Weekly Rundown- It’s “Florida-Cold!”
What a week! After a warmer-than-usual December and first part of January, winter finally came to Florida! For us, that means nights down into the 50s and low humidity. We can turn off the AC and throw open the windows! It’s our most beautiful time of year, and we make the most of it. I’m linking up as always with Kim and Deborah for this weekly rundown. Let’s get started! Monday The week began with a yoga flow class (with Denis Morton on the Peloton app) and the latest installment of my “pushups project.” supervised by my son. Oof. Tuesday Running day! Last week I started running again with very short runs (after taking time off from being sick, and also getting used to my new orthotics.) I continued with this conservative schedule, but first… I warmed up with some squats. Last spring I went to PT for a hip injury, and the therapist noticed that every time I did a squat, I shifted my weight onto my left leg. I even did it when squatting with no weights, and I couldn’t even feel that I was doing it. The solution to this problem was to do squats with a band around both legs, just above my knees. During the squat I focus on pushing both legs outward against the band and that solves the shifting problem. I did three sets, and then did some lateral squat walks with the band- if that doesn’t wake up my glutes, I don’t know what will! Then I walked for half a mile, and ran for 2.5 miles. Last week every run felt difficult, but this run finally felt good! Wednesday Another yoga flow class, and pushups. Thursday AHHH! This was the first run in weeks where I really, really felt good. I started off for a three mile run… it was raining a little so I wore my visor. Our cold front hadn’t come through yet, but it was cooler- around 60 degrees. Between the light rain and the low temps, it felt amazingly cool. I blame the visor for what happened next. It made it a little harder to see all around me, so I was absorbed in my thoughts and somehow missed the turn I should have taken to make a three mile loop. I realized it about half a mile later, and at that point had committed to running four miles. BUT I FELT GREAT! I was so happy to be running four miles, and even added some fartleks in the last mile. I loved it! Friday Okay, I have an important confession. I don’t actually love the Peloton Strength for Runners classes. I know- blasphemy!!! The ones I’ve taken move too quickly from one exercise to another, and I always feel kind of rushed and frantic, rather than focusing on doing each one slowly and with good form. I get why it’s like that- they’re trying to fit as much as possible into a short amount of time, because who wants to spend a lot of time on strength. I also probably haven’t tried enough classes. But for now, I’m happier doing strength on my own. Having said that, I’m starting back pretty slowly after not doing any strength for months other than the power yoga classes. Today I did the Runner’s Touch exercise that I’ve mentioned before. I really like this because it works my glutes, hamstrings, balance, and when I do it barefoot, it works the muscles in my feet as well. When I’m doing it on a regular basis, I add weights, but for now I’m just doing it with body weight. And… pushups, of course. Saturday Our cold front officially came through! Remember, I live in South Florida. We heard it snowed in northern Florida earlier this month (gasp!) but we’re almost at the southern tip of the state, so this is just about as cold as it gets for us- it was 50 degrees for my run this morning! After my ‘long run” and “speedwork” (I use these terms very loosely and generously) on Thursday, I dialed it back to a three mile run. Preceded by banded squats and lateral squat walks once again. Sunday I kept to my plan for January, which is to run every other day. The problem with that is, it means every other week I only run three times, and I can’t run on Sunday. That’s okay- I did my third yoga class of the week (also following my plan) and completed the pushup challenge my son set for me, which was “ten down.” You do a set of ten pushups, then a set of nine, then eight, etc. down to one. Ideally you’re supposed to only wait one minute between sets, but for the first few sets I rest a little longer. After neglecting upper body strength for a while, it took me a couple weeks to work up to the full ten down. Unfortunately I had to text my son to tell him I completed the ten down challenge, because he left early this morning to go back to school. Yes… I’m sad. But, a couple weeks ago when I wrote about my word of the year, “Start,” Deb kindly and wisely left this comment: “It’s perfect for you as start back into your running gradually to avoid injury, as you start back to work after Covid, and as you start life again just the three of you when your son goes back to school. We’re always starting!” That stuck in my mind, and it really helps. Thanks, Deb! Today will be a little empty (although there is football!) but I’m looking forward to next week. We have more cool weather coming, I’ll get to run four times, and I’m hoping to get a trail run in there. Life goes on! Does anyone have a Peloton SFR class they really love? I’m willing to try again! How was your weather this week? –I know 50 probably doesn’t sound