could absolutely do it.

    Thanks also for the link showing the wrist rolls. My wrists are my weakest link - I'm going to try that tomorrow at Crossfit.

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    1. I know I can finish a marathon but PR? I don't know if I want that kind of pressure! A BQ is more within reach--4:20

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  3. Looks like a strong week all around for you! Reading your # numbers, do you think using dumbbells vs a bar bell is different? I use dumbbells and sometimes a kettlebell for squats but could not hold weights much bigger bc they don’t fit into my hands. Fingers crossed on Brooks for next year!

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    1. With regards to DB vs BB, I think it depends on your goals. A barbell is your best option for strength and muscle growth. Barbells are better for runners because you turn the bar over faster, which helps you train those fast twitch muscles. Dumbbells are beneficial if you have muscle imbalances--think upper body--because you can't let one arm do most of the work.

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  4. I thought those runners were popping up on my feeds because I'm 70. LOL

    But a great message. Age is just a number.

    I'm going for one more try at NYC next November.

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  5. Great picture of Cocoa!
    I saw 2 coyotes on the trail Friday morning but they took off as soon as they saw me. I always chuckle at people who warn me about them - our coyotes are non-aggressive. Our weather was nice, some breezes but not as bad as the previous week.
    I have a friend who ran her first half marathon last week. I might have promised to run a full marathon with her if she decides to do one. Maybe we have more in us than we want to admit!

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    1. We have coyotes here and they are not a threat to humans--they like small animals. I see them often!

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  6. Well first of all you are DEFINITELY not too old to run a marathon!!! It's just a question of whether or not you would enjoy the training (in case you were wondering, my vote is YES on this.) I love those examples you gave of the speedy older women- AG75-79 3:34??? Yep, that's inspiring.
    I see this is the second week you've gotten to the gym three times! I think after my race (in February) I'm going to increase to 3x a week as well. I definitely need it.
    Coco looks so happy in the photo of the Madison walk. And she obviously likes bright pink!

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    1. I won't get 3 times at the gym this week because I work on Saturday morning. But I'm going to do my best to do 3x as much as I can!

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  7. Cocoa know her colors well ;-) Nothing wrong with pink shoes, I have a pair of the Adrenalines GTS from 2018 that I just cannot part with. They're well past their running days, but they're perfect for other workouts.

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    1. I have some old Adrenalines in a tropical pattern that I've kept as well!

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  8. I'm sorry the news wasn't better for Cocoa. Crossing my fingers that the new meds do a better job for her. I don't think I could do a meeting while driving (although I do listen to audiobooks, but I don't have to talk to them).

    I mostly remember cold from this week -- and I don't get out there bright and early, either!

    I have what I call my fast shoes. They often do seem to make a difference!

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    1. The news about Cocoa wasn't a surprise. What makes me sad is that if we do the surgery, she won't be able to hear. So I'm trying to put it off as long as possible.

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  9. I'm sure you've got another Chicago marathon in you! You might surprise yourself on your time too,

    LOL on Cocoa's favorite shoes. Maybe Brooks needs a canine ambassador too. :-)
    I hope surgery isn't needed!

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  10. I wouldn't have even noticed that Jen didn't have any legs until you mentioned the photoshop job!! I hope you are asked back to be a Brooks Ambassador. You do a great job!

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  11. That's wonderful about your marathon running 70-year-old friend, so inspiring. And you certainly have a good variety of running shoes!
    I love how you're getting that third strength training session done! And thanks for clarifying the units. But you must certainly mean that one pound equals about 0,4 kg - roughly 2.2 pound/kg rather than the opposite? (That's what it is when we buy meat, anyway) Sorry but I got confused and didn't know if I was reading it wrong!

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    1. Oh geez, yes you are right! I am glad you knew what I meant!

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    2. Good to hear! Well I knew you were strong but perhaps not 200 kg squat kind of strong! But, if I didn’t live in Ireland (for some reason some units are still imperial here but not others) I wouldn’t have a clue.

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    3. Haha, you just would have thought I was incredibly strong! :p

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  12. Wonderful week and how great that you got to lead the Trail Sisters! I wish we could take photos and video in my gym - it would help so much. You are really getting strong and crushing goals! Those inspiring stories are surely motivating you. I love to see it and you'll do great at Chicago!Give big hugs to sweet Cocoa. Those spaniel ears can be tough!

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  13. Wonderfully Beautiful Post - All Good News And Sending Positive Vibes On The Brooks Front - Stay Strong And Keep That Pup Happy With Extra Treats

    Cheers

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  14. That is so cute with your dog! Thanks for giving us a heads up. I need to apply to Brooks. I think I did way back but never got accepted when I was running much more than I do these days so I doubt I'll get it. But worth a shot I guess.

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    1. You never know! The team is so diverse, with runners of all abilities!

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