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.