Monday: pouring down rain. Of course, it was clear but cold all day, right up until I got off work and headed home for a 3-mile run! It started pouring down while I was getting changed into running clothes. I actually had to talk Coty into going for a walk. That's how bad it was. Completely insane. Do you have any idea what it takes to make that dog LAY DOWN when you suggest going for a walk??? So we did get in one mile... one very fast mile and got completely soaked through in under 15 minutes. :-D
Tuesday was a long day - I had to go out of town for work, so up at 5am, on the road at 6:15am, worked 8am - 5pm at a client, then the 1 1/2-hour drive home. No workout for me. I call that a "rest day."
Wednesday was the first night for Ride the Wave! I've been so excited for this, and made sure to eat "clean" all day - a really healthy lunch (one i was so pleased with, I took a picture!) and hefty afternoon snack to fuel up, and left work early so I could change clothes and be there right on time, at 5:15pm. There was some socializing and introductions, some discussion of what the program is about, etc. and then a 2-mile assessment run. We had an opportunity to warm up with about a 1-mile jaunt to the "starting line" so I did an easy 2-minute walk / 2-minute jog to warm up on that distance. I was hoping to run the entire 2 miles and average about a 11:30-min pace. It was dark, so although I had my Garmin on, I didn't have much opportunity to monitor my pace, and the point is to run at a "comfortable" speed, and as I said, a speed I can maintain for the full 2-mile run. As expected, I was one of the last to complete the assessment (compared to the 50-odd other participants, I'm definitely one of the slowest!) but I'm happy to report I came in at 22:54 - RIGHT ON PACE with my goal. Awesome.
|Full Garmin details here|
Thursday was a gym day and I started with 20 minutes of interval training on the stationary bike on Level 5. That one is still pretty tough but it may be time to consider trying Level 6. Got in 5 miles before the timer went off. Then I did a "full-body" strength training workout - three sets each of 11 different exercises, hitting all muscle groups. Highlights: I bumped up my barbell curls from 20 lbs / 10 reps to 30 lbs / 6 reps. That was tougher than I expected. Will have to work on that. Another new Bosu Ball Exercise: squats on that wobbly thing! Pretty self-explanatory, but I found a video for you anyway. That was challenging - think I worked on balance more than glutes with those squats - but MUCH easier than the side-to-side lunges from two weeks ago! Another new exercise: "Fireflies" - this is awkward and I don't like to think what it looks like if you're a fellow gym-goer and have to watch me do this, but it feels good, works practically the whole body, and it's difficult! Check out the video below. Oh and this will be relevant later on... we had a snowstorm Thursday night. Started around 4pm and it was fun looking out the gym windows and seeing all that snow dumping out of the sky! (Didn't hurt that the weather kept the gym attendance low that night!!)
So today I planned a 3-4 mile group run. The roads were relatively clear of all that snow but there are still patches of ice and packed snow here & there. Well, wouldn't you know it, I found the ice! About 4 minutes into our run, my left foot hit a bit of (what appeared to be) wet pavement (but which was in fact, wet ice) and went sliding at freaky-fast speed directly to my right. I went sprawling. UGH when will I learn not to fall down all the damn time?!?!?! I landed HARD on the outside of my left knee and the outside of my thigh, tweaked my ankle just a bit, and my face hit the curb. (I had a nightmarish flash-forward of how I was about to lose my teeth. Thank goodness I just hit my chin on the curb. My teeth remain intact.) I'm SO GLAD Meg was running with me, she encouraged me to stay still, evaluate my condition and then we walked for several minutes, tried some more running, and finished the run. We just took care, took our time, ran some, walked some, and chatted. Got about 3 miles in after all, just slowly - about 54 minutes (including my time on the ground). There was a stretching demo set for after the run so I stuck around for that and gave my very unhappy leg/knee/thigh muscle some solid stretching. Once my body began to cool off, it REALLY started to tighten up. I'm taking it easy for the rest of the day, RICE (Meg taught me this great acronym) Rest, Ice, Compress, and Elevate.
So now I'm limping. I took a bunch of Advil & I'm RICEing it. We'll see how it feels tomorrow. I don't think I have a serious injury. Just some bruising and, apparently, some balance issues!
Tonight is our friend John's Big Fortieth Birthday so I'm planning to wear Extremely Un-Sensible Shoes, have dinner out, and party like a 40-year-old rock star later. Hope my leg holds up to the abuse! And as always, tomorrow will be another weigh-in day. Have fun out there!
Last thought for the day: found this on Facebook this week and I loved it. I love the thought that "Your mind becomes calloused to effort." We can train our minds the same way we train our bodies, and at the same time.
BTW, here is where I found it: Not sure the source, it was on my friend's wall.