Some say, "Movement is magic." I say, "Movement is medicinal."
Don't worry, other than a mild head cold recently, I haven't been under the weather in a long time. Well, I guess I did have Covid six months ago, but that was a mere couple days of mild discomfort (honestly, in my case, the vaccine/booster did more harm than the actual virus itself).
In terms of actual sickness, though, I have been very lucky (and very thankful). I not only attribute daily moving and grooving to staying healthy, but also getting outside - everyday- no matter what. As this post goes live, on Sunday (February 12th), my #OptOutside streak is at Day-809.
This week, Momma N gifted my locale to a sneak peek of spring, so getting outside was true bliss! Even with a couple cold (ahem, seasonal) days, this week was a treat.
Before I disclose the deets of the week, 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 my little world of fitness and fun:
Sunday: almost non-stop action...
With a busy day of travel and centurion birthday whatnot (see below), my morning started pretty early (for a Sunday). I've been doing "brick" cycling/strength workouts recently, where I sandwich 30 minutes of strength work in between two segments of cycling. I got in 10 miles of cycling, did Week-2: Day-3 of JJ's Split Program, and finished with five additional miles on the bike. Day-3 is lower-body focused, with some core, so cycling before and after works as a great warm-up and cool-down. After this, I cleaned-up and rode with my parents, upwards of three hours, to the southwestern corner of Minnesota for my aunt's party.
I made it back home just before 7:00PM, so the timing was perfect for our monthly full moon run. I met Barb and Allison a short while later. We had the clearest sky ever! The temps were in the mid-20F's, but felt very mild since the wind was only 5mph. These full moon runs are always fun, and this 4-miler was no exception...hard to believe I've been doing these for the past 22 months!
Never Miss a Monday!
With the full moon run only 10 hours behind me, I opted for some early morning cycling to give the legs some continued recovery time. After work, I ran (literally) to the post office and took advantage of the mid/high 40F weather ( two miles, title pic). Afterwards, I got in a 3-mile walk (while chatting with a friend on the phone). Monday movement for the win!
Another Typical Tuesday.
On deck: Week-3:Day-1 of JJ's Split Strength workout. I started on the elliptical, for a warm-up ("three" miles), then spent 30 minutes doing the upper-body push routine (shoulders, chest, triceps). Honestly, this is the toughest workout, of the three in the program, IMO. ALL those push-ups at the end of each circuit are painful! Next, I had PT at 7:30 (more lower-body and back work, as well as dry-needling). I got in a 1-mile walk at work, and another walk after work (two miles).
I knew the temps were going to be nice in the afternoon, so I kept it inside in the early hours. How does a 9-mile Tabata ride grab you? Or 50 flights of stairs? Both workouts got my heart pumping and left me glistening and glowing...so a brief cyrotherapy fix, outdoors, was necessary. Check it out...most of the snow has disappeared!
The temps did climb to the mid-40's again, so my friend and I snuck in a 1-mile walk in the afternoon. After work, I took it to the streets, and ran a near-tempo-paced 4-miler! It was one of those runs where the legs just did their thing and I let them have at it.
My body was pretty spent by bedtime on Wednesday evening, so I allowed a slight sleep-in Thursday morning. I was ever thankful I had run on Wednesday because the temps were rather gloomy and chilly come Thursday. After almost two weeks of sunshine, I guess we were due some cloud cover. Anyways, I got in Week-3: Day-2 of JJ's Split Strength Program, which was 30 minutes of back and biceps "pulling" work. I'd thought of doing some easy biking in the evening, but took a pass and went for a bundled-up 2-mile walk instead.
Friday - Fitness with Friends!
and I had agreed to meet-up (virtually) at 7:00EST/6:00 CST for a walk (she didn't have access to a bike this week). That meant I had to rise and shine earlier if I wanted to get in some cycling...not a problem, since I'm an early-riser. I'd set my alarm for 4:30, with the hopes of getting on the bike at 4:45 (for an hour of indoor biking). Well, I woke up earlier than my alarm, so I also had time to let Max out and got on the bike just after 4:35. Upon finishing, I had to do a quick wardrobe change (to dry clothes) and add a few thermal layers before connecting with Deb. It was still dark, at 6:00 (in Iowa), but the daylight was emerging shortly after 6:30, and almost full by the time I'd finished my 3-mile walk. Mind you, it was cold (temps in the teens, with single-digit feels-like), but when you're power-walking and chatting, it's not too tough to stay warm. My friend and I also took a 1-mile walk break (at the office) in the late morning, amidst more sunshine.
A Super Sunny Saturday!
It's been a bit of a hit &miss game in getting in the usual runs with Barb, but we were both available on Saturday morning. We were planning on five miles, with the possibility of adding a sixth (or seventh) mile. More cold temps (it is still winter in Iowa, LOL),but that sunshine was everything. We kept most of our route going east and west, due to the bitter wind out of the S/SW. Despite the nice pace (10:15), this run felt more challenging than it should have. We were just over five miles when we parted, so I looped around a few extra streets and ended with six miles for the morning. Afterwards, I hopped on the bike for 17 easy-paced miles of recovery. All was well.
...and what's on tap for Sunday?
Believe it or not, I'll be doing the final workout for JJ's Split Strength Program! In other words, I'll have some lower-body work awaiting me come Sunday morning. I've been doing some biking before and after, so that'll be on the roster as well.
This seemed like a long week for me; there was a lot going on "outside" of my workouts. Daily movement is key for me! Running is feeling good, really good, these days. This week saw 16 miles on foot, all outdoors. Walking is staging a gradual comeback, with 13 miles. Cycling, all indoors (obviously) had 66 miles. The strength workouts all have been challenging, but so empowering. My physical therapist has really been working me hard with glute/hamstring exercises, as well as back-strengthening moves. I'm pretty happy with where things are at the moment, though the ongoing lower-back stiffness has been frustrating (the dry needling has helped), but I'm trying to remember to keep up with the at-home work. All in all, a challenging week, but a decent week none the less.
In case you missed out, here's what went down on the blog:
In other news:
Friday Fashion Flair. Although National Wear Red Day was a week ago, it still is National Heart Month. In other words, I'm still wearing red. Besides, Friday's temps were cold! Even with the bluebird sky and nonstop sunshine, an extra (red) layer was most welcome.
As mentioned, on Sunday we celebrated my aunt Thelma's 100th birthday! She's the oldest of five siblings, with my dad being the youngest. It was such a nice day celebrating her 100-year milestone!
...and another update on the ugly sweater situation. The second sweater, this one for the son, features the black and gold of the University of Iowa. I finished knitting it this week (except for a few remaining loose threads that need trimming). Now, on to the third (and final?) sweater...
Finally, it's fun to get all dressed up and support a worthwhile cause. Saturday evening, I got to attend the Des Moines Heart Ball, an annual event that raises funds for the American Heart Association. There was a silent auction and a live auction. The guest(s) of honor was the family of a local gentleman (a coach, teacher, and runner in his mid-40's) who suffered cardiac arrest and was saved by the efforts of his wife performing CPR on him before the first responders arrived on the scene. Quite a touching story!
So, that's the latest and (somewhat) greatest. Another week is done and dusted, and we're moving ahead through February (almost halfway, already!).
How did your week play out? Sunshine? Spring preview weather, or more of the seasonal winter temps to enjoy? Any favorite workouts or accomplishments?
Great week Kim! 100 years, that's amazing! How lovely to celebrate in person.ReplyDelete
I wish that getting outside every day kept germs away for me :) But the colds still find me. Probably from taking the tube. I often mask when its crowded as there are so many people stuffed in there sometimes coughing....Anyways, this split program sounds intense! Great job getting it done.
So nice to see some warmer spring temps there!
The split program has been fun, but also quite humbling, and empowering as well. A great mix!Delete
Wow I did not realize you'd been outside everyday for that long?! That's amazing. I agree - I think staying active has helped keep me less sick ... but with 3 kids 6 and under we have some sickness floating through our house pretty much every other week despite our best efforts. Thankfully we are more than halfway through cold/flu season right?ReplyDelete
And I no longer have young kids in the house. That's a definite advantage, especially this time of year.Delete
Another busy week for you! Happy birthday to your aunt--it looks like longevity is in your genes.ReplyDelete
You know we RA warriors say Motion is Lotion...no matter what motion is good!
My grandparents (her parents) both were in their early 90"s when they passed. My maternal grandmother was in her early 90's, as well, so fingers crossed those genetics work in my favor.Delete
Happy 100th to your aunt! So fun you all could celebrate her together. Yay for milder weather and getting outside this week.So glad your PT is helping and you are feeling better. You will have to show me all of your exercises when you come visit. Great week of workouts!ReplyDelete
I'm all about the milder weather! I know winter isn't over yet, but I'm hoping the worst of it has moved on...Delete
Yeppers on the movement being key to health. I do not do well having to sit still for too long. I have never done an outside streak. I don't know I'm a big baby with winter, maybe I'll try it and set the bar low for like 5 minutes. Seems worth a shot. Nice week! I was so jealous watching runners outside this week in the few glorious temperatures. Anyhow, my turns coming.ReplyDelete
A lot of my outdoor activity is a mere 10-15 minutes of walking this time of year. I do a lot of indoor stuff, (strength training, elliptical, biking, etc.), so there are some days I just get outside (no matter how briefly) for the fresh air.Delete
I definitely agree that movement is medicine. I do want to correct your comment about the covid vaccine though. Maybe the side-effects of the vaccine/booster hit you harder than the symptoms of covid, but that was the vaccine doing more good so the virus didn’t do you harm. ;-)ReplyDelete
Oh I agree with the vaccine and its side effects, LOL...but those side effects were so much more evil to me than the virus was. I'm grateful my covid experience(s) were very mild.Delete
What a nice week, especially for February! Happy Birthday to Aunt Thelma!ReplyDelete
Yes, for the most part, the weather was decent. That sunshine was everything!Delete
Your aunt looks amazing! How fun to celebrate a 100th birthday.ReplyDelete
I'm glad your running is going well! So the dry needling is helping your back? My low back isn't stiff, but it's been achy lately. Nothing too bad- just annoying. I need a massage.
i love the continuing early morning sessions with Deb! And I love the contrast in the photos of you guys- you can tell you live in different parts of the country!
The dry needling is helping, but it definitely has not been a cure-all. I'm going to talk with my doctor to see what she recommends, regarding the pain/discomfort. I really don't want to "medicate" it if I can help it...Delete
Awww, that's so great you were able to celebrate in person with your aunt and family! Happy birthday to her!! I like to think that I'm an early riser, but that 4:30am wake up would have been tough for me. Good job getting it done!ReplyDelete
Ironically, on those mornings when I have to wake up earlier than usual, I seem to wake up BEFORE my alarm, LOL. I do sometimes start to fee loopy by lunchtime, though, from having been awake for almost eight hours by then.Delete
I love our weekly workouts and I'm glad we could make an adjustment since I didn't have access to a stationary bike. Happy belated birthday to your aunt! She looks great!ReplyDelete
100 years is amazing! Happiest birthday to her! I also agree with moving every day and getting lots of outdoor time. Some people do just tend to get more illness than others. I'm glad you've stayed healthy, though. Great workouts, and I know you are loving the sunshine!ReplyDelete
Oh yes, I am definitely loving all the sunshine ;-)Delete
Movement certainly is medicinal! I couldn't agree more.ReplyDelete
Chest, shoulders and triceps is some heavy work, it's what I always struggle with the most but it's very satisfying to see the results. I'm glad for you that you've had some nice running temperatures and sunshine too! A full moon run sounds like fun. We've had mostly Irish winter temps around 8-10C here and it's been a good week!
These chest/shoulders/tri's just leave me feeling so maxed out...which is a good thing. I'm glad no one is filming me, becauie there's a lot of grunting and heaving breathing, LOL.Delete
Happy 100 to Aunt Thelma! What a wonderful milestone to celebrate and how nice to have that kind of longevity in your family. The sunshine this month so far is a total game changer. SO nice!ReplyDelete
Total game changer! Although I wish the temps were an itsy bit warmer, they have at least been much more pleasant thanks to all that sunshine ;-)Delete
Great week Kim! And happy 100 to your Aunt - that is amazing! So glad you got to celebrate with her. I'm so impressed by your outdoor streak :)ReplyDelete
I think it can be medicinal and magical. Often in the same run.ReplyDelete
Happy 100 to your aunt! That's an amazing tenure
Happy belated birthday to your aunt - such a blessing to celebrate 100 years!ReplyDelete