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…
Sunday
Rest day
Monday
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.
Tuesday
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):
- • fleece lined padded bike pants
- • ear flap cycling cap
- • bandless ear warmers
- • heated gloves
- • shoe toe covers
Wednesday
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
Thursday
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.
Friday
Rest day
My mom and I had appointments all day, but took time for a relaxing lunch with my brother.
Saturday
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…
Questions:
- • 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!
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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.
When I had to go to physical therapy last year for hip flexor tendonitis she told me to stop stretching… that I had been stretching too much and had made the issue worse! I never would have thought that and I am glad she explained why. That sly looks beautiful in your pictures!
Don’t you hate it when you think you’re doing the right thing for your body, but it’s causing even more problems?
I am SOOOO jealous of your outdoor riding! There was a BRRR Ride yesterday, that a certain someone tried talking me into doing, but we passed. It turns out the day was so cold and cloudy, it would have been miserable in the mid-30F temps with all the wind. NO THANKS!
Riding a bike in the mid-30’s when it’s windy does sound miserable. Luckily, I had no wind on my ride.
Nice to be back at the farm!
Six-hour car rides sound very long! We usually stop every 2 hours so that I can get out and do squats and jumping jacks. I guess you have a break in between as well?
I once overstretched my quad – that took a few days to calm down. And then two weeks ago, I had a massage which felt great, but strangely, both my Achilles were very achy for two days.
Yes, we stop every couple of hours for a restroom break and walk which helps a lot. Wow on the massage making your Achilles achy, but I can see that happening.
I doubt I’ve ever over stretched. LOL
Hope you back recovers soon.
No race, yet.
I didn’t enjoy my 8 mile run but glad I finished.
HaHa on never overstretching. I think most of us runners can say that.
Yes, in fact, I did run a race this weekend!!! I need to do some stretching. Sometimes, I do overdo it. I’m going to try not to do that, tho.
FYI, did you know you don’t have to put ‘affiliate’ link after every item you list? You can put a disclaimer at the top of your post stating “this post contains affiliate links”. I have a disclosure at the bottom of my blog that states I am an affiliate of Amazon with all the legal wording–you can check it out and do something like that. As long as you do this, you are compliant with the FTC guidelines.
Yep, there’s a fine line between stretching effectively and overdoing it. Call me guilty.
I have a disclosure on my blog’s sidebar that’s there at all times and I put the disclosure at the bottom of my blog posts every time I use affiliate links. It was only last week that I stopped putting the disclosure at the top. It’s good to know that I don’t have to put (affiliate link) after each item.
Yes, it is DEFINITELY possible to stretch too aggressively! In your case I agree it was probably a combination of things- but I suspect the shoveling as the main culprit. I’m glad you’re feeling better now. I love your photos from the farm!
I just remembered not to comment in the Inlinkz and will instead go directly to your blog.
It’s really a bummer when we’re trying to do something to improve our health and overdo it. That seems to be my middle name, though…
Also, thanks for going the extra step to comment.