Giving My Back a Little Rest
I intentionally didn’t run this past week because my lower back/SI joint area had been feeling a little wonky from sitting on a little stool or crosslegged on the floor for 15 hours over the weekend installing hardware on our kitchen cabinets. I’d worn a back brace for support, but I could still feel the effects of sitting without back support.
As the week progressed, my back felt back to normal, but I decided the smart thing would be to stick to my plan and let it recover completely before running again. It was a good decision and I feel ready to run again this coming week… assuming my knee is okay (see Saturday).
Overview of the Week
Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 38 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,837 feet
• Start time: 10:47 AM
• Location: W&OD Trail and side roads
• Weather: 70° and cloudy, climbing to 80° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves
Walking: 1 mile
• Average pace: 16:04
• Start time: 4:18 PM
• Location: neighborhood trails
• Weather: 83° and sunny
• What I wore: shorts and s/s shirt
I got out for my ride a little later than planned, but still had time to get in my favorite loop including climbing Thomas Mill. Later in the afternoon I walked to the butcher shop with my husband to pick up chicken to grill.
Monday
Strength training : 1 hour of total body
Walking: 2 miles
• Average pace: 15:08
• Start time: 9:08 AM
• Location: neighborhood circle
• Weather: 69° and cloudy
• What I wore: shorts and s/s shirt
Tuesday
Cycling: 32 miles
• Average speed: 13.7 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,227 feet
• Start time: 3:55 AM
• Location: W&OD Trail and side roads
• Weather: 80° and sunny with 20 MPH wind gusts
• What I wore: bike shorts, s/s jersey, and fingerless gloves
I knew the minute we rode out of our cul-de-sac that it was going to be a tough ride. My legs felt like lead from Sunday’s ride and Monday’s strength training (I go heavy on legs on Mondays). To add insult to injury, we faced a fierce headwind as we headed west. The pollen became projectile, filling my eyes even though I had on sunglasses, and by the time we finished our ride, pollen was clinging to the sunscreen slathered onto my skin.
Wednesday
Strength training : 1 hour of total body
Walking: 2 miles
• Average pace: 17:10
• Start time: 7:54 PM
• Location: neighborhood circle
• Weather: 68° with the occasional spritz of rain
• What I wore: shorts and s/s shirt
After dinner, I headed out for a very leisurely walk and was surprised when the occasional spritzing of rain fell.
Thursday
Walking: 5K
• Average pace: 14:14
• Start time: 8:10 AM
• Location: neighborhood circle
• Weather: 61° and sunny
• What I wore: shorts and s/s shirt
Friday
Strength training : 30 minutes of upper body
Balance and stretching: 45 minutes
I intentionally skipped working legs to allow them to rest prior to the next day’s hilly metric century ride; however, I had no choice but to lead my balance and stretching class which includes a lot of leg work, single-leg standing, etc.
Saturday
Cycling: 58 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 3,258 feet
• Start time: 7:16 AM
• Location: Madison County, VA
• Weather: 71° and sunny, climbing to 90°
• What I wore: bike bibs, s/s jersey, and fingerless gloves
For the second year, Bill and I rode in the Tour de Madison. Like last year, we registered for the metric century, but this year’s heat had us on the fence as to whether we should do the full 66-mile ride or keep it at 58 miles. When my knee started screaming at me at mile 51, I popped a couple of Advil and saw that as a sign not to ride any farther than necessary, skipping the 2-mile long final climb which I knew would do a number on my already painful knee. Overall, we had a great time even though none of our friends could join us. I don’t plan to recap the ride, but you can see details of the tour from last year’s recap here.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: May 8-14 / Another Busy Week
Questions:
- • Are you good at listening to your body and taking breaks as necessary? ~ I didn’t use to be, but I’m getting better.
- • Have you ever come up lame during a race or other athletic event?
- • Did you run in a race this weekend?
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!
My friend, Amy (and her husband) are eager to resume our weekly long weekend rides…if Momma N would ever take her meds and grant us the proper summer-like weather. UGH. Although I stay pretty active, on the daily, I’ve gotten pretty good (IMO) about honoring any aches/pains/fatigue. It’s tricky figuring out what works for each of us individually, but worth it when we know our limits 😉 Great week for you, Deb! I Hope your back is feeling better!
Yes, thanks, my back was feeling normal by the middle of the week. My knee is still feeling a little off, but hopefully it will be fine by Tuesday when I plan to run again.
I think you were really smart to let your back rest. Looks like you got in a lot of cycling and other activity. I have gotten better at listening to my body but I could do more
Thanks, Deborah!
Meh- I’ve gotten better over the years about listening to my body. I just wish it would tell me more of what I want to hear! Glad your back is feeling better- I think back issues can be so severe and unpleasant, most people are eager to avoid a flare-up and will quickly back off activity. I guess your knee didn’t like not running though! I hope it feels better soon.
Thanks, Jenny! I think my knee had had enough of the hills for one ride this early in the season. Hopefully, that was all and more gradual climbing will help it get used to the hills.
Wise choice to give your back a break – it’s too easy to try to push through. I’m trying to get better at listening to my body when it whispers before it starts screaming. Nice work with all of your cycling miles!
Thanks, Michelle! It’s easy to ignore minor symptoms when we really want to do something.
Glad your back has improved. Sitting all day does a number on my lower back.
Sometimes I do listen. Often not.
Yes I ran a half today. Ran may not be accurate. It was the hottest I’ve ever been.
Sitting is so hard on backs and yet that’s what many people have to do all day with work. You’re smart to be so active during your non-work hours.
HaHa, I suspect there are a lot of us runners who don’t listen to our bodies as closely as we should.
Ugh. Glad the back feels better, but sorry about the knee. I am fairly good at listening to my body but sometimes I do miss its cues.
I really think erring on the side of caution is a good thing! Here’s to everything feeling good.
Thanks, Judy! Today everything feels fine so I’m hopeful I’m on the mend.
I’m glad your back is feeling better, but bummer on your knee. My husband’s acts up on long rides. Smart call on cutting the ride “short” but really 58 miles is quite far. We are doing the Tour De Talbot in two weeks, aiming for the metric century and hoping it’s not too hot.
Interestingly, my knee started hurting right after the 50-mile point in the Reston Century last summer as well, but hasn’t hurt on any of my other rides that go beyond 50 miles. At first I thought it might be from climbing, but perhaps it’s caused from riding harder (and a little faster) during those two events because I certainly do plenty of climbing on my regular rides.
Hope your knee and back are 100% soon.
No racing this weekend, but a couple the last weekend in June. Feel free to tell me that was not a bright idea when I’m complaining about the heat.
Nice rides!
And well done listening to your body. I love that you were able to do so! I’m sure your body is thanking you.
Thanks, Jenn!
I’m happy that your back feels better. Hopefully, you’ll be okay to get back this week! Listening to and understanding the body is a difficult thing to do, especially when you enjoy what you do.
I struggle to allow myself to rest beside my scheduled rest days but lately have tried to practice listening to my body. After feeling drained for a couple of weeks. I decided to give myself some much-needed rest. This week I will only do low-intensity workouts, and hopefully, it’ll pay off in feeling more energized again next week!
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Thank you!