Ouch!

As much as I like to think otherwise, I am not invincible. That point was driven home this week when I pulled a muscle in my lower back while attempting a heavy deadlift. Lucky for me, some quick work on my back by the PT at the gym prevented any major soreness. But it was a good reminder to check myself before picking up a heavy barbell.

The cold weather this week brought a different kind of pain. If you live in an area where it gets windy and cold, you know that feeling of your face freezing. We've had such a mild fall that this sudden cold plunge has been a shock to the system! Looking ahead, the temperatures are supposed to moderate but not a whole lot. 

Can I have my abnormally warm weather back, please?

Weekly Rundown

Sunday: trail run 6 miles

Monday: CrossFit

Tuesday: Pool Running

Wednesday: CrossFit

Thursday: Lifetime Chicago Turkey Trot 3.2 miles

Friday: run 5.2 miles

Saturday: rest

We were in town this weekend and I was planning on a solo trail run. On Saturday, one of my trail sisters texted me that they were meeting at a local preserve on Sunday morning. You know I was in! There were several Trail Sisters as well as some men from one of the local running groups. I see one of the guys every Friday morning on my run on the bike path! We instinctively split up in a few groups based on pace, so it was me and 2 of the ladies bringing up the rear. The conditions were cool and cloudy, but the company was warm. I really enjoyed this run!

I was so excited to go to CrossFit on Monday morning--deadlifts were on the whiteboard! Specifically heavy deadlifts, 3 sets of 2. Having hit 190# for 3 deadlifts, 2 weeks ago, I was excited to challenge that number. I built to 175# and lifted twice without a problem. But when I added 10# to the bar, I could only lift it once. Huh. That got in my head and I tried to lift that 185# again when I immediately felt a searing pain across my lower back. I dropped the bar and walked away. SJ was coaching the class and came over to check on me, suggesting that I try taking weight off the bar and finishing my lifts. That's what I did, very carefully, finishing up with 155#. I warmed up for the MetCon, which was 5 rounds x 1:30 on, :30 off of 10 bar facing burpees, 10 v-ups, and push presses AMRAP. The empty barbell push presses felt good (probably stretched out my back), the v-ups did not, and as contemplated whether or not I should do the Metcon, the PT walked into the gym. I immediately sidelined her. She did some work on my back and I skipped the rest of the workout. As the morning went on, I felt better. Not great, but not as bad as I did when it happened. I did a lot of stretching that afternoon.

SJ and I analyzed my video and you can even see it in this screenshot--my hips were too high. She also noted that I didn't pull in my lats when I was setting up. So much to think about and it looks like I won't be hitting any heavy weights until I work on my form. Although she and others at the gym shared their lifting injury stories with me, I still am mad at myself. It's the runner in me--we hate being injured, don't we?

I woke up on Tuesday feeling surprisingly good! My back was a little stiff but not sore. I thought the water workout would be helpful and it was! I was also surprised and happy to see that my new Oura ring tracked my pool running sesh as almost 6 miles. I don't have to wonder anymore how far I actually 'run' when I do a Fluid Running class.

Feeling a little stiff on Wednesday but overall pretty good, I went back to CrossFit. This class was the annual "Earn Your Second Helping" pre-Thanksgiving workout. Always a banger, we were tasked with doing AMRAP in 30 minutes of: 15 wallballs, 10 cal rower, 15 abmat situps, 10 cal bike, 15 box jumps/stepups, and 10 pull-ups (I did ring rows). I earned 5 full helpings plus completed 25 reps in the start of my 6th round. I felt a little green afterward and took a short walk in the brisk air. Later on, I tried a Go Brewing NA double IPA I was sent from the brewery. It was delicious and very refreshing. It reminded me of the hop waters I like to drink after a tough run or workout.

My youngest son and I lined up for a Turkey Trot on Thursday morning. It was COLD and breezy. While we were waiting for the race to start, I had a moment of wanting to run back to my car and DNSing. But luckily, the corral filled up quickly and body warmth helped those thoughts go away. We started off slow, due to congestion on the course and did a lot of weaving for the first mile or so. By mile 2, we were able to pick up the pace and in mile 3, we were flying. I didn't know if I could keep up with him! I did my best and we finished a few minutes apart. Negative splits? We had no control over it, but yes we did: 9:48, 9:34. 8:24, 8:17 with a finish time of 29:27 (9:12m/m). It's been a long time since I've seen an 8:xx on my Garmin! I placed 4th in my AG--the 3rd place finisher was 1 second ahead of me and the 2d place finisher was 4 seconds ahead of me. How about that?

After the race, we took photos and got our free beer--Fistmas from local brewer Revolution. What a treat! We had a great time and I was so thankful to my son for getting up early after working a 12 hour shift the night before and only getting 2 hours of sleep. He stayed awake all day too!

It was so cold on Friday morning--there was a wicked wind, too--that I gave serious thought to running on my treadmill. After coffee and a big bowl of oatmeal, I got ready to run outside. It's been a long time since I've run in bitterly cold temperatures and I had to dig deep to remember everything I needed. The only mishap was grabbing 2 left-handed mittens, but I made them work. I started this out and back into the wind, with the plan to have the tailwind on my way back. The wind was painful and my face hurt, but once I hit my turnaround spot, the run got a whole lot better. I even had another sub-9-minute mile! I'll take it whenever I can. I felt really good about this run.

Off the Road

On Sunday afternoon, I attended the first of 6 Women's Health Series seminars at my CrossFit gym. The topic was 'Tackling the Wall-Diet Culture and Body Image". What a great topic! There was plenty of discussion about the topic and we were invited to explore our vulnerabilities. Lots of food for thought!!! We also had a self-defense lesson hosted by a local martial arts and sports medicine expert. I've taken a few self-defense classes in the past, and as a runner who spends a lot of solo time on the trails, can never get enough. I was really impressed with the seminar! 

I have signed up for the next session on December 15. The topic is Pelvic Floor Health. As you might know, I worked with a pelvic health specialist a few years ago and found it immensely helpful. I'm looking forward to hearing what the specialist has to say. 

Thanksgiving was at my sister's house and it was a really nice time. Everyone got to play with Patrick, my sister's first grandchild. I didn't get the family photos I had hoped for--but I did get a few cute ones to share here. 

On Saturday, we drove up to the lake. It's so cold that there is ice on the lake. I'm hoping to get in a run tomorrow, so be sure to check my IG to see if I thawed out! By the way, have you ever heard of Dress My Run? It's only available on a computer, but it takes your current weather conditions and tells you what to wear! Why didn't I think of this?

How was your week? Did your weather change dramatically? Did you run a Turkey Trot this week? How was your Thanksgiving? Have you ever done a self-defense class?

I'll be sharing my monthly book reviews on Tuesday! Be sure to check them out.

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