The Weekend I Ran 5km Again, and Signed Up For a Race

Good Monday morning everyone! I trust that everyone had a safe and enjoyable long weekend, and that you didn’t indulge (too much) on Easter candy. No

Just a quick post to check in.  I had a great weekend overall, but especially exercise wise.

Friday morning was my return to running, with a 3.6km run with some walks in between the 1200m repeats, to a total of 4.08km.  My knees felt great afterwards! Just as a precaution I wore my drugstore knee sleeve the rest of the afternoon, for some added support.  After my run my mom met Shawn and me at our house and we took our 3 dogs and her dog for a walk down by the lake.  It was basically the same route I had just run, so we ended up walking for about an hour and covering nearly 4km.  So for me that was about 8km either ran or walked for Friday – not too shabby.

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Rocky, Scout and my parents’ border collie, Chase, at the cottage

Saturday was my return to lifting heavy.  I have some updated news on that but until things are figured out with my coaches and I actually have a plan in place I’m going to keep that secret to myself.  Needless to say I’m VERY excited and look forward to the challenges the next few months will bring.

Sunday I finally ran 5km! Okay, I know that doesn’t seem like a lot to most of you, but since my injury I have run exactly 5 times, one of them being yesterday’s run.  And boy, in a 2 month time period do you EVER lose your conditioning.  I can’t believe how difficult the run was for me.  I ran with a friend from work, and I felt badly because we took so many walking breaks, but my lungs and legs could just NOT keep up.  It was a huge difference from being able to run 16km a few months ago. I have a lot of work to do to build back up but I’m going to take it slowly.  My knees are happy now and I’d like to keep them that way.  After my run I iced, foam rolled, and wore my knee sleeve for a few hours again.  So far this strategy seems to be working! I wish I had a fancier knee sleeve but the shipping prices on the ones I’m eyeing (ie Tommie Copper!) are almost as much as the sleeves themselves, so it doesn’t make sense for me to order one at this time.

To celebrate my 5km distance, I did what any other self respecting runner would do – I signed up for a race! And it’s in less then 2 weeks!

The Uxbridge Half Marathon – Run for the Diamond has a 5km trail run/walk, 10km trail run/walk, and a half marathon trail race (as well as a kids 300m fun run).  I had originally wanted to do the 10km but clearly will not be ready for that, so I signed up for the 5km.  I’ve always wanted to do a trail race, and since I have my sights set on a 14km trail race in July, I figured I might as well start now.

So that was my weekend in a nut shell! Add in dinner with friends on Saturday night, and Easter dinner at my parents’ yesterday, and it was a busy weekend.  I’m off to run some errands, then head to an extra lifting class at the gym, and of course, Monday night yoga as usual.

Enjoy your Monday, whatever way you plan on spending it!

Return to Running and Lifting Heavy

Hello and Happy Easter weekend to those that celebrate it! Hope the Easter bunny is good to everyone Winking smile

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Yesterday I started my return to running.  I did one of the CrossFit Endurance workouts, 3 x 1200m with 3 min of walking in between.  In total I covered 4.08km in 30 min, which I am very happy with for my first “long” run back.  I didn’t go balls to the wall like CFE suggests for my intervals, instead I started with what I thought was a slow comfortable pace.  However, when I glanced down at my Garmin I had a 6:30/km pace going – which was my faster pace before I got injured.  Maybe it’s true what they say, when you fix what’s broken you become a faster runner? We will see – I have 5km on the agenda tomorrow and I truly do intend to take this one slow and easy.  My knees were pretty good yesterday – my bad knee (the right one) gave me no issues, and I had just a bit of tightness on the outside of my left knee.  I foam rolled twice yesterday and my IT band on the left is definitely “lumpier” aka has more adhesions than the right one.  I will keep stretching and foam rolling it out over the next few days and hopefully this will fix it.

This morning my friend and I did a partner WOD at the gym.  A partner workout means that there is usually a lot of reps of a lot of different exercises, and in one way or another they are split up  between partners.  Our WOD today was:

1000m row
100 air squats
100 push press (45lbs)
75 box jumps (20’)
50 pull ups
30 ring dips
1000m row
Whatever partner is not working holds a 24k kettlebell – putting it down means a 10 burpee penalty at the end of the workout for both partners.

We both ended up doing 500m of rowing each time, and split the rest fairly evenly.  I did the box jumps on a tire (the box scares me – I don’t need messed up shins!) and did pull ups with a band (ring dips we both used a band).  It was pretty brutal – holding the kettlebell in between your active times really hurts your arms. 

Before the WOD we did a few back squats.  I haven’t done any really heavy squatting since before I hurt my knee, so today I wanted to test it to see how it would go.  We got up to 135lbs before we decided to start our WOD.  Not bad, only 15lbs off my current max which is 150lbs and it felt easy. 

This weekend has been great – back to running and back to heavy lifting.  I hope both continue to go well.  It’s nice to be back!

What are your plans to be active this long weekend?

Yoga and Soup Makes For A Great Monday

I meant to write this post on Monday.  And then I meant to write it on Tuesday.  But here I am, at 2:09 Wednesday morning.  I worked nights all weekend, which meant Monday was spent sleeping, grocery shopping, yoga-ing, and tortellini soup making. Then Tuesday was spent sleeping (again), CrossFit-ing, and then working (again).  We just finished a long, involved surgery and I’m debating going to the store to buy a salad. For some reason I’m always hungry at this time of the morning.

I have more I want to write about, but given the fact that it’s so late I’ll just give a quick preview of the workouts I have planned for this week.  The gym is closed Friday and Sunday for Easter, so I moved my running workouts to accommodate for that.  I’m really hoping that I can do the 5km on Sunday!

Monday: 1 hr Power Hour Yoga : a great class as always!

Tuesday: CrossFit: AMRAP 12 min of – 10 dumbbell clean and jerks, 40 double unders (I did 120 singles) and 20 sit ups.  I did 2 rounds + 8 clean and jerks

Wednesday: 3 x 1200m, rest 3 min in between sets
CrossFit/Olympic lifting class

Thursday: CrossFit

Friday: 10 x 30sec max effort, rest 2 min in between sets

Saturday: CrossFit

Sunday: 5km (if everything the rest of the week goes well!)

Hope the start of your week went well, and that everyone has some great Easter plans.