A switcheroo? Yeah it happens. This week was a prime example.
By definition, a switcheroo is a sudden unexpected variation or reversal, often for humorous purpose (source). Well, I did my best to find the humor in how this week played out. Although the laughing was at the minimum, it still was there. After all, if we can't laugh at ourselves, our attitudes may need some adjusting.
Not many things played out as planned this week. UGH, there was plenty of switcheroo'ing (if that wasn't a legit word, it is now) going on, and I am most thankful to have made it through (somewhat) vertical and still smiling.
Anyways, before I share all (or most of) the details, 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 1:00 (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 ;-)
So, here's what went down in my little world of fitness (and survival) this week:
Never miss a Monday
Since I took a pass on upper-body strength work in the previous week, I started Monday with a moderate arm/shoulder workout and a 1-mile walk before heading to work.
Later, after work, it was time for my eighth 5K time trial (yes, they've been happening THAT long already). If there ever was a run that was doomed before the get-go, it was this one. I had a last-minute "fire" to put out at work, causing me to get home a good 45 minutes later than usual (so my attitude was jacked). The weather was damp and chilly (and, would you believe, windy?). My left hip "region" had been feeling a little funky (and Saturday's 10-mile run probably didn't help), but I was hopeful things would loosen up once I got moving. Well, the entire 3.6 miles (the 5K plus the 1/2-mile warm-up) felt like an awkward ride on an unrelenting struggle bus. My finish time wasn't terrible, but it took a lot more work than it should have...and wound up being my slowest 5K in all of the eight weeks I've been doing them. Alas, as we all know, every run will not be sensational. Dwelling solves nothing. Ironically, this week's Un-Canceled Project's theme was Kindness...so I showed it to myself and moved on. End of story.
On the down-low Tuesday
As expected, my hammies and hip were a bit angry upon wake-up. The hubs and Max came along for my early morning walk. I walked again at lunch (with Kim, via FaceTime) and after work. I also did plenty of stretching and foam rolling. And that's all she wrote.
Easy does it Wednesday
Although things were feeling much better, I thought it best to play it safe. I postponed the weekly #5at5 with Barb for Thursday...but my body still woke up early. Once my eyes open, there's (usually) no going back to sleep. I decided to capitalize on the early hour and hit the elliptical. It had been almost an entire month since I'd spent any time with Ellie, so we knocked out 20 minutes (watching Cheers) and then I did a 1-mile walk before starting my work day.
I did a 1.5-mile run Wednesday evening, to ensure my hip was back in working order. Things felt better (though not perfect), so I knew I'd be fine for five early morning miles with Barb. The run didn't feel great, but it definitely felt better than Monday's 5K, so I'm calling that a success.
Low-impact stair/upper-body strength circuit for Friday
Although my hip was feeling better, I didn't want to rock the boat with an intense HIIT workout, so I came up with a low-impact option:
*5 stair flights (triple-stepped, slowly)
*20 reps (shoulders/upper back)
*20 reps (arms)
*25 reps abs/core work
Four sets of the circuit took about 20 minutes, and I definitely felt a good burn. The triple steps act more like a strength move, as well as a good stretch for the hip area, due to the distance/depth of the 3-step motion.
Saturday's delayed waiting game
We had all kinds of rain and thunder storms on tap for Saturday morning, so I allowed myself a sleep-in (and actually didn't wake up until 7:00!). Since there were storms forecast for the morning, I anticipated I'd be running after lunch, which is way off my game. Only, upon wake-up, there was nothing happening, so Barb and I decided to meet up around 9:30...and then, about 9:20, the rain appeared. She had to be out of town for awhile, so when the rain cleared, I decided to head out on my own around 1:15. I'd thought of running a simple eight miles, but things still felt a little off with my hip. The air was damp and (of course) the wind was in my face. After I made the turn-around at the 3-mile mark, I decided I didn't need to run all eight miles after all. Things actually were feeling better when I started the sixth mile. I probably could have cranked out two additional miles, but there wasn't anything to prove by doing so. And, of course, the sun decided to (finally) make an appearance in the final 1/2-mile.
Switcheroo on Sunday, too
Everything felt fine on Sunday morning. Again, no alarm set, but I found myself awake before 6:00 with a beautiful sunrise beckoning me. I probably could have done a short recovery run, but instead I opted for a ride! Only, in keeping with this switcheroo theme...Gustavas (my usually trusty bike) had something going on with his chain, so I took the hubby's bike instead. Wow. It had been a hot minute (actually, several) since I've done a sunrise ride. I'm glad that season is here. 10 miles of motion, followed by a couple miles of walking with the hubby and Max, and my day was off and running (figuratively, of course).
So, it was a week that kept me guessing, and there was a lot of last-minute switcheroo'ing. Total running miles were on the conservative side (16 miles), but walking served me well as a low-impact recovery option (17 miles, with probably a few more on tap for Sunday afternoon, weather permitting). Keeping things easy was critical this week, so the elliptical workout was a great cardio alternative as well. I'm also happy with both upper-body workouts. And some cycling!
In case you missed out, here's what went down on the blog this week:
In other news:
Friday Fashion Flair! Have I mentioned how excited I am for summer fashion to be the new normal for awhile? Give me the capri pants, floral prints and sleeveless tops and I'm a happy gal. As always, you're welcome to join me on Fridays...post a pic on Instagram, grab the hashtag (#FridayFashionFlair) and be sure to tag me (@runningonthefly).
Finally, after almost four months, I was able to get in to have my hairdresser work her magic. I think I was one of her first clients back in the chair. The salons all closed (in Iowa) on Monday, March 23rd...and I had been scheduled to go in three days later. Yes, a first world problem, but four months between appointments was a record for me.
|before, during, after|
Saturday didn't only have a "long" run, but also yard work. I spent a good hour doing multiple garden squats and had the over-flowing wheel barrow to show for it. Is it any wonder I slept like a rock Saturday night?
Finally, for those of us in the USA, let's not forget about the significance of Memorial Day. It's not just a day off from work (for many), nor a day of picnics and beer. It's about honoring our fallen heroes, who gave the ultimate sacrifice for our freedom. Please stay strong, and stay safe.
And, that's a wrap. It was an interesting week, but still a great one. I have my work, my family, my friends, and I have my health. If I have a couple of botched runs, oh well. The sun continued to rise each morning (even if I couldn't always see it behind the cloud cover). Glass half full.
How was your week? Any great workouts? Any fails? Memorial Day plans?