Week in review Nov. 23-29: Lower in running volume but higher in turkey

Not a bad week at all

My knee was feeling a bit tender this week so I backed off on the running volume a bit. Not to worry, as I still got in a good solo Turkey Trot and plenty of actual turkey for Thanksgiving.

The weather was pretty bad for the first half of the week anyway, and I didn't feel bad about skipping a run on a day when it was drizzling cold rain. I was able to enjoy some decent-for-November running weather on Thursday, Friday, and Sunday, so I'll take that as a win.

In addition to too much turkey, I also did an FTP test on Saturday. Considering it's been over a year, I was happy for any improvement at all. I'm glad I sucked it up and finally got it done. Now I have something solid to work for all winter.

The rest of the week was pretty normal, even for having a few days off. I rode, I ran, I lifted, I did my PT and some yoga. Nothing out of the ordinary.

Training totals were:

Bike: Three times, all on the trainer, for 62 fake miles in almost exactly 4 hours. I rode a little extra on one of my days off and when I saw how close I was to 62, I knew I had to hit that metric century mark.

Run: Three times, all on the road, for 16.8 miles in about 3 hours. I hit an odd number this week with the turkey trot, but it was still a good week. It was all easy running, nothing to stress my knee too much, and mostly to get outside and enjoy some fresh air.

Weights: Twice, one online barre class and one of my heavy/body routines, for about 2:25. The one-legged squat sits in a chair were only slightly easier this week, but I'm getting there.

PT/Pre-hab: Five times, three of my mobility routine and twice for my running rehab homework, for about 2 hours. 

Yoga: Twice for about 30 minutes total.

Total: 15 sessions for not quite 12 hours. Still a darn good week, especially considering there was a full day off in there.

I made the most of some holiday time off and got in some good workouts along with my turkey cooking and ridiculous amount of sweets eating. Overall, it was a darn good Thanksgiving week. I hope yours was fun, relaxing, and safe as well.

Turkey Trots and FTP tests

I was fortunate enough to have some time off for American Thanksgiving on Thursday and the day after for a nice, long weekend. Like any wannabe athlete I worked in a little bit of extra training into my days before I overindulged in turkey and sweets.

On Thursday, I dragged my husband along for our own Turkey Trot around the neighborhood. It was chilly but not really cold, and actually a nice day for a short, easy run. And Garmin rewarded us with this badge:

We celebrated our jaunt around the neighborhood with a scaled-down Thanksgiving dinner. I baked WAY too many sweets, cooked only things I like, and had no shame in taking most of the gravy. Mwa ha ha! I also ordered myself these socks just for the occasion:

On Saturday, I finally re-tested my FTP. I have been putting it off for way too long, with no real motivation to re-test after things started canceling in March. I had to go WAY back to see that my last FTP test was more than a year ago!!!!! I knew it had been a while, but I didn't think it had been THAT long. I steeled my nerves, settled in, and got to work. I hung on for just longer than 20 minutes and ended up increasing my FTP by four points.

Considering I'd been riding mostly for fun or maintenance for the past almost year, I was very happy with those four points. This is the result of 3 1/2 years of hard work; I'm more than double where I was when I took my first test in June 2017, which I described as "enlightening." Yes, I've "failed" one or two tests, but I've seen big and small gains over the years, and I'm happy with all of them.

It was a good holiday weekend. I hope yours was also relaxing, safe, and fun.

Week in review Nov. 16-22: A MONSTER volume week (for me)

A monster week for me.

I'm a little late to the party but it's been A Week, again. I seem to be having a lot of those lately. It's been a string of bad news, trying to right the ship and re-focus, and use training as my outlet for sanity.

As a result, last week I squeezed in about the maximum amount of training I can do these days. Yes, it helped that I had a few days off work. I took some time off to celebrate my husband's birthday, but also squeezed in some extra workouts and some cleaning and other boring adult stuff.

Probably the biggest athletic accomplishment of the week was a solid 12-mile run. I had to run pre-Thanksgiving errands not far from a multi-use path I used to run on all the time, so I combined trips. I would have preferred to run later in the day when it was a bit warmer, but my fleece-lined running tights and I did just fine. And I ended up with the very last gluten-free vegan loaf of bread in the whole bakery. Yay me!

I had to work late on Thursday and cut my trainer ride short, but had already done a little extra time earlier in the week on one of my days off, so it all worked out. Now that there is snow on the ground here, I moved my bike upstairs in and in storage for the winter. Super sad face. Now there's no getting around going all-in on indoor training.

I have more time off for Thanksgiving and I hope to get in a solo Turkey Trot tomorrow morning. We are staying home and celebrating alone and I really hope you do the same. A friend of mine lost a loved one this morning. Michigan's infection rates are shooting up again. A couple of holidays celebrated over Zoom won't kill you. Look at the bright side: You can make only and all the foods you like, and you won't have to listen to your in-laws' same old stories for the 100th time. Not that I speak from experience or anything.

Drama aside, training for last week was:

Run: Four times, all on the road, for 30 miles in about 5:05. This was the aforementioned long run and some easier runs through the week. I feel like I have a weird hip/back strain on the right side, and my bad (left) knee is being finicky lately, so let me just tell you how fun it is trying to run while getting older over here. Sheesh. However, Friday's run was warm enough that I wore a TANK TOP, so that was a nice bright spot in the week.

Bike: Three times, all on the trainer, for 56 fake trainer miles in about 3:39. This was a medium ride on my day off, a short ride after a late work meeting, and my usual longer Saturday ride. I do like that I hit the half-Ironman distance of 56 miles, though. I have been zoning out and catching up on magazines or Netflix shows. Nothing exciting over here.

Weights: Twice, one video and one heavy/body session, for about 2.5 hours. I changed it up a bit because of the back weirdness and tried weighted one-legged squat sits in a chair instead of my usual squats, and holy SMOKES was I feeling that afterward. So that was a nice reminder to keep changing it up this winter to get good results.

PT/pre-hab: SIX times, three mobility and three running rehab, for about 2.5 hours. I've been pretty good with PT or mobility work every other day, and there's usually one day where I'm crunched for time and whatever. Still, this is a LOT better than where I was even a few months ago

Yoga: Three times for 45 minutes total, which is the most yoga I've done in a LONG time. That's kind of sad, but the more important thing is I'm actually doing it, so yay me!

Total: A whopping 18 sessions in about 14.5 hours, which is a huge volume week for me.

With no races coming up, I know there's no real reason other than personal enjoyment to keep running and riding so much. And with winter finally making an arrival this week, my long runs are most likely behind me until spring, and that's OK. I'll get out when I can and enjoy the fresh air when I can, and stay inside otherwise. I'm not comfortable going to a gym right now to use a treadmill, and ours needs to be replaced. For the same reason, I'm not comfortable swimming right now, either.

I am probably going to switch to a bike focus this winter, working in one or two extra bike days per week. First off, I need to find some more bike shorts for sale this Black Friday. Ha! I am going to keep up the twice-weekly lifting, the PT, and the yoga, though. Especially now that I'm a bit older those disciplines are even more important to keeping me healthy.

For the next couple of days, though, I'm going to sleep in, relax, do whatever workout I feel like doing, eat too much, and enjoy the Thanksgiving holiday. I hope you all stay safe, healthy, and full of turkey.

Week in review Nov. 9-15: Squeezing runs into a rough week

Not a bad week for training, all things considered.

Ugh — last week was a rough one. I got a one-two punch of bad work news on both Monday and Tuesday. I was able to sneak offline at the end of the day Monday to squeeze in a run before it got too dark, but I had to work way too late for a workout Tuesday. I needed to do something different so I ran trails on Wednesday, which ended up being an amazing time and just what I needed.

Things settled down and got less stressful a bit later in the week. I had to work late again Friday, but this time I knew in advance and was able to block off time in the afternoon to do an easy run before my online meeting. I was still stiff and sore from my trail run so I just did some easy miles.

Other than mid-week work stress, I managed to most of my "usual" workouts: four runs, two weights sessions, and some yoga. I only really missed one bike ride and one session of PT. So, considering everything, I'll take it.

Overall, last week was:

Run: Four times, all on the road, for 27 miles in about 4:42. Each run got colder as the week went on, which made me sad. Yesterday (Sunday) was so windy one gust of wind blew my running leg into my other leg, which almost knocked me over. But, it was good to be out there in the fresh air. I layered up and tried to make it work.

Bike: Twice, both on the trainer, for 40 fake miles in about 2:47. This was one easy ride and one easy-ish 1.5-hour ride. Nothing out of the ordinary here.

Weights: Twice, one online barre class and one heavy/body session. Again, ordinary stuff here.

PT/Pre-hab: Five times, 3 mobility sessions and 2 running pre-hab sessions, for about 1:55. Eh, at least I got my mobility work in.

Yoga: Just once for 15 minutes. Better than nothing.

Total: 14 sessions in just longer than 12 hours. A good week, considering. 

I took a few days off this week and I am hoping some rest and recharge will do me good. Michigan's COVID numbers keep going up and up so I'm sticking with the outdoor runs and inside rides. Hopefully you all are staying safe and sane out there.

My first trail run in YEARS!

I needed to do something completely out of the ordinary this week. It was a rough couple of days at work, and I was extra sad because this marked a year since the last time I'd traveled anywhere. So on my furlough day I headed out to one of my usual parks for some trail running!

The last time I had done any trail running was four years ago, when I did one or two runs to prepare for the Black Toenail Friday race the day after Thanksgiving. Four years! My "trail gear" was an old pair of road shoes. I had forgotten the park is open to bow and arrow deer hunters, but I had grabbed a bright red shirt and bright green headband, so I didn't feel I was in danger.

I did the longer yet less steep route and after taking a wrong turn ended up at 10 miles almost exactly. The trail wasn't too technical, it was challenging but not un-doable, the weather was about perfect, and I felt good. I don't think I stopped smiling until mile 9, when I finally started to get tired.

Long story short, I need to get out and run trails more often. My body is still sore a few days later, but it's the good sore from using dormant muscles. I have since learned they have built a whole new trail in the last few years, so I at last need to go check that out. I don't know that I'll go every week, but maybe even one or two trail runs a month will help me stay extra motivated this fall and winter.

Trail or no trail, be safe out there!

This hill was at the end of a wrong turn, but it was so worth it!

Week in review Nov. 2-8: Another solidly boring week

Not a bad week and some solid running.

Boring is good these days, and last week was pretty boring overall training-wise. Solid running, decent biking, a good amount of other stuff.

Of course, anyone who doesn't live under a rock understands that last week was a rough one for any American, anyone identifying as a woman, or a person of color, or LGBTQ+, or a believer in democracy, who has an inkling of politics, etc. etc. etc. etc. Let's just say I'm glad it's over and I'm pretty sure my boss is too, since we were all pretty useless last week. But one thing I did do to try to relieve election-related stress was get in some good workouts, and it definitely helped.

Last week included:

Run: Four times, all on the road, for 30 miles in about 5:02. This is a HUGE week for me. This included one butt-early run on Monday morning when I knew I had an evening work event Monday evening, a long run (11 miles) on Wednesday, a speed run Friday, and an easy run Sunday. I'm doing OK with the back-to-back easy runs on Sunday and Monday. And, I don't see myself going any longer during the week. There's really no point right now for me to go longer than 2 hours or so, except for a nice mental break in the middle of the week.

Bike: Three times, all on the trainer, for 57 fake miles in about 3:44. Nothing out of the ordinary here, either; just two one-hour rides and my usual hour-and-a-half ride on Saturday. I've been putting off re-testing my FTP and I just need to suck it up and do it. I just don't want to accept that winter is here.

PT/Pre-hab: Six times, three PT sessions and three mobility sessions, for about 2:30. I am stubbornly doing the PT and loving the shorter yet useful mobility sessions.

Weights: Twice, one video and one heavy/body session, for about 2:30. I just feel so much better when I can lift twice in a week. I haven't done my heavy/body routine in weeks and my lats were sore for DAYS after doing pullups.

Yoga: Once for 20 minutes. I need to work in another session during the week, but my regular Sunday night yoga helps a lot.

Total: 16 sessions for a bit longer than 14 hours. A very good week for me!

There was still no swimming last week, since I'm not comfortable going to the gym, but that's OK. And I remembered that after one of the Opens in the last few weeks, I ordered a box of tennis balls, which I promptly forgot about. I should have taken advantage of one of the abnormally warm days this past week and hit, but I wanted to squeeze in as much running as I possibly could. Eh, I'm sure I'll be looking for reasons to get outside even in the snow once it gets to be officially winter.

If you're training, I hope it's keeping you balanced and not stressed. And I hope things are pleasantly boring right now. We do NOT need any more excitement for a while.

October in review: It was a "monster" month (heh heh)

I had to get in one more Halloween pun, even though October is long into the rearview mirror. Like most of the country, I've been a bit distracted for the last week. I am hoping that things will get back to normal soon and I can figure out a fall routine that doesn't involve staying up too late watching the news and worrying every night.

October was a darn good month. There was a bit of a cold snap later in the month, but October started out warm and humid and ended with nice weather, which I appreciated. I got in one more outdoor bike ride before shutting it down for the season, probably. I got into a pretty good PT and weights routine. I didn't make it to the pool at all, but I'm OK waiting until things get a bit safer.

Working a short mobility routine into my week is going well, and really took hold this October. I am doing less overall PT, but since mobility doesn't take as long (at least for now) I feel like I'm doing more sessions overall. It's not hurting, that's for sure. I don't think there's a definitive way to tell if it's helping, but I do feel a bit looser in the hips and shoulders, where I hold a lot of tension.

I also ran a lot for me. I hit 120-something miles for the first time since May. I'm not training for anything specific right now, but I'm still enjoying getting out and running long once a week, so I'm going with the flow as long as it lasts. There are still beautiful fall days to enjoy and what better way than on two feet?

October was a great running month for me.

Run: Over the month, I ran 17 times for 124.5 miles in about 20 hours, 42 minutes. I am still walking a quarter mile warmup and cooldown, and it's working for me. (I choose to count the half miles in my total since it's part of the workout.) I ran every step of this outside, bundling up when it got cold out. I still don't feel comfortable going inside a gym to run on the treadmill, and ours needs repairing, so there will be plenty of bundling up and running outside in my future.

I consistently added speed work back into the routine and, as I mentioned, kept going long once a week. Even though I'm not training for anything, I enjoy the harder work occasionally and it helps to keep me sane. And who knows if I'll do something out there like a self-supported race to break up the monotony. We'll see.

Biking was decent for October.

Bike: I also spent a good amount of time in the saddle this October. I only got outside the one time, and decided to do laps of a flat section of my route for a true "long" ride of the season, but did 12 more sessions on the trainer inside. I am finding that even for my "hard" trainer rides, I have energy left in the tank at the end, so it's probably time for the FTP test I've been putting off. It would be good to work hard all winter and come out of the pandemic a stronger rider.

PT/Prehab: I did a LOT of pre-hab and mobility work this October. I did 11 sessions of my running routine assigned to me from in-person physical therapy over a year ago now, and 10 mobility sessions of mostly moves I've picked up from Instagram. I definitely feel less tight and restricted in the shoulders and upper back area, and will keep working on the others. Just like every other runner who sits all day, I have a lot of hip and back tightness that's only getting worse as I get older. Blech.

Weights: It was a good, not great, month for weights, although I did get into a good routine of lifting twice per week. I like to lift heavy on the weekends, but at least twice something popped up at the last minute. I did an extra online barre class on one occasion but didn't make it up every week. Still, overall I managed 3 online barre classes, 3 videos, and 1 heavy/body session, which is almost twice a week and nothing to sneeze at.

Yoga: I am pretty good with yoga on Sunday nights but need to carve out time for at least one more session mid-week. It makes such a huge difference yet I can't seem to make myself do it. I still managed 6 sessions for about 1:35.

October training hours.

October total: 64 overall sessions for about 56 hours, 19 minutes, which is a lot of volume for me. It's still a super solid month and I'm happy with that.

Of course I see where I can make improvements — more consistent weights and yoga, and getting in the pool when it's safe — but with nothing to train for I think I'm doing a pretty darn good job of staying in shape and building a base for whatever, whenever, comes along my way. I'm still enjoying training and the mental break it brings me, so I say bring it on. I'm sure I'll renew some old hobbies when it gets too cold to run outside (I do crochet and play the piano, after all) but for now I'm happy with a solid month of training for life.

Stay happy, stay safe, stay training if it brings you joy and clarity during this stressful time.

Belated week in review Oct. 26-Nov. 1: Lots of running and lots of sessions

Lots of running and a good number of sessions overall.

Better late than never, I guess. We've been ... a little distracted here in Michigan and especially in Detroit.

To deal with the election week stress I ran a lot and did a ton of PT last week. I also had a complete day off for the first time in more than a month. I do OK with a couple of "easy" days rather than full days off, at least in this stage of my life. I imagine I'll be revisiting that as I get older, but for now, and for my sanity, I have been running or biking almost every single day.

The day off was Halloween, which is a pretty good day to fart around and eat too much, anyway. We got a late start on the day, and then our friends talked us into a socially distant barbecue, so we went with the flow instead of my trying to squeeze in a workout. We made it home in time to enjoy the Bing Crosby/Disney Ichabod Crane special, which my husband insists we watch every year.

I also tried to send off Daylight Saving Time with a bang by getting up early and running on Sunday, since it was supposed to rain and be windy later in the day. It might have been sunny but it was cold, and my body still hurt from Friday's speed run. I swung by home to take our hyperactive mutt with me on the last 2 miles (she LOOOOOOOVES to run with Mommeh) but she ended up turning her paw about halfway through that, and we had to walk home. I was glad to be DONE with that run, finally.

Overall, it was:

Run: Four times, all on the road, for 29.5 miles in about 4:52. This was two easy runs, a long run on my furlough day, and that speed run on Friday (alternating fast miles). This is about my max for weekly mileage, and I'm fine with that.

PT/Pre-hab: SIX!!! times, three mobility and three PT sessions for about 2:30. Not a coincidence that I'm logging high-for-me mileage and doing lots of PT at the same time. I am feeling good and noticed today that I'm doing a couple of my mobility moves slightly more easily, so, success?

Weights: Twice, one video and one online barre class, for about 2:05. I haven't lifted heavy in a while but I am keeping up with a twice-weekly routine. I just feel so much better when I lift twice a week.

Bike: Twice, both on the trainer, for 32 fake trainer miles in about 2:04. I skipped my Saturday ride to celebrate Halloween, and I'm OK with that.

Yoga: Twice for about 35 minutes total.

Total: 16 sessions for about 12:06. Not my best week but a darn good week. I'm amazed I'm averaging 2+ sessions a day, and 12-13 hours seems to be a good range for solid training without overdoing it.

I hope you're staying safe and mentally healthy out there. Go for a run if it will make you feel better. Stay in and eat dark chocolate (ahem) if it will make you feel better. I know I've been looking at a LOT of cute puppy pics. Here is a pic of my mutts to get you started: