Belated week in review for Feb. 21: Yay, not so cold!

I'm alive. I was neck deep in a work event for the last two weeks and I was happy to close the book on it last night. It was a lot of late nights, running around, and even canceling what was supposed to be a vacation day yesterday, but I got through it.

One good thing about last week is that the cold weather eased up on us a bit. It was still cold, but not unrunnable, so I got outside three times. I even drove to the river walk for one of those runs, which I usually don't do for short and easy runs, but I HAD to have a change of scenery before I lost my mind. I got my miles in and my mind is still there, mostly.

Bike trainer-ing kind of took a hit last week. I was so exhausted, and my knee was bothering me with the changes in weather, so I didn't do anything too hard. It wasn't very challenging, and I probably had no gains to be made, but some days just getting on the trainer is a victory in itself. I was so tired after a long night Thursday I couldn't even hold my power targets, but I told myself I would stay on and do as well as I could. I felt better as the ride went on, and the second half was pretty close to target wattage. So I was pretty proud of myself for not tapping out.

It almost felt like a normal week!

I'm still not getting in the pool, but I did all the weights, yoga, and PT. Yay! Overall, it was:

Bike: Four times, all on the trainer, for 75 fake miles in about 4:47. Considering my week last week, this is a victory.

PT/Pre-hab: Six times, three mobility and three PT, for about 3:45. I am going to run with this routine as long as I can keep it going.

Run: Three times, all on the road, for 19.5 miles (really?) in about 3:15. This was two easy runs and one peppier, slightly longer run on Sunday, which is about all I am hoping for right now.

Weights: Three times: one core, one video, and one heavy/body; for about 2:50. It was a good week for lifting!

Yoga: Three times, all using the Down Dog app, for 45 minutes total. I am doing well "forcing" myself to do yoga on my run days. I don't know if it's helping specifically but it's not hurting!

Total: 19 sessions for about 15:22. A great week for it being the dead of winter!

Even though this week's already half over, I feel like I'm off to a good start, especially considering all the wild work hours. I took a couple of days off to relax and catch up on house stuff and other projects. And, hopefully the weather will be good for a couple more outdoor runs.

Have a great rest of your week and stay safe.

Healthy February goals in progress

I'm trying to cut back on wine and chips this February.

I made myself a few healthy goals for February to try to keep myself motivated when the temperatures dropped and the snow piled up outside.

20 days in, I can say I'm doing pretty well at most of them:

• Drink a full cup (my trusty 24-ounce Tervis) of water before I have a second round of coffee: I do this most weekdays, but I tend to linger over coffee on the weekends and furlough days before I jump into my to-do list. I may chug the last of my cup of water as my second round of coffee is brewing, but I am getting this done most days.
• Refined sugar no more than once per day: I put my after-lunch ginger candies in time out, so I have only been having some chocolate after dinner most days. I'm fine with this.
• Avoid potato chips: I had some on Super Bowl Sunday, and the leftovers a few days later, but other than that I have managed to stay away. Chips are something I just can't have in the house, so I need to reframe them as a special occasion food.
• Avoid alcohol: I don't usually drink during the week but have been enjoying a glass of wine or two on the weekends, and I'm OK with that. 

And a couple more, with caveats:

• At least one sun salutation per day: I wanted to work more yoga into my routine and I envisioned doing a sun salutation every day after I got out of bed, before I took the dogs on their walks. Well, it hasn't worked out that way, at all. I am still doing well with my "yoga on run days" goal that I instated in January, but more often than not, on the off days, I am doing my sun salutation as an afterthought before I head off to bed. I'll continue this goal through February, but I think this one was a miss. I DO think the yoga on run days is doing me well, and I'll continue to use that as my yoga goal. Well, I tried.
• Bedtime: This is going terribly and is, pardon the pun, a wakeup call for the need to get my sleep cleaned up. I made A, B, and C goals to have lights out by 11 p.m., lights out by 11:30 p.m., and in bed by 11:30 p.m. (I have been getting up at 7 a.m. lately, since it's too cold for long dog walks right now) and I have been in bed by 11:30 p.m. a whopping 6 times this month. So for March, I want to really work to get into a better bedtime routine. I'm hoping that the time change and warmer weather (and sunshine) allowing morning dog walks will help me shift my day a little earlier.

Since running was totally up in the air with snow and cold, and I'm still not comfortable going to the gym or pool, I liked having a few non-training-activity-specific goals to work at this month. I'll probably make a few more for March, hopefully alongside getting back into a swim-bike-run routine.

Week in review Feb. 8-14: It's still cold.

Never in my life did I think MICHIGAN temperatures would be downright tropical compared to Texas. We're usually warm compared to our neighbors to the west (looking at you, Iowa City) even on the coldest days. But this last week has been a wild ride weather-wise!

I only got outside to run twice, on days when it wasn't that bad. Friday after work, every step felt like it was through molasses, and I had random niggles in my knee and back (?), plus I was exhausted by the busy week and had a sore throat, so I called it at 3 miles running. Sunday was certainly a sun-day and you know my new motto: "Sun's out, run's out." It was a glorious 7-miler in temps that weren't that bad. I'd gotten some decent sleep since the previous run, which seems to have made a huge difference. I'm pretty sure I had a big, doofy smile on my face the whole time.

I spent most of the rest of the week inside. I did my usual bike trainer workouts, my usual weights workouts, my usual PT, my usual yoga, etc. I did roll my boxing bag out again for one supplemental workout. The way the forecast is looking, I'll probably be doing that a few more times this winter yet.

A pretty good mix of activity, considering.

By the numbers, last week was:

Bike: Four times, all on the trainer, for 75 fake trainer miles in about 4:51. This is the same mileage as last week about two minutes faster, but I cycle through 8-10 favorite workouts anyway. 75-ish seems to be a good weekly volume for me right now.

PT/pre-hab: Six times for about 3:45. This works out to 3 sessions of my running PT and 3 sessions of mobility. I am liking this schedule, especially right now when there's nothing else going on. Breaking it up between long and sort sessions helps, and the long sessions give me a chance to catch up on the podcasts piling up from not running.

Weights: Three times of one core session, one video, and one barre app for about 2:20 total. Nothing out of the ordinary here. I ran out of steam on Saturday for a heavy lifting session, so I rallied on Sunday for a barre session. It made for a long day, but, like I said, there's not much else going on anyway.

Run: Twice, both outside, for 11 miles total in about 1:52. I am getting out and running easy when I can. Nothing too long, nothing too speedy.

Other: One improved boxing session on my bag for 30 minutes. Just something to change it up and keep the blood moving when it was too cold to get outside.

Yoga: Two Down Dog app sessions for about 30 minutes. I am still "making" myself do yoga on run days, and it's definitely not hurting. I'm sure the decreased volume isn't hurting (literally) either, but I'm sure the yoga is doing at least a bit of good for my old body.

Total: 18 sessions in about 13:47.

I've been late reviewing my weeks just because work has been pretty busy, and I'm trying to make sure I get good workouts done after work Mondays and Tuesdays, which has been helping with my mental state. I am happy to see the sun coming out earlier and staying later, which also helps. And I know March will probably bring at least one blizzard, but knowing the end is near helps as well. I really don't know what spring will bring but I won't be sorry when this winter is behind us.

I hope you are still staying safe and warm, wherever you are.

Week in review Feb. 1-7: It's cold.

Without access to a good treadmill this winter, I've had to toughen up a bit and run outside in temperatures a bit colder than I would like. But as it turns out, I still have a limit, and that's about mid-20s F with a breeze. This past week was the first round of super cold temps of the season, and there were a few days when the highs didn't make it out of the teens. No, thank you. Even if I did feel comfortable going to the gym, which I don't, who wants to leave the house when it's that cold? Not me.

I squeezed in two short runs on days it wasn't TOO bad outside, sticking to a route that is well-plowed and -salted. But I had to come up with a plan B on another frigid day, and ended up dusting off my old kickboxing bag. I was randomly into cardio kickboxing back in the day, before I really took up running, and I got my own floor bag for my big Christmas present when I was in my late teens/early 20s.

I don't even remember the last time I used the bag — maybe a few years ago when I was diagnosed with my chondral fissure? But, it felt good to do something different, and I definitely felt it in my muscles the next day. If there's one downside to the swim/bike/run life, it's that there's little room to do my other sports loves. (I ordered new tennis balls last fall and never used them! I own legit dance shoes!) This was a good reminder that it's OK to do something else once in a while.

Not terrible, considering.

Cold be darned, last week was:

Bike: Four times, all on the trainer, for 75 fake trainer miles in about 4 hours, 53 minutes. I had to work a bit later than expected on Friday and got on the bike later as a result, but other than that, this was pretty business as usual.

PT/Pre-hab: Six times, three mobility and three running PT, for about 3:45. If there's one silver lining to the pandemic and the cold, it's that my PT is ON POINT. I have never done so much PT in my life and I am feeling much better niggle, mobility, and flexibility wise.

Weights: Three times, one core + one barre session via an app + one heavy/body session, for about 2:45. I'm trying to cobble together a core routine that I can do in 15 minutes once per week, and I think I finally have six exercises that are challenging me but simple enough to do in quick succession without taking too much time out of my day. The barre app I'm using isn't great, but I don't feel comfortable returning to my barre studio right now. My heavy/body weight routine hopefully is keeping things interesting to my muscles.

Run: Twice, both on the road, for 9 miles in about 1:37. Nothing special here, just getting outside for short runs when it's not too cold, windy, or icy outside. Looking at the weather forecast for the next week, I honestly don't know when my next outdoor run will be, so I'm happy with whatever I can get.

Yoga: Three times, both via the Down Dog app, for 45 total minutes. I am liking this investment so far. I like how I can customize my routine (adding in a twists focus, etc.) and I am liking the excuse to disconnect for a few minutes a few times a week and just be with myself and my breath.

Other: I needed a warmup before lifting on a day that was too cold, so I dusted off my boxing bag for 30 minutes of improvised combinations. I felt this in my obliques and, randomly, my forearm grip muscles, for a day or two afterward.

Total: 19 sessions (!!!) in about 14:15. A good week, especially considering the weather.

Look, I'm not going to get into a icicle contest — I know there are plenty of other parts of the world out there that are colder than southeast Michigan right now. But for ME, with my wonky thyroid and in my early 40s, I am going to stay inside and hibernate with exceptions for very short dog walks. This coming week is supposed to get even colder and then it looks like temps will get back to normal, so we just have to tough it out. Hopefully by the end of the month we can come out of our blanket cocoons and enjoy runs around the neighborhood and walks with our mutts.

Stay safe and warm out there.

January wrap-up: Through cold, dark, and work shenanigans

January was ... a month. I started strong with the last few days of the Christmas/New Year holiday meaning I got one extra weekday run in, on the first, before the snow really moved in. The first week back at work was a doozy, with late nights all week and a 12-hour day on Friday. I ended up taking that Saturday completely off to recover.

The last week of the month was a repeat work-wise, but in between those two big events I managed to at least do SOMETHING every day. And although it was cold, it wasn't SO cold that I felt unsafe going outside to run. I took advantage of every moderately warm, sunny day that I could. Running mileage wasn't anything outstanding but it was decent enough for not having access to a quality treadmill right now.

I did a LOT of PT in January and a LOT of weights, plus kept with my new core Mondays schedule. I don't know yet if it's making a difference, but it's not hurting. I also did a LOT (for me) of yoga last month. So, even if I couldn't get outside to run, I really did try to make the best of it with "other" workouts.

As far as volume and sessions go, it was a great month, with one caveat. I'm tracking PT much closer to the actual time it takes me, so I'm logging my running PT homework as an hour rather than 35 minutes. I don't even remember how I came up with the 35 minutes number, and it usually takes me closer to two hours anyway, so I figure one hour is a decent compromise.

Compared to last January, I logged almost TWICE as many sessions, with lots more PT, weights, and yoga, although I was swimming as well in January 2020. May 2020 came close volume-wise as the only other month I hit 58+ hours in the past 12 months. I logged 2 more sessions in December (I was a little more consistent with PT) than last month, but last month's volume was the highest in a long time — again, with the PT caveat.

Still, even with work shenanigans and sub-freezing temperatures, it ended up a darn good month.

(My old training tracker document fell off the face of the Earth, so we get cool new colors this month after I rebuilt everything!)

Bike: I got on the trainer 15 times for 293 fake trainer miles in almost 19 hours. This included a painful yet fruitful FTP test and a lot of less exciting, head down do work-type days. I also watched a LOT of Netflix true crime documentaries, haha.

Pre-hab/PT: 22 sessions, 12 mobility sessions and 10 running homework/PT, for 13 hours. Breaking it up with shorter mobility sessions is really helping me keep my routine here.

Run: 11 times, all on the road, for 75 miles in about 12:25. There was really nothing special here, just a mix of easy miles, a few peppy miles, and a long-ish run or two. I did the best I could with the cold and the dark.

Weights: 13 sessions for about 11:35. This was a mix of core work every Monday, and a mix of heavy/body routines, online barre, and my go-to videos. I don't know that I have made any "gainz," but I know that I'm slowly adding to the number of pushups, chinups, and pullups I can do in one go.

Yoga: I really got deep into my Down Dog app and did 11 sessions this month, 10 of them via the app, for about 2:45 total. Like the core work, I'm not waking up feeling 19 and bendy again, but I'm sure it's not hurting. Plus, I am enjoying the 15 minutes of quiet time a few days a week.

Overall volume for January.

Total: 72 sessions in about 58:42, a very high volume month for me.

It was weird starting the year with no races on the horizon and nothing to train for, and having only limited access to a gym or pool. I think I did the best I could adapting without putting myself or anyone else in danger. I got outside to run when I could, and spent a lot of time on the bike trainer. For a cold month during a pandemic, I think it was just fine.

I hope you had a good January and that your February is also off to a good start.

Jan. 25-31 week in review: Long work days and adjusted workouts

Last week was really difficult, work-wise. We had a big presentation to put together for Thursday night, so my whole team and I worked late Monday and Tuesday and really late on Thursday to get it out the door. It ended up being a success, and made us look good if I do say so myself, but wow. It was A Week.

Training took a hit last week, as you might expect, but I still managed to squeeze in a few things on the not-quite-so-late nights. I still did mobility and core on Monday, and did my usual bike and PT on Tuesday. Thursday was a wash; after the project was put to bed I climbed into my actual bed with my dogs and chocolate. But I did log off early Friday for a longer-than-usual trainer ride, and was feeling like myself again in time for a run in the sunshine on Saturday.

I was telling a friend that I couldn't wait to get outside and run on Saturday since the sun was expected to come out. He made a joke about it, saying "Sun's out, run's out." BUT — I LOVE IT! That's going to be my new winter running mantra: If the sun's out, my run's out. Ha! The weather took a turn for the colder and windier on Sunday so I was very glad I had gotten outside for some sun and fresh air the day before.

Not a bad week considering the work busy-ness.

Considering everything, it wasn't a bad week:

Bike: Three times, all on the trainer, for 62 trainer "miles" (which I just this second realized is a metric century, go me) in almost exactly 4 hours.

PT/Pre-hab: Six times, three mobility and three running PT, for 3:45.

Weights: Three times; a rotation of core, a video, and my heavy body routine; for about 2:50.

Run: Twice, both on the road, for 12 miles in almost exactly 2 hours. This was a short run in the cold just to get outside, and a longer run in the not-so-cold.

Yoga: Twice, both with the Down Dog app, for about 30 minutes total.

Total: 16 sessions for about 13:06. Considering all the overtime I worked last week, I'll take it!

There were plenty of mini-successes in with the frustrations this week. Heck, getting outside to run twice was a success. I'm finding out that I'm made of slightly tougher stuff than I thought, and actually CAN get outside to run with the right layers. Non-running-wise, I got a great deal on the Down Dog app and finally subscribed for a year. I am slowly making my way through Netflix's library of serial killer documentaries as I pedal away on the trainer. I can do more chinups now than I ever could in my life. 

Another cold front is expected our way in the next few days so I am going to try to squeeze in a few more runs this week. Maybe I will even see the sun again. If not, I have my bike and my dumbbells to keep me busy.

I hope you are staying healthy and warm out there!