I didn't mean to run fewer miles than usual this week. My weekly 'goal' mileage is around 20 miles. This week I ran about 15 miles. The cutback wasn't intentional--Mother Nature forced my hand. The weather continues to deliver bitter cold temperatures and brisk winds, which is as unpleasant as you might imagine. I'm no weather wimp, but my enthusiasm for all the things outdoors is wearing thin. Long distance runs are really tough when it's so cold.
Maybe it's a blessing in disguise. We've been amping up our strength work at the gym and my legs are feeling the fatigue. Hopefully, between the strength work and the reduction in running miles, I'll see some strong spring runs!
Weekly Rundown
Sunday: trail run 4.25 miles
Monday: CrossFit
Tuesday; Fluid Running
Wednesday: Trail run 6 miles
Thursday: Strength Training
Friday: treadmill run 5 miles
Saturday: XC skiing, 5.5 miles
I met 3 fellow Trail Sisters on Sunday morning at one of the local preserves. It was blustery as advertised and we set a distance goal of 4-6 miles. By the time we were closing in on 4 miles, we decided to call it quits. It was pretty uncomfortable. But on the other hand, I felt so much better than I did last week and the company of my friends made for a very nice morning.
This was week 2 of the 4 week strength cycle; Monday's work out was a repeat of last Monday's. The goal this week was to build from last week. Again, we had 4 different movements to do in 3 sets in 40 seconds or less:
Set 1: pick a weight in which we'd hit failure in 8-12 reps
Set 2: drop the weight and complete 8-12 reps to failure
Set 3: drop the weight and complete 8-12 reps to failure.
I went a lot heavier this week except on the lunges.
Movement 1: Dumbbell deadlifts 60#, 55#, 50#
Movement 2: Barbell backward lunges 55#, 50#, 45#
Movement 3: Dumbbell strict press: 30#, 25#, 20# (I did push presses on the left arm with 30#, 25#)
Movement 4: Bent over barbell rows: 75#, 70#, 65#
Oops, my phone was on silent and on Tuesday, my alarm didn't wake me up at 4:30 for pool running. Somehow, I woke up at 4:45 and debated...should I stay or should I go? I got up, had a cup of coffee, and got myself out the door. Once I got in the water, I knew I made the right decision. We never regret a workout, do we?
Due to an impending snowstorm predicted to hit hard on Wednesday afternoon, my clinic hours were changed from the evening to late morning. That meant I had to get up and on the trails earlier than I normally do. And am I glad I did! I didn't have a lot of time to explore, so I stuck to the main loop trail. I wasn't expecting to see much interesting on my run, but holy moly--the deer were out en masse. I felt like it was Deerapalooza or something. I kept running into them and at one point, I literally ran into a cute little guy who was munching on foliage next to the path. He (she?) didn't run away and even let me take a couple of photos. Day.Made.
Oh, and the run? Besides stopping to snap photos, I ran at a pretty good pace for a trail run and dare I say, I felt strong? Maybe the strength work is having a positive effect on these old legs! What a fun run and a great reminder of how much I love these trails, no matter what the weather!
Thursday's strength workout was a repeat of last week's. We were expected to push to failure on the first set of each movement and do drop sets for reps with the last 2 sets.
Set 1: Bulgarian Split Squats: 25# each hand-again x 8 reps, I could and should have done 30#, which would have been my fail weight. Next 2 rounds were 20# (8 reps) and 15# (15 reps).
Set 2: dumbbell bench press: 30# x8, 25# x8, 20# x10
Set 3: Hip thrusts: pushed it to 130# x 8, 125# x8, 120# x10
Set 4: Pull-ups: 5 blue band with push off, 5 green band unassisted, 10 black band unassisted
The sprint work was different from last week. It was an E2MOM: :10 sprint on the assault bike, 5 squat jumps to a plate, and 8 abmat situps. I was consistent with these at 37 seconds each time.
Friday morning was cold and icy, and I didn't want to risk injury, so I reluctantly took my run to the TM. I didn't feel well either, so access to the bathroom was much appreciated. This run was a slog from the get-go. I was fatigued and struggled with pacing. But I promised myself I'd run for an hour, and that's what I did.
Off the road...
After I finished skiing, I headed into the city to meet my sons and my future daughter-in-law for lunch at Longman and Eagle, always a treat! Then we went to Pilot Project, a 'brewery incubator', where smaller brewers are allowed to brew and share their beers with customers. I had a flight of 4 pale ales which were really tasty. The conversation was good too!
How was your week? Are you dealing with the bitter cold? How cold does it have to be before you take your run to the treadmill? What was your favorite run (workout) of the week? I think you know which one was mine!
We have had a very challenging winter this year and I am not as motivated as I used to be to get out in the bad weather to run. I am leaning into my strength workouts much more. Way to get it done this week!
ReplyDeleteI'm happy I was able to get that XC skiing in yesterday!
DeleteI am so impressed with all of the indoor and outdoor fine you had this week. I am over winter. It is making it so hard to work out. We are currently having an ice and snow storm, and my 3 year old was up 3x last night so this morning's treadmill run is going to be extra hard!
ReplyDeleteAs if we need the TM to be any more difficult than it already is!
DeleteGood job getting out there despite the cold temps!! It was bitterly cold here but I missed it as I was in NJ. I had the best intentions to walk on the hotel treadmill but a sinus infection took me down. I went for a wintery walk yesterday but now it’s bitterly cold again. The high tomorrow is -2F!!! I don’t have access to a treadmill so if I can’t walk outside my options are limited, esp since I’m in this dang splint. Usually this is when I would lean into strength training but that isn’t possible. So my activity level is quite low. :(
ReplyDeleteUgh. Winter is the time we need movement for our mental health. Maybe a YouTube video or something?
DeleteI’m hoping this is our last week of bitterly cold weather. If I can get out for some long walks, I feel so much better. I need to find some chair, yoga videos or something that won’t involve my arms/hands, though.
DeleteDeerapaolooza - excellent! Lovely pics and your pink top (cherry blossoms?) is lovely. I am having a cutback who-knows-what as now my achilles is playing up. Talked to 4 million guys at parkrun who have had the same and they all said the same things to do but everything says don't run. And yes, I am going to look at a local gym as I clearly need to stop messing around and get myself stronger.
ReplyDeleteI'm so grateful for my strength work--I don't think i'd be running any more if I didn't do it!
DeleteLooks like you got all of my weather a day later (except for yesterday’s forecasted snow, which totally missed us). It sounded like a blizzard last night because the wind was (and still is) blowing like a maniac. I want my summer back, end of story!
ReplyDeleteAt this point, I'd be happy if the wind would just stop blowing. It has been such a windy winter.
DeleteIt’s sounds like you did plenty this week. My running mileage is really low since I’m only doing a few weekday trread runs under 4 mi each, but I’m logging miles on my bike and getting reps in, so it’s all good.
ReplyDeleteI love all your wildlife photos! I am encountering too much walking Scooby — deer and a fox today!
Does he try to go after the animals? That would be hard!
DeletePLEASE send some of that cold air our way!!! It's too hot here! Oh- I just checked the weather and it looks like we're going to be a teensy bit cooler next week (thank you!)
ReplyDeleteI'm still dealing with a slightly gimpy hamstring and I'm going to really lean into strength this week. You can never go wrong with getting stronger! Your trail runs look beautiful, and... now I want beer.
I'd be happy to be warmer! The beer tasted good, but would have tasted even better on a patio with the sun shining overhead!
DeleteBeer tasting sounds fun, even though I no longer drink beer. Always loved it, but when I got pregnant, I seem to have developed an allergy to it. When I drink beer now, I get really congested and sneeze up a storm, so stick with wine and cocktails instead. The weather has been so nasty in so many areas. I can certainly see why you've run less. Actually, I think that sounds smart. Take Care, stay warm. I'm chanting, come on Spring.
ReplyDeleteI'm so ready for spring, I can't even be patient, lol
DeleteThe brewery incubator idea is cool! I'm surprised we don't have one around here with the number of microbreweries we have in our area. Your xc ski day looks nice. We just don't get enough snow around here for that, although I bet we could ski here today. The deer pictures are great too. In Utah we were driving home after skiing and 11 mule deer crossed the road in front of us in a neighborhood area near the mountains. They just kept coming! It was cute.
ReplyDeleteMy son took me to this brewery incubator during the pandemic and i've wanted to go back since! The beer seemed a little less experimental this time, but I had some really tasty ones.
DeleteI love that you were able to get out on your XC skis. That's great cardio and such a wonderful way to switch things up. Seems like you had plenty of balance between your group runs and solo workouts. And so fun to spend the day with your sons!
ReplyDeleteI haven't XC skied for a few years--we've had very little snow, so this was a real treat!
DeleteI can relate so much, to not feeling it when it's too cold outside! But that deer extravaganza must have given some extra mood boost!
ReplyDeleteReally good work in the gym, it sounds very tough. And skiing too!! A very good week for you despite the cutback. I agree - you'll be very well prepped for your spring runs!
YAY for cross-country skiing! Your skiing trails look really nice and you are right, the snow looks absolutely perfect! How did you take the photo?
ReplyDeleteWell done for getting out the door after sleeping in for 15 minutes. It would have been so easy to just skip the fluid running. But you are right, we feel so much better when we get it done!
I have the opposite problem this week - it's going to be a hot one. So I have to wake up extra early to get my long run done!
My super warm insulated pants have a long side pocket. I put my foldup tripod in there and pulled it out for some photos. Super handy!
DeleteStay cool, my friend. It's 0F here (-17C), so we have the opposite problem lol
Ugh we had the worst weather this week too! It makes it so hard to stay active. It has been snowy (got 10 inches one day), icy (it started as ice) cold (so cold that some schools were closed) and more. Nice job even with your cut down!
ReplyDeleteIt's been so cold this week. I am over it!
DeleteLove the brewery incubator idea! How fun. Yes, the winters can get long in the midwest. Hoping spring is here soon!
ReplyDeleteThe days are getting longer! Hopefully warmer weather is ahead.
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