Back At It!

'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?

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