'One day I won't be able to do this, but today is not that day. Today I fight! ~ origin unclear, but perhaps paraphrased from J.R.R. Tolkien, in The Lord of the Rings.
I do love a good quote.
Yep, I'm back to running again--slowly and using walk intervals. But it's worth celebrating, am I right? I'm grateful that my injury wasn't worse and that I can get back to doing my favorite thing while I continue to rehab my knee.
Weekly Rundown
Sunday: waterskiing
Monday: Strength Training
Tuesday: run 4 miles
Wednesday: fluid running
Thursday: Strength Training
Friday: Trail run 7 miles
Saturday:
June running miles: 36
June walking miles: 42
YTD running miles: 440
We were still up at the lake on Sunday. I made the decision to forgo my planned hike on the IAT, instead opting for a redemption ski after navigating the choppy waters the day before. We were out on the water at 7 am. It was peaceful and it was calm. I could not wait to get behind the boat. The hubs pulled me around the bay near our cabin, and I happily slalommed in and out of the wake until my arms and legs wouldn't let me. When I got back in the boat, we went for a ride on the lake. We ended up in my favorite ski spot, another bay, and I went again. After this run, I was content.
On Monday, we started the final 4 week cycle of our auxiliary strength training. We had 3 sets of movements and 15 minutes to complete each one. My group started out with the Explosive Power movement, which was 6 laps of broad jumps. I substituted one-legged squats, 2 sets of 12 on each leg. I took 90 seconds of rest between each set. The next movement was a Pyramid set of dumbbell bench presses, 8-6-4-2. As the number of reps decreased, the weight increased. We were allowed to do barbell bench presses (yay!) I did 65#-75#-85#-85#. I failed at 85#--I could only do 2. We had an Accessory Set of 20 Goblet Lunges x 4 sets, but we could do barbell back squats, sets of 20 instead. I did 55#. Let me tell you that no one should do 20 reps of back squats. Especially 4 times. It was pretty awful.
After class, I set out to tackle this week's work for the Summer Challenge, which was to accumulate 8000# of lifting. I did 4 sets of 10 deadlifts at 100#. Boom! 4000# done!
After being cleared to run on Monday, I was so excited to pick up the pace on Tuesday! I don't normally run on Tuesdays, but due to changes in the pool hours over the summer, I'm moving my pool run to Wednesdays. I taped my knee per the PT's instructions, laced up, and did an easy paced 4 miler around my neighborhood using 4:1 run/walk intervals. It went well and made me happy.
The upcoming July 4th holiday also forced me to change my pool run from Friday to Wednesday this week. Flexibility is my middle name! Since I start work later on Wednesdays, I didn't have to get to the pool at 5:30a. I was in the water by 6:30a and had the dive well to myself. The water felt so good on my sore body--I had DOMS from Monday's strength work--but I had some issues with calf and foot cramping during this workout. I swear it's always something. When I returned home, I got out my foam roller and worked on those tight calves.
Thursday's auxiliary strength session followed the same format as Monday's. My group started with Farmers Carries, 2 laps x 6 sets. I used 45# kettlebells. I could have gone heavier, but with the heat and humidity, I was plenty challenged carrying these. The Pyramid sets were barbell or dumbbell deadlifts, 8-6-4-2 reps, with increasing weights. Of course, I used the barbell and I did 105#, 125#, 145#, 165#. I wanted to go heavier, but I was mindful of the summer challenge workout--I had 4 sets of 10 100# deadlifts to do! The Accessory set was 4 sets of barbell strict presses x 1 minute. I used the empty 35# barbell and it was HARD. I did 12 reps for each set. Not a fan, lol.
After the workout, I finished this week's summer challenge with 4 sets of 10 deadlifts at 100#. Done and done.
On Friday, I was out the door early for my trail run. Yes, I said run! I was so excited to get back out there. I wore my knee sleeve and strap, as instructed by my PT. With the first step, I knew this was going to be a good run--my knee felt great, and my legs felt loose. And wouldn't you know it, I saw the mama deer and her fawns within the first 5 minutes of my run! I stopped to take a few photos and watch them. I think the mama must have signalled something to them because both of the fawns took off, while mama stayed back to keep an eye on me. So fascinating!
I ran a nice, easy pace on the main trail to start out. I spotted a buck in the woods and stopped to snap his photo. He was not pleased--snorting at me before he ran away. I saw quite a few deer on my trip around the woods!
A thunderstorm rolled in, and I decided to keep going, planning my escape route back to the car if needed. It never got bad, but I got wet! I didn't mind because the black flies, who had been buzzing my head for most of my run, disappeared. A silver lining, right? All in all, this was a really satisfying run. It felt so good to run!
Off the road...
On Thursday, I met my future daughter-in-law's mother for lunch at a Mexican restaurant we were considering for the rehearsal dinner. I was really struggling with this, and she graciously offered to help me out. Guys, I am not a party planner, and I was feeling overwhelmed. We had a wonderful lunch together. The restaurant served us the food we would have at the rehearsal dinner, which we didn't expect! It was delicious. I signed the contract, and we are all set! What a relief. I am so grateful my my DIL's wonderful family!
We had a low-key 4th of July. My sister and her hubs came over for dinner. Even though it was steamy outside, there was a pleasant breeze, and we sat outside. What a nice day!
How was your week? If you celebrate, what did you do for the 4th of July holiday? Are you a planner or do you get overwhelmed (like me) when you're in charge of a big event?
HOORAY! So glad your knee is better! You recovered from that QUICKLY. Those runs must have felt amazing. Sounds like you had a great week overall. Those strength sessions sound brutal. I agree- no one should do 20 reps of back squats. I'm getting sore just thinking about it.
ReplyDeleteI would be totally overwhelmed if I were in charge of a big event- i just don't normally do things like that. It must be a relief to have that decided- and how nice that your sons future MIL helped you out like that.
I did nothing for the 4th, other than relax and read. I loved it!
I really need to have some downtime to relax and read. It's been so hectic lately!
DeleteYay for getting back to running! That’s fantastic!
ReplyDeleteAlso yay on getting another wedding planning task completed. I definitely am a planner but that doesn’t mean I enjoy the process - especially the phone calls. My son and his wife did ALL the planning for their wedding — TWICE because their original date was June 2020.
That's so nice that they did the planning. I just can't handle the pressure lol
DeleteI’m so glad you were able to get out for a run! I am still doing 9/1 run/walk intervals. I think thinking I will drop them but with the heat, the walks have been a nice recovery. My pace is so very slow but I am trying not to care.
ReplyDeleteThat is great that you made the rehearsal dinner decision! I’m glad the bride’s mom could help you decide! I do best when I have a short amount of time to make decisions. Otherwise I can hem and haw. We got engaged in Dec and married the following May so that compressed timeline was great because we made decisions and moved on without thinking too much about anything! Mexican sounds great because everyone loves that cuisine it seems!!
That's what I figured! My son's financé is Mexican, and they love the restaurant, so it was a done deal. Very very grateful for my son's future mother in law.
DeleteWhoops - forgot to select my Google account. That last comment was from me!!
ReplyDeleteI was wondering! Thanks for letting me know!
DeleteSo nice about the reception dinner plan - I am with ya, I'm so NOT a party planner and it makes me anxious!! Your post is filled with such positivity and happiness - love it! Especially all of your water skiing, I know how happy that makes you.
ReplyDeleteThank you! I have had a tough couple of weeks and it seems like when I can run, everything else falls into place.
DeleteThat’s great news on the happy knee (and happy runner!). I like party-planning (it’s a perk of the art geek mindset I have), but I’m usually a little overwhelmed before I actually get started. I tend to over-think everything, so once I start making decisions, it’s just a matter of moving forward.
ReplyDeleteI am actually the same way--I just needed help settling on a place. Now I'm good to go!
DeleteBack to running! So happy to read this! Well done, Wendy.
ReplyDeleteAlso, that first photo is perfect! You really nailed the timing with the puddle splash!
Just to check: is the wedding dinner at the same Mexican restaurant as the rehearsal dinner, or did I get that wrong? Either way, I love how your DIL’s family is supporting you. That’s really special.
First--That photo was totally luck! I set my phone to a 10 photo burst and ran towards the camera. I was amazed to see that capture. I couldn't have done it if I'd tried!
DeleteNo, the wedding dinner/reception will be at a different venue--it's a 100 year old country club, set on a beautiful golf course. It's very classic, old decor. Should be fun!
I'm so happy to see you're running again!! Big yay!
ReplyDelete20 reps back squats???!! Just yikes!! But well done and well done with those deadlifts! I so want to get back to heavier deadlifts again! But that won't happen until sometime this autumn, I suspect. At least I've done some good squats lately with a somewhat decent weight.
The deer family is super cute!
I need to do more squats--heavier, that is. Not high reps. I felt a little nauseous after that, lol
DeleteSo glad to see you back doing what you love! Hiking, running and skiing! Yay! Enjoy your summer fun. Glad you got your rehearsal dinner planned. Weddings are stressful for sure!
ReplyDeleteI can't imagine being the mother of the bride. I'd be a wreck, lol. My DIL does have a wedding consultant, which I think helps a lot.
DeleteThe pool looks so clear and inviting! I've never done pool running before but have swam laps a few times this year, which I never tend to do. It's a nice workout that's easy on my joints. Good luck and congrats with all the wedding planning!
ReplyDeleteIt's nice to have access to the outdoor pool for my workout!
DeleteIt's so good to see you back out there running on the trails, with your deer besties! Let's keep it going. We didn't really do much for the 4th. Mr PugRunner was working, so I chilled at home and hung with the pugs, A and his girlfriend. We made dinner and they lit a few fireworks in the driveway. I watched The Way Way Back, followed by Jaws, which felt festive enough.
ReplyDeleteSounds like the perfect 4th of July to me!
DeleteWhat a strong week! The deer and the mushroom...fab photos. Impressive strength workout too Wendy.
ReplyDeleteGreat mix of fitness in there! I've only waterskied a handful of times in my life but it was so fun.
Thank you! I love mixing it up.
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