Disclaimer: This post contains affiliate links…
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!
Japonica…
Pink Dogwood…
Solomon’s Seal…
Redbuds…
And Now on to a RunDown of this Past Week’s Workouts…
Running
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.
Walking
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.
Biking
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.
Yoga
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…
- Sunday – Four Glorious and Exhausting Minutes
- Tuesday – Runfessions of an Unkempt Girl Making Her Way Back to Running One Interval at a Time
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)…
Questions:
- • 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.
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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!
That’s great that your re-entry into running is going so well!
I love your photos. Our flowers are just getting going & I definitely appreciate them
I’ve stayed away from bike paths for that very reason. Too narrow. Too many clueless people. Unfortunately it also narrows down where i can run, but I can run outside — so I’m trying to be grateful for that! Plenty of people can’t.
Thanks, Judy! Your flowers will be in full bloom before you know it!
Congrats on a great week of running! I used to be a treadmill power walker and I can tell you that 14:50 walking is no joke either.
I’ve spent a fair bit of time outside this spring but we really don’t have the gorgeous blooms that you do, so I really appreciate seeing yours.
Beckett @ Birchwood Pie recently posted…Weekly Sweats: OMG!
Thanks! And I’m happy that you’re enjoying my pictures of our spring flowers. 😀
so so happy to see that you are back running pain free! Hope it continues and that we don’t have so much rain this week
Thanks, Deborah! And yes, I’m over these cold rainy days.
Nice work on your comeback! This is really a great time for that, since there really isn’t much going on in the running world.
i’ve been enjoying your flower photos!
Good point – I’m feeling no pressure with looming races to rush my comeback to running.
I’m glad you’re enjoying my flower pictures. 🙂
I love all the painted rocks! We all know I’m an art geek, right 😉 I started a Facebook page, The Grinnell Painted Rock Project, a couple years ago, and it’s taken off nicely. It’s fun leaving the rocks around town, finding other rocks, and seeing what people post on the page. Great job on your rally-back!!! Your Redbud pics remind of the beautiful tree we had to leave behind when we moved back to Iowa.
I love that you started a painted rock movement in your community. The first time I came across any in person was a couple of years ago at the beach when I found a nest of them near our house. Sadly though, a nor’easter blew the tide up to the dune line and washed them away while we were there.
Please refresh my memory, where were you living prior to moving back to Iowa?
We were in the East Lansing, MI area (1995-2002). I’d move back there in a heartbeat <3
Kimberly Hatting recently posted…I Got This (virtually)
I love the HOPE rock that you found. I’ve noticed that a lot of people have been finding colorful rocks on their runs. I need to be on the lookout for some in my town!
Awesome job on your running this week!
People in our community have been on a roll painting rocks and placing them along the paths. Someone even created a Facebook page for us to post positive things (like pictures of the rocks and flowers, etc.) to make people smile during these difficult times.
I LOVE redbuds and had been trying to identify them after hanging out by two trees near the Met. So different/so beautiful. COngrats on the longer intervals, so glad to hear you’re feeling stronger, and I agree re: breaking a sweat. That rock art is awesome!
Cari recently posted…Is this over yet?
Yay, I’m happy that I was able to help you identify the redbuds. I love them because not only do they have beautiful blooms in the spring, but they also have very interesting leaves in the summer.
Now I’ll have to take note of their summer leaves. I think some of those I saw were transplanted landscaping due to Met construction, so never noticed them.
Cari recently posted…Is this over yet?
I’m very happy to hear the return to running is going well so far! There’s nothing like the feeling post-run; when I was coming back from my broken leg, I’d try every other activity and it just never felt quite as good. But you’re definitely keeping very active with all the other things!
Love the flower photos, definitely bringing joy!
Thanks, Jessie! Yep, there’s nothing like the completely spent feeling after a good workout (although I’m being smart and not pushing myself that hard yet).
Awesome job on your come back! I love the rocks, people don’t really do that around here but maybe I should start.
SJ recently posted…Weekly Wrap Up: Twofer Virtual Race
Thank you! And, yes, you could start a new trend in your neighborhood. 😀
Your flowers are so pretty! We are just starting to see things peek out. It definitely helps my mood to stop and smell the roses so to speak. Congrats on the run/walk intervals! I remember those days when you felt the amazing sweat of a run again…it’s the best feeling!
Thanks, Angela!
I’m pretty obsessed by nature this year. I didn’t realize it until you asked. It keeps me positive. And yes, I love finding those rocks but you have get out there to find them. I do not stay near my home. I do my best to be safe but I cannot stay home.
I did a virtual 5k and 15k this week…not racing them but completing the distance. I walk very slow because I am appreciating nature and the fresh air.
I think we all tend to be much more in-tuned with nature this year. I think it’s our natural way with dealing with our stress.
I hope your virtual races went well – popping over now to check out your recap!
That’s great that you were able to make it up to 2 miles, looks like the intervals are going well!
I don’t think I’ve spotted any painted rocks, now I’m curious…maybe there are a few in my neighborhood!
Love the flowers! I haven’t had any solo walks lately, but when I do, I need to take a closer look at the flowers that are in bloom!
Janelle @ Run With No Regrets recently posted…Weekly Rundown: Keeping Active
Thanks, Janelle! Yes, slow down and enjoy the flowers. 😉
You are doing such an amazing job! I am all about intervals, and I think it’s a great way to get back to running.
We do have some painted rocks around, and it’s fun to find them. I haven’t been touching them or relocating them, because COVID-19, but they are nice to see.
Nothing virtual this weekend. I didn’t have anything in polka dots for the Sparkle Athletic virtual, and time got away from me. Next week!
Thanks, Jenn!
Same here – I haven’t touched or relocated any of the rocks either, but I do like the idea of that under ordinary circumstances.
Great job getting back to running. It’s tough to come back, and tough to hold back I think! Very pretty flowers in your area. Ours are just starting to come out. My tulips are just popping up. I love tulips!
Lisa @ TechChick Adventures recently posted…Weekly workouts – Virtual Race week!!
Thanks, Lisa! And yes that’s a great point, it’s tough to hold back and that will be my challenge as I feel stronger – not running too much too quickly.
I found painted rocks, but none with messages on them. I do love the flowers and flowering trees. Glad your recovery is going well!
Thanks, Coco!
[…] last week’s RunDown, I mentioned how great it felt to finally be back to a place where my workouts left me feeling […]