Two Steps Forward, One Step Back

I woke up last Sunday with a really stiff and sore back (half way up on the left side – not the typical lower back pain) that I can only attribute to the perfect storm of twisting while snow shoveling, over twisting my back during my torso flexibility stretches, and possibly pounding from running the day before. Needless to say, I took it very easy and cut out the torso stretches for several days and have since modified them greatly. My back got tighter than usual sitting in the car to and from the farm, but seems to be coming along nicely and today feels pretty much back to normal.


Overview of the Week

Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…



Rest day



Strength training: 1 hour of total body

Walking: 2 easy miles untimed

I kept strength training easy and skipped anything involving twisting or that aggravated my back.



Cycling: 10 miles
• Average speed: 16.2 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:21 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and jog bra

Cycling: 11 miles
• Average speed: 11.3 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 531 feet
• Start time: 2 PM
• Location: community loop
• Weather: 42° (feels like 35°) and overcast
• What I wore: long bike pants, l/s jersey, and winter jacket, and heated gloves

I broke my bike ride into two parts: an early morning ride on my spin bike (affiliate link) and an afternoon loop around our community on my gravel bike. Despite the feels like temperature, I stayed cozy warm in my new cold weather cycling clothes I’ve purchased over the course of the fall and winter (all affiliate links):



Strength training: 1 hour of total body

Walking: 2.15 miles
• Average pace: 15:36 minute/mile
• Elevation gain: 129 feet
• Start time: 3:43 PM
• Location: neighborhood circle
• Weather: 41° and overcast
• What I wore: capris, l/s shirt, down coat, bandless ear warmers, and heated gloves



Drive to the farm

Walking: 2 miles
• Average pace: 15:28 minute/mile
• Elevation gain: 218 feet
• Start time: 4:04 PM
• Location: gravel country roads
• Weather: 47° and sunny
• What I wore: capris, s/s shirt, nylon shell, and gloves

After six hours in the car, I needed to get out and move! It was a beautiful day and I took advantage of the nice weather and got outside for a walk between household projects.



Rest day

My mom and I had appointments all day, but took time for a relaxing lunch with my brother.



Drive home from the farm

Walking: 4.34 miles
• Average pace: 16:21 minute/mile
• Elevation gain: 165 feet
• Start time: 1:33 PM
• Location: neighborhood trails
• Weather: 47°, sunny, and breezy; climbing to 49°
• What I wore: capris, s/s shirt, nylon shell, gloves, and visor

Another beautiful day and exhausted from getting up so early and sitting in a car for six hours, I texted my friend Betsy to see if she wanted to go for a walk. She was up for it and we had a great time catching up.


Last Week’s Blog Posts

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


  • •  Have you ever overdone it when stretching? ~ Oh boy!
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ As always, I loved my walk at the farm.
  • • Did you run in race this weekend? ~ No


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




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.