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Building Up Steam

In last week’s RunDown, I mentioned that I’d run intervals totaling four glorious minutes during Saturday’s three-mile walk on my treadmill (affiliate link). It was my first test to see if I was ready to start gradually building back up to running.

I felt great afterward and recovered well so I added running into my next three walks. My plan is to gradually increase the distance of my running intervals as I decrease my time walking until I’m running for the entire 5K or 5-miler. I can’t even begin to explain how great it felt to once again come in from my walk/run tired, sweaty, and feeling like I’d had a decent cardiovascular workout.


Sending Positive Vibes with Flower Pics

I’ve tried to keep a positive flow of pictures of pretty flowers on my Instagram and blog this spring and will continue to do so as long as Mother Nature keeps them coming. I think distractions from our current situation can work wonders on cheering us up so here’s my weekly dose of flowers for you to enjoy!



Pink Dogwood…


Solomon’s Seal…




And Now on to a RunDown of this Past Week’s Workouts…



Each time out this week I added a little more to my run time until I topped out at 2 miles of running during a 5-mile walk/run on Saturday. I kept it at a comfortable pace which for those short .2-mile intervals was consistently around 9:30. I plan to keep it at that ratio and speed this week as I adapt back to running, and if all goes well, move to 50/50 on next Saturday’s run.

I’ve stayed on our half-mile circle for most of my walks this spring, but on Saturday morning I decided to venture onto the neighborhood trail for the first time since social distancing became a thing. I immediately met at least ten people and since no one (including myself) were wearing masks, I made a u-turn and ran back to my circle to finish my run/walk. On my circle I can cross the street whenever I see someone coming my way so that’s why I haven’t been wearing a mask.


Not only had I wanted a change of scenery, but I also wanted to look for painted rocks people are leaving for others to enjoy. I found this strawberry tucked away in the drain at the tunnel, but it’s the only one I found.


A few weeks ago I saw this hope rock next to the bridge on the trail that runs right past our backyard.



This past week I focused on picking up my pace during my walking portion of my workout and surprised myself when I spent most of my time in the 14:50 pace range. For perspective, in early March I hovered around the 17-minute/mile range. BTW, the 1-miler was an easy chatty walk with Bill after dinner one evening.



My Thursday client was running late for our virtual appointment and since I was already in the basement ready to start our session, I hopped on my spin bike (affiliate link) for a couple of miles until she FaceTimed me.


Strength Training

Strength training continues to be my jam and I’m so grateful that I was able to continue with it during most of my time off of the running trail during my injury. In addition to my regular strength training sessions, I have about 30 minutes of PT exercises that I do several times per week.



I threw in a few yoga poses here and there after my workouts this week. I wasn’t as consistent as I’d hoped to be – for lack of remembering rather than lack of desire.


It’s on the Blog

In case you skipped checking in on my blog this past week, here’s what you missed…


Coming up this week, I’ll be joining Deborah at Deborah and Coco at Coco on Friday for their monthly Ultimate Coffee Date linkup.


In addition to the workouts I mentioned above, here’s a complete rundown of my workouts from this past week (completed either outside or in our home gym)…


  • • Have you found painted rocks of inspiration along your trails?
  • • Do you feel that you’ve “stopped to smell the flowers” so to speak more this spring than in normal years?
  • • Did you run in a virtual race this weekend?


And that’s my rundown… Have a great week!


Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.




I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!