Modified Maintenance

...and the modified maintenance continues...

As we all know, it's important to have a variety of fitness in our arsenals. That being said, this variety is really advantageous when one particular sport-of-choice is off the table...am I right? 

Thus, Week-2 of my '23 Running Sabbatical unfolded with lots of low-key modified action...

Before I disclose all 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 ;-)

Sunday -Where did my summer go?

Holy Brrr, Momma N, something's just not right. I awoke to unseasonably cold temps (66F, thank you very much) and crazy wind (15mph). I got on the bike, and white-flagged the ride after five miles. Later, I met Amy for a windy 5K power walk.

 

Monday - Shall we walk?

Still another somewhat chilly morning, I got out for a 3-mile walk before heading to work. The clouds tried really tough to hide the sunrise, but I was still able to see it. My friends and I got in two 1-mile walks at work. After work, Deborah joined me for another two miles of walking and talking (virtually)...bringing my #NeverMissAMonday (walking) mileage to seven.  

Tuesday - Should we make it a double?

The morning was pretty calm (not much wind!), though cool. Krystal (my hybrid bike) and I did a 12-mile ride before work amidst the hazy sunrise. This was the first day my area was under a air quality alert, though I didn't think it was too bad. There was more walking at work (two different 1-milers). After work,  Amy and I decided to knock-out our weekly bike path ride (due to the low wind)...so 15 more biking miles, amidst the late-afternoon hazy sun, were added to my day.

Wednesday - How about a (modified) double workout Wednesday?

With rain coming down, I opted to keep it inside. I cued-up a 30-minute full-body strength workout, but Holy Yowza! My achy ribs and cranky shoulder were just not having it. My solution? Modify some of the moves, lower the weights, and do fewer reps if need be. Myself, I'd rather celebrate what I CAN do instead of dwelling on what I (currently) cannot. 

Later, Barb and I met-up for some post-workday riding. Remember Gustavas, my mountain bike? Poor guy hasn't seen much action this season, so he got his turn....but Holy Heavy Resistance, Batman! I'd forgotten how much more work it is riding a mountain bike, even on fairly smooth city streets. Of course, there was 12mph wind, and the temps were pretty hot and humid. So yeah, this was a tough 21-miler!

Thursday - How about some active recovery?

After Wednesday's 21-mile ride on the mountain bike, I was toast. I kept things really low-impact on Thursday, starting with a 4-mile walk and talk with Deb. Afterwards, I did a Barre workout (Peloton app), and also a mid-morning 1-mile walk at work. And that's all she wrote.

Friday - Do we need some shoulder smoldering?

It was another morning of modifying movement. I did some upper-body work (via Peloton), but had to take a pass on the chest presses and push-ups (#HolyOUCH). I followed that with a seriously tough 10-minute arms/light weights workout (also with Peloton), which felt more shoulder-focused. Let's just say everything from the waist-up was on fire when I finished. I got out for a quick 1-mile walk before work (in the light sprinkles) to cool down. By late morning, the rain had passed and the heat (and humidity) had risen. I was finished with work by 3:00, so I met a friend at a nearby trail for 27 miles of biking. Believe me when I say I slept like a rock that night.

Saturday - Hmmm, do I dare go for a run?

It had been two weeks since my bike crash. Not only was there a 4th of July 5K race coming up, there also was a full moon run fast approaching. I decided to lace-up and test the waters (quite literally, since it started sprinkling on me before I made it back, LOL). My plan was to try to run an easy mile, and assess whether to run the returning mile back or walk it. I'd cued up two 10-minute workouts from Peloton (from the Madonna Collection)...and it was almost like magic. Although the ribs still felt a little cranky and achy, they weren't bothersome. Actually, I think they felt better after the run! This was truly a game-changer! I finally feel like I've turned the corner on this current state of recovery I've been in for the past two weeks. Nothing else for the day other than a 2-mile evening walk.

and what's on deck for Sunday?

The weather is looking decent, so I'm hoping to get out for an early morning walk. Mid-morning, Amy and Mike are picking me up, and we've got a 30+ miles of riding on the roster.

So, all around, another week that's left me very satisfied, especially since Saturday's run went so well  and felt so good! So, even those two miles of running were the bare minimum, they felt pretty epic. Walking was decent, with 21 miles. Biking, again, dominated with 80 miles. Strength-training is feeling great, though it continues to be challenging with some of the necessary modifications (and that will be ongoing, I suspect, for several more weeks as my ribs continue to heal). 

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

Recovery rewind

...about that little crash

A Summer 'Fession Fest

In other news:

Friday Fashion Flair!

It's no secret Independence Day is a favorite holiday of mine. I don't think it's ever too early to celebrate the day, either. So, why not don the star-spangled top? 'Tis the season, after all!

There you have it! Another week of recovery, and it feels like my modified maintenance strategy has been successful. Stay tuned!

How did your week play-out? Did the weather get warm? Hot? Sticky? Icky? Any races happening? 

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