I'm Smoked

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It's a silly title for this post and I'll probably get all kinds of spam from smoking websites. But let me explain. When he's tired, which is pretty much all of the time, my dad likes to tell everyone how he's 'smoked'. So much so, that it's become an ongoing joke in my family. When someone is tired, we say we are 'smoked'. 

Yep, I'm smoked. 

Not stoked. 

I haven't bounced back from the Blue Springs Trail Race I ran a few weeks ago. I took it easy the week after the race and I don't think I've been pushing myself excessively. My body is telling me something different. If I want running to feel good again, I need to listen to my body and give it a little more rest. You can imagine this isn't making me happy. Let's hope it's not long before I'm feeling light on my feet again.

Weekly Rundown:

Sunday: Ice Age Trail Run 7.5 miles/1000 feet

Monday: CrossFit/strengthYp

Tuesday: Fluid Running

Wednesday: Global Running Day Trail Run 7.25 miles

Thursday: CrossFit

Friday: run 6 miles

Saturday: work and some much needed rest

Saturday was National Trails Day and I hoped to get some miles in. But it rained all day. On Sunday, I was up and out the door early to hit the Lodi Marsh Segment. It was overcast and very humid. The trail was muddy in spots, so it was slow going. I had the entire segment to myself, something that never happens! I enjoyed my time on the trail and soaked up all the beautiful foliage. I wanted to go farther, but my body let me know that it was tired. Maybe next time?

On Monday, the WOD had push presses, which I love, but the MetCon had a death by calorie workout on the rower. Between the struggles I've been having with running lately and the dearth of strength training in the WOD, I opted to do the strength workout instead. This is the first week of their hypertrophy cycle and the first workout was all posterior chain, something I need to do more of. The first set alternated between 3 sets of 12 dumbbell deadlifts (30# in each hand) and 12 barbell sumo squats (I built to 65#). Set#2 had me doing 3 sets of 12 hamstring curls on an exercise ball alternating with 12 goblet squats (25# KB) with heels on a plate. Set #3 was 3 sets of 1-lap walking lunges with 2 KB swings at the end alternating with 3 laps of banded side steps. 

My friend Ann Marie was doing her own thing next to me and she told me to try her hip halo for the banded side steps. The Hip Halo is a stretchy band you wear on your thighs, right above your knees for banded side steps. There are other things you can do with it as well. I really liked this device because it was easier to hold tension on the band the entire time as opposed to using a resistance band around the ankles. I really felt this in my glutes--so much so that I ordered one for myself! 

Overall this was a great workout for me! I really need to do more strength and accessory work. With the focus on running and cardio at CF this summer, my workouts currently are mostly cardio. I decided I will either do strength on Mondays (depending on the WOD) or at home on Tuesdays (and skip Fluid Running), at least until fall, when we get back to lifting at CF. 

Wednesday was Global Running Day! Since I had to work that evening, I wasn't able to join in on any of the group runs taking place later in the day. I took my shoes to my favorite local preserve, to get in some miles and soak up the trail magic. 'Soak' being the theme for this run--we had a lot of rain overnight and the trails were soaked and muddy. I finally gave up trying to keep my feet dry and happily ran through the water that was covering most of the single tracks. I saw a lot of deer--all bucks, which I found interesting. I also had a ginormous dragonfly land on my shirt. I was so shocked that I didn't get the best photo, but I think you get the idea!

There were rope climbs in the WOD on Thursday! Heck, the whole workout was upper body, which was great considering that I still had DOMS from Monday's lower body workout. The strength portion had 10 minutes on the clock and we worked on sets of 10 dumbbell bench presses (I used 15# dumbbells) alternating with 12 bent over barbell rows (35#). With the high volume of lifts, I kept it light. I completed 8 rounds of this in the time allotted. The MetCon was a 14 minute AMRAP of 2 rope climbs (I did one), 10 push presses (35#), 10 power snatches (35#), and 10 v-ups. I completed 4 rounds when time was called. 

Friday morning was bright and breezy. After my muddy, wet trail runs earlier in the week, I was looking forward to running on dry ground. From the start of this run, my legs felt heavy. Running into the wind didn't help either. I stopped to snap a few photos and that gave me a chance to catch my breath. Once I turned around, I had the wind at my back, but the fatigue continued. My heart rate was high and I did a lot more walking than I wanted. 

And some very good news!

I had this post all wrapped up and ready to go for Sunday--but late on Saturday, I received a FaceTime from my oldest son's girlfriend. They are in Key West and she was crying. I thought something was wrong until she held up her hand! Then I started crying! I could not be happier for them. She is a wonderful person and I am so excited to have her in my life.

How was your week? Any good news? Are you running a race today? Have you ever volunteered at a big race? 

As you read this, I'm in the city, volunteering at the Chicago 13.1 with my Trail Sisters. We were on the road very early to start our 5-9 am shift at Aid Station 1. I have a lot of friends running this race and I'm excited to be out there to cheer them on! Be sure to check my IG later for photos. I'll provide details of my volunteer stint on next week's recap!

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