With no races planned right now--save for the Shamrock Shuffle 8k in March--I refocused on trail running again. Training for my half marathon was fun and all, but I sure missed my trails. Not only do I love running in nature, but I also enjoy just running for fun, with no paces to hit and no set distance to complete. With the weather improving, the timing is just perfect. I'm looking forward to watching spring arrive. My spidey senses are tingling for an early spring, as the birds have been singing and the deer are frolicking. We've been hitting record temperatures this week, with more predicted for next week. Stay tuned!
Weekly Rundown:
Sunday: trail run 7 miles, 900 ft
Monday: CrossFit with 2100 420m of running
Tuesday: Fluid Running
Wednesday: trail run 10 miles
Thursday: CrossFit
Friday: run 6 miles
Saturday: rest
On Sunday, I met up with one of my Trail Sisters for a run on the trails near her house. We had talked about going up to Whitewater, Wisconsin to run on the IAT, but she had run up there the day before and didn't want to drive back up. So Veterans Acres it was! I've run a few races there in the past and it is HILLY. It's also a labyrinth of trails, so I was happy to let her take the lead. We were very compatible runners, with matching paces and willingness to walk up the hills. We had a lot to talk about as she is also an advanced practice nurse (in the adult world) and is the mom of 2 grown children.
It was a sunny but cold, windy morning. Fortunately, the trees gave us a lot of shelter. I really enjoyed this run and the herd of deer near the end just made my day!
When I checked the WOD on Monday morning, I saw that there were shuttle runs planned! I wore my Brooks Launch in the cheetah pattern, sure to give me some fast running. We did a BootCamp-style workout using only body weight for activities. The strength portion had us doing an accumulation of 3 minutes of plank holds, 2 minutes of hollow holds, and 1 minute of the top of a dip hold. In typical Wendy fashion, I misunderstood the assignment and thought we had to complete each activity before moving on to the next one. It didn't matter--I finished before the 12 minute time was called. The MetCon was 3 rounds for reps: 1 minute each of shuttle runs, air squats, abmat situps, pushups, and lunges, with a one minute rest before starting again. I finished with 304 reps total. This was a fun one and yes, I felt it the next day--actually for several days after! Body weight work is really underrated.
It might have been the good weather or maybe it was the new gear that Brooks sent me, but on Wednesday, I didn't want to stop running. I set out with a goal of 7 miles but as usual, I completely miscalculated my route. It didn't matter. I saw a herd of deer and a Cooper's Hawk. The hawk flew low, over my head, and landed on a branch above me. So majestic, he let me get close for a photo. While I felt as if I could have run there all day, I had to start getting ready for work. What an amazing day!
I woke up pretty tired and sore on Thursday. I considered skipping CrossFit in lieu of a rest day, but when I looked at the WOD, it didn't look too bad. Silly me! The strength portion was an E2MOM x 5 rounds of 100 cal on the rower and a snatch complex: 1 power snatch, 1 full snatch (with front squat), and 2 overhead squats. We warmed up to our working weight--for me that was 40#. I struggled a bit with the movement but got them all done. The MetCon was deceptively hard: 10 rounds for time or 15 minutes of 4 strict pullups (I did banded), 8 single arm dumbbell cleans (I did 25#), and 12 goblet squats. This workout crushed my soul and I did not do all 10 rounds. In hindsight, I should have used lighter weights for this one. Live and learn!
When I headed out the door for Friday's run, the sky was already beginning to lighten. I didn't have to wear my Noxgear or reflective gear. I felt surprisingly good, considering the hard work I'd done this week. When I got to the part of the path that runs along the lake, the sun was just peeking over the horizon and I paused my watch so I could watch it rise. My Friday mornings are hectic, but it was worth waiting for. I got my photos and continued on my way, running into the brisk wind to my turnaround point. I knew I'd have that tailwind on the way back. It helped me make up some time, giving me my fastest mile-mile 6!-that I've had in a while. What a great way to start my day!
I was tired by the end of my workday on Friday! We had a big temperature drop and snow overnight. The hubs and I took a ride up to the lake on Saturday. It was much cooler, but the sun came back out. Somehow that made it all feel better. The hubs and I went out to lunch at a brewpub but the rest of the day was easy. I'm looking forward to some trail miles tomorrow!
How was your week? Have you ever stopped to watch the sun come up? Did anyone else get snow this week? Do you do bodyweight workouts?
Wow!!! love that sunrise pic. I only see them on my Feb Florida vacations.
ReplyDeleteGreat week of running and working out for you! It looks like you are really having fun!!
No snow here. I'm struggling with returning to running but I'll get there eventually.
I'm sure you will! No one is more determined than you!
DeleteThere are usually a few body weight exercises thrown into our strength workouts. They can be surprisingly tough! Looks like a great week of training and running for you! Have a fab week ahead
ReplyDeleteIt was a great week but I have been so sore, lol!
DeleteIt sounds like quite a few of us are going to end up with an early spring this year! Love the cheetah shoes and I agree with body weight exercises, they are very underrated! Love that you got to run with sunrise at the lake! What a great way to start the day. There is a park in Nashville where you can see the sunrise over the skyline, it is beautiful if you can time it right!
ReplyDeleteThat is the key, right? Timing!
Deleteoh my goodness, what a great photo of the hawk! Gorgeous. Spring seems to be coming for sure! How nice to have found a compatible running companion.
ReplyDeleteGreat week Wendy!
I've run with her before and it's always a pleasure. It's hard to coordinate our schedules.
DeleteSounds like a fantastic week — and some amazing photos!
ReplyDeleteI runfess it will be hard to hold back from running when spring is in the air. Hopefully my hamstring will be ready.
I hope so too!
DeleteI saw a bald eagle fly overhead yesterday! I do love seeing hawks and other birds of prey hanging out in the woods. Hollow holds - oof!! Those get me.
ReplyDeletehollow holds are so hard!!!!! I hate them ;)
DeleteWe see a lot of eagles up at our lake house!
DeleteAnd yes, hollow holds are my nemesis!
Agreed, those bodyweight workouts are no joke! I feel them especially on my stair workouts. I'm excited to see more sunrises on my morning runs, even though the time change will mess with that briefly.
ReplyDeleteBut then we get to see them all over again!
DeleteSounds like all your runs were exhilarating this week- I love the Wednesday one where you didn't want to stop running. Those are the best. Funny that you thought Crossfit would be "easy" on Thursday! And, I don't think I've ever stopped my watch to wait for the sunrise, but I'm glad you did- it looks like it was worth it.
ReplyDeleteEven though it really messed with my tight schedule on Friday, i had zero regrets for stopping to watch that sun come up!
DeleteThat's a perfect form on that overhead squat!
ReplyDeleteI'm looking forward to trail running as well. It's so much gentler on the body and good for the soul.
About Tuesday's shuttle runs - you did over 2 kilometres of running but you only had 3 minutes for the shuttle runs...I guess you had more running in the warm-up? Or maybe I misunderstood the MetCon, ha!
Or maybe I can't do math? The laps were 100m each and I did 7 of them each time. We did 3 rounds...so that's my math. At least that's what the coaches tell us they are. Could be less. Idk.
DeleteOk, I found out today that each lap is 20m, so yes, my calculations were way off! 420m total. LOL
DeleteNice job on that squat, Wendy! Your form always looks so good.
ReplyDeleteWe didn't get snow this past week until driving through the Shenandoah Valley yesterday on our way to the farm. It snowed heavily on us for an hour or so, but the interstate stayed clear even though the grass turned white.
We had a little snow overnight on Friday. But it's already gone!
DeleteWow, look at that wildlife! We saw a bald eagle while on a walk once - my son spotted it and it was so cool to see so near our house. I see lots of deer = they're always out here now! Nice trail miles and of course, other workouts.
ReplyDeleteIt's funny because I see more wildlife here than I do up at our lake house in Wisconsin!
DeleteSuch beautiful photos from the trails and all the wildlife! I'll try to make myself go for walks early in the morning when it's a bit warmer, to catch the sunrise.
ReplyDeleteI love living in Ireland but every time I see photos or videos by trail runners, I miss the Swedish forests. I'm sure the Wicklow race will give me some of it. Plus we're going to Sweden in June too.
I like a good bodyweight workout! I do them when the gym is closed or I'm on holiday. They can be quite challenging!
I'm going to California next week, so I'll be running on desert trails. So different from my forest trails, but isn't that the beauty of trail running?
DeleteWonderful nature pics and running, and yes, in November I ran around to the lighthouse on holiday and stood and waited for the sun to come up over the sea.
ReplyDeleteYou get me! {{ }}
DeleteLook at you! Kicking butt every step of the way! Those deer are too cute and that hawk is phenomenal! I am so glad that cross fit is working out for you so well, and that you have a great match in trail run partner. Shamrock Shuffle is going to be awesome for you! I can feel it!
ReplyDeleteThanks Jenn!
DeleteYou got some great pictures of nature on your trail run. Yippee for spring. Those are some wild shoes...such a fun print, they made me smile. Got a question for you regarding planks. As you know I've worked up from my elbow injury and am now at 50 second planks, 11 second rest x 4 repeats. Is it more advantageous to add more time to the plank, or more reptations? I'm unsure how to build from where I am. Keep in mind, I'm 73.
ReplyDeleteI think the amount of time you hold a plank depends on your goals. If you want to build core strength then holding them for shorter amounts of time, say 30 seconds, and doing multiple reps is beneficial. My coach says that holding planks for longer than 2 minutes isn't really beneficial at all. When you're pushing up from the floor, you're creating muscle tension. You could also try plank shoulder taps, alternating arms while holding a plank.
DeleteAge is just a number, my friend! You got this!