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The Week of Renewals
This is the year for doing all of my renewals for my business which are required biannually. My CPR, First Aid, and AED recertification was held on Monday, and due to Covid, the instructor has been limiting her classes to only two students. I was lucky enough to be the only person registered so I had a private class. It was my fourth time certifying with this particular instructor (I’ve been certified since 1977) and she was able to move quickly and go straight to testing which resulted in me leaving much earlier than anticipated.
On Friday and Saturday I wrapped up my CEC requirements for the two-year period by attending the University of Virginia’s Running Medicine Conference via Zoom. I’d attending the same conference two years ago when the focus was on pelvic floor issues. This year focused on hip and hamstring issues and treatment options. The keynote speaker talked about how Covid-19 precautions have affected athletes training for the Olympics and protocols that will be put in place for the upcoming Olympics and Paralympics.
Overview of the Week
Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll down for daily details…
Sunday
Around 2:15 I hopped on my treadmill (affiliate link) for a 2-mile walk (17:11 pace) while chatting with my mom. After hanging up, I did a little work outside before getting on my spin bike (affiliate link) for some mellow spinning (15:00 MPH) while listening in on a Zoom seminar entitled Lessons Learned: Everything Marathoning hosted by the Charlottesville Track Club. The call featured 15 experienced marathoners including Joan Benoit Samuelson and was open to those registered for UVA’s Running Medicine conference which was held virtually later in the week.
I finished my spin a little before the presentation ended and had just enough time to stretch while listening to the last two speakers.
Monday
Like many strength training days, I lifted for an hour between my super early clients. I had a CPR, AED, and first aid recertification class scheduled for 1-4 PM so I’d left my afternoon open.
I finished my recertification earlier than expected and had spare time to go for a walk once home. It was a delightfully sunny afternoon and at 57°, I was thrilled with bonus time to get outside. I finished my 5K walk at a 14:39 average pace.
Tuesday
I met my friend Mary and a new-to-us cyclist at 1:30 PM for a part roads and part W&OD Trail ride. Mary and I had time to ride longer than the scheduled 1-hour and after dropping off our new cycling friend, we continued for a total of 32 miles (13.7 MPH). It was our first 70° day since last fall and was the perfect day to be outside.
Part of our ride took us through the parking lot of the Ashburn Metrorail Station at Moorefield Station which will be the last stop on the Silver Line when it opens early next year. Mary and I couldn’t resist taking each others pictures doing as the sign suggested. 😉
Once home, I stretched for 10 minutes, showered, and then walked with Bill to pick up chicken and steak tacos for dinner from The Wine’ing Butcher.
Wednesday
I’m not sure why, but I was on a roll Wednesday morning! I lifted for an hour prior to my 6:30 AM client, ran once I wrapped up that and my next two sessions, worked some more, and finally wrapped it all up by stretching and foam rolling.
I had been a little nervous about how my run would go after last week’s calf pain and had allowed an 8-day recovery just in case. At 46° and sunny by the time I got outside, it was prefect running weather. I focused on not looking at my Garmin (affiliate link) and running by feel (I think I started out too fast last week because I was cold); and I promised myself that I’d stop the second I felt any pain. Luck was with me and I felt great and finished 5K at a 9:38 average pace.
After wrapping up work, I warmed up again so I could stretch and foam roll with my Rumble roller (affiliate link) for 10 minutes each.
Thursday
It was surprisingly warm at 78° when I rolled out of our driveway just before 2 PM for a ride along the W&OD Trail. I rode alone until 3:30 when I met my friend Betsy for her first ride outside of the season. It worked out great and I was able to complete 32 miles (14.8 MPH average speed) to her 14. On our way home, we stopped by The Wine’ing Butcher and each picked up sides for our dinners. Riding the short distance home with Brussels sprouts and orzo salad in a bag tied to my handlebar proved interesting.
Friday
Up early, I lifted for just over an hour prior to training my only client of the day. I’d canceled all other work appointments so I could attend the UVA Running Medicine Conference from 8 AM to 5 PM via Zoom.
After sitting too much during the day while gazing out at the gorgeous weather, I hit our neighborhood for a 1-mile walk sans Garmin once the conference ended.
Saturday
Inspired by our cohost Kim, I set out at 6:30 AM for a Pi Day run (9:20 average pace) a day early because I’d be cycling with friends today and who wants to cut their ride short at 3.14 miles. 😉 It was 43° and hinting of spring as the sun gradually made its appearance over our peaceful neighborhood. I felt great and focused on form – that’ll happen after spending a day listening to expert presentations on running medicine. More on that in a later post.
Once home from my run, I stretched, foam rolled, and showered before hopping back onto Zoom for day two of the Running Medicine Conference.
Here’s What You Might Have Missed
In case you skipped checking in on my blog this past week, here’s what you missed…
Questions:
- • Are you required to take continuing education classes for your profession?
- • Do you have any particular running form issues you’re trying to improve?
- • Did you run in a race this weekend? If so, was it live or virtual?
And that’s my rundown… Have a great week!
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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!
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.
Sounds like you had a really fantastic week! I also have to renew my CPR this summer thanks for the reminder. Looking forward to hearing what you learned in your running workshop
I was happy that my renewal was this year and not last, but I do think they gave extensions during the worse of the pandemic.
Nice work on renewing your CPR. At my work, we have to do that every 2 years as well. I also have PALS certification, so I do them at the same time. It’s such a chore, but our sister office just had a child who was in cardiac arrest, so it’s really important. You just never know when you might need it. As a nurse practitioner, I’m required to have 80 hours of continuing ed every 2 years and there’s a breakdown of what that all needs to be. I’m always learning!
Always learning is a wonderful thing.
I’m a licensed counselor and we need to have 40 CEUS every 2 years. Mine needs to be renewed by January 2022 and COVID has made it harder because I used to go to big conferences a few times a year. I also get CPR and first aid for run coaching. Great job with your workouts this week!
Lisa @ Mile by Mile recently posted…Running In The Sunshine
I do love attending the big fitness conferences. My favorite was Club Industry in Chicago about four years ago. I was bummed that Runner’s Medicine had to go virtual, but obviously it was the only way they could do it.
Yep, I have to do CPE for my CPA license. It’s basically an exercise in passing multiple choice tests, which is easy enough, but I can’t say that I’ve ever learned anything from the classes. I did get to run a real race today, and though it wasn’t a goal race it was so nice to be out there with other runners.
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How exciting to run in a real race! I’m looking so forward to my first one in ages on April 17th.
Great week! You had all the motivation 🙂 Impressive! I need to renew my CPR for coaching; I wonder if I can do it virtually…
Thanks, Jessie! Unless you have your own CPR mannequin, I don’t know how the instructor would be able to tell if you do the compressions correctly while getting the right depth.
The spring weather was SO welcome, wasn’t it? As was the outdoor riding (well, you had a bit more of that than I did LOL). Thanks for PI’ing with me this week 😉 I had so much support and plenty of “Pi party-goers” <3
And then there’s this week, much cooler, breezy, and today (my open day) it’s raining. This weekend looks more promising, though!
I love how you’ve created a Pi Run annual event!
Excited to hear about what you learned in the conference!
Happy that the calf felt fine. Jealous of your warm weather. We made it up to 60, maybe a little over . . . ah well, I don’t have to suffer through your heat & humidity — at least not as much — in the summer. 🙂
Yeah, I’m not a fan of the heat and humidity, but the older I get, the better I tolerate it over the cold.
That conference sounds really interesting! I definitely want to hear all about it. I’m planning to get some videos of myself running from all different angles soon, so I can see what I need to work on form-wise.
i also have to take CE classes every two years for my massage license and this is a renewal year. Your classes sound more interesting than mine though!
Jenny recently posted…Weekly Rundown- Triple Pi Run!
When I’m working on form with my running clients, I do exactly that, I have them run while I video them from all angles. We then go over it together and break it down. Hope you figure out some of your form issues – just be careful not to “fix” something to the detriment of something else.
Great week!
I’m not required to have any training, but as a volunteer with a lot of youth activities, it’s not a bad idea. I used to have a CPR certification, but that’s lapsed.
I have a live race coming up at the end of the month and a virtual next Thursday.
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Yay for another live race!
Looking forward to hearing what you learn at the conference.
You reminded me that I need to renew my CPR certification – I got it when I was doing a lot of volunteering for youth sports and then for volunteering at races. Hopefully, I’ll be able to volunteer at live races again soon!
Won’t that be wonderful, running and volunteering at live races?!
it’s good to do those trainings and re-certify! I normally would need to do my CPR course for massage and this year I need to renew my license… which means I’m not doing either and going to stop all together :(. It’s a bummer but I’m too long out of massage work and I really don’t feel like I can go back with barely any hands-on work in 2 years.
I try to think about my form a lot when I’m running. I try to apply what I learned when I was training with a group and a trainer. Especially now that I am trying to build up without further injuries. But it’s tough to remember everything you need to do to have good form and technique.
Love the kiss and ride photo! ha!
It’s too bad that you’re having to stop doing massage therapy – yet another causality of the pandemic.
Yes, knowing what you should do and implementing it are two different things. I notice that as I get tired my running forms slumps back to not looking so good and puts me at a greater risk for injuries to happen.
Busy week for you! I am required to have so many CPDU hours every few years. Cannot remember right now but I do know I have already met them.
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It’s always good to get those classes and conferences under your belt on the earlier side; however, this time I waited until I only had a few months left before renewing my certifications.