...AND I'M BACK!

...and just like that, I'm back!

Funny thing about my brief sabbatical from all things running, it already feels like I never left. No regrets, and no complaints. And I'm ever-so-grateful for the process of recovery.

So, let's just say this week was all about the return to running, and a whole lot more.

Before I dive into the deets, welcome to the Weekly Run Down!

I love hosting this link-up with Deborah (from Confessions of a Mother Runner)! If you write a fitness-based blog, you're invited to join the party. The link-up opens at 8:00AM (EST) on Sundays and remains open through noon on Monday. We love reading about everyone's weekly fitness endeavors, training highlights (or low lights) and race recaps. We ask that you link back to both hosts, and we encourage you to read/comment on the other linked blogs as well...please don't link-drop & dash ;-)

Anyways, here's what went down this week, in terms of fun and fitness:

Sunday - playing the weather guessing game...

The forecast was all over the place (and both of my apps were not in agreement). I got out for a nice 2-mile walk just after wake-up...

A short while later, Mike and Amy picked me up and we headed to Des Moines (an hour away). By the time we arrived at Grays Lake, the temps had risen and the sky was clear. We knocked out 32 miles on the Great  Western Trail and had lunch at the famous The Chicken restaurant along the trail.

...and, there was still more to come! After a brief dumping of rain, I met up with Barb and Allison for a  July full moon 4-mile run that evening. Oh, was the air humid! We did see the moon, but had a heck of a time getting a good #moonselfie with it.

Never Miss a Monday...

Typically, in non-recovery times, I do a short run on Mondays. Given my circumstances: (1) just re-entering the running world, (2) having just run both Saturday and Sunday, and (3) with a 5K on tap for Tuesday, I thought it best to simply just walk instead. So, I got in a 2-mile sunrise walk, a 1-miler at work, and then another 2-miler in the evening. 

Tuesday - A fun-filled day of fitness with friends

First on deck: The Sully Freedom Fun Run 5K. The temps weren't too uncomfortable (72F and breezy) at race time, but the air was already feeling pretty sticky. I'll share more details in the race recap (coming on Tuesday), but suffice it to say things went well for all of us! My body felt great, all things considered, and I didn't need any walk breaks for this rally-back race. And, all three of us brought home AG medals.

I had time for a very quick rinse-off and change of clothes, before it was time to load-up the bike again and head east, this time to Solon (about 70 miles). Mike and Amy and I knocked out another 32-mile ride along the Cedar Valley Nature Trail. Oof, this ride felt tough! It has a lot of rolling hills, and the temp had risen from 82F (with a 84F feels-like) to 92F (with a balmy 97F feels-like) by the time we finished.

Lots-of-Walking Wednesday

It may come as no surprise that I slept like a rock Tuesday evening, and still felt groggy Wednesday morning. I knew a 2-mile power walk would not only give my legs some movement, but the fresh air would also breathe some energy back into my tired body. Mission accomplished! Back home, I did some upper-body strength work (the chest presses are still NOT happening #ouch). We got in two 1-mile walks at work, and I also took a 2-mile walk after dinner. Active recovery at its best, 'nuff said.

Thursday - another day of confusion...

I was up and at it, and out the door by 5:00 for my weekly "meet-up" with Deb. The temps were very chilly, by July standards...how does 57F (with a 9mph wind) grab you? That would be all well and good if this was October (and if I was running), but for a walk on a July morning it was downright frigid.

 

After returning to the house, I did a few short Peloton workouts (Barre, standing core, and arms/shoulders) before heading to the office. We got in two 1-mile walks (at work), and I met Amy for the weekly hilly bike path ride after work (this was already ride #9). This ride was brutal with the 9mph NW wind to battle on the way out and the tailwind (after the turnaround) didn't feel like it did us any good, LOL. And, I spent the entire day thinking it was Wednesday, so that just added to the frustration. I know, first world problems, right?

A bit of a freezing Friday...

Not sure as to what my weekend had in store, I decided to do a quick 2-mile run and take advantage of the beautiful (clear!) sunrise and beat the forecasted rain. Holy Brrr, it was 51F! Again, these temps would feel fabulous if it wasn't July, LOL

Saturday - How about a spontaneous local 5K?

I had seen an inaugural 5K was happening, and it benefited our local veterans organization. Since we don't have very many local events such as these, I think local runners need to show up and support the cause(s). If we don't take part, there's a great risk that these small events will disappear from the grid. Anyways, since I hadn't pre-registered, I had to get there early...so I ran an easy-paced mile to the race site (at our town's central park). The race went well, but (again) the temps were chilly (57F, with a strong north wind). I didn't have any finish time goals, but was hoping for a better finish time than I'd run in Tuesday's 5K. I did get first place in my AG, but the field wasn't very competitive. But, I pulled-off a sub-27 finish, and that's what I was most happy with. My body is rallying back!

...and what's on deck for Sunday?

As this goes to press, my Sunday is wide open. The weather is looking nice and sunny, so there will most likely be a long bike ride on the roster. It's a given I'll also get in some walking miles, at least amidst the sunrise (and probably also in the evening, post-ride).

So, this week was pretty action-packed. I'm typically not much of a napper, but there was a fair amount of extra ZZZ's taking place this week. The rally-back running saw 14 miles this week. Walking did alright with 27. Biking, no surprise, dominated with 79 miles. I'm maintaining a couple days of strength work, each week. Though I'm still having to modify some of the upper-body moves, I'm happy with all the workouts I've done. And, though I can hold a forearm plank without issue, the straight arm planks are still a no-go. Push-ups are still off the table as well. Such is my current reality. I can do almost everything else, so any frustration is at the minimum.

In case you missed out, here's what went down on the blog this week:

Modified Maintenance

Ice Ice Baby (just not in my coffee)

In other news:

Friday Fashion Flair. With Friday's cold temps and eventual rain, it felt more like a fall day. A look I've been embracing recently is the shorts/maxi-length cardi combo. Typically, the hotter the temps, the colder it is inside restaurants and grocery stores this time of year. The shorts are appropriate for the outdoor temps, but the cardi is a great layering piece for inside when the AC is cranked to an outrageously frigid temp. And, let's not forget, the classic white and black color scheme always benefits from a punch of color.

Finally, is it obvious that I've been on the bike a lot in recent weeks? This pic does not do justice to the very vivid tan tines form my Chacos sandals.

So, that's the latest and greatest! All is well, and the recovery continues as my shoulder and ribs ebb their way back to normalcy.  

How was your week? Any fitness achievements? New goals on the horizon? Summer weather giving you any stress or frustrations? Any racing over the weekend?

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