Last Week’s Workouts

Last weeks' workouts

Last week’s workouts were scaled back after Loon Mountain.

I was not sore at all just a little fatigue in my legs.  However, on Wednesday, it seemed like my plantar fascia got really angry with me.  I’ve been feeling some twinges in it off and on for the past couple of weeks.  I would stretch, ice, foam roll and it would be a couple of days before I felt anything.  I’m guessing it doesn’t approve of me wearing sandals even if they are Birkenstock.

Rather than making it more angry, I took Thursday – Sunday off from running to let it calm down. As of Sunday night, I’ve got no pain so I’m hoping I nipped it in the bud.

Monday

Rest day

Even though I felt completely fine after the race, I opted for extra sleeping time.  Always worth it!

Tuesday

4 mile run, 9:01 avg/pace, 228 ft elev gain

I let my legs do what they wanted.  Nice and easy was perfect for shaking the fatigue off from the race.

Morning Flow Yoga @ Bending Bodhi

Wednesday

5.6 mile run, 8:54 avg/pace, 300 ft elev gain

I felt great during this easy pace run with Kyle.  But after being on my feet all day at work and then standing at a baseball game for 2 hours, my plantar fascia started to hate me.  My mind went into full injury panic mode.  I’ve never had any issues with PF so this is all new to me. I vowed then and there to take some time off from running to give it my full attention.

Last week's workouts | happyfitmama.com

Thursday

30 min stepmill

bench press

cable flys

TRX push ups

TRX pull and reach

Reverse grip bent over row

Renegade rows

Eccentric pull ups

Pull up shrugs

KB round the world

TRX mountain climbers

TRX oblique climbers

Last week's workouts | happyfitmama.com

Friday

40 minute bike

bench step ups

hip thrusters

walking lunges

lunge matrix

single leg DL w/ shoulder press

TRX bridge

eccentric calf raises

eccentric pull ups

pull ups shrugs

side plank to SL balance

plank taps

Saturday

14.7 mile bike ride

If I can’t run, at least I can ride my bike.  It’s really not a bad way to start the morning but I’d much rather enjoy the water views running then riding. But, at least I can do that!

Last week's workouts | happyfitmama.com

Sunday

Rest day

I wasn’t feeling all that great so I opted for another rest day.

How was your week in workouts?

Any PF tips for me?

Linking up with Hoho and Wendy for the weekly workout wrap up.

Loon Mountain Race 2018

I know I am surrounded by spectators on either side of the trail near the finish line of the Loon Mountain Race.

But I don’t see or hear them at all.

My eyes go from the ground to searching for the summit and the finish line back to the ground.

One step in front of the other, over and over again.

The only sound I hear is my loud thunderous heart beat as I trudge up the 48% grade of Upper Walking Boss.

Where the f@ck is the finish line?!?!

Just like last year, I had zero expectations for Loon Mountain Race.  Of course, I wanted to improve my time from 2017 but I honestly thought maybe I could take a few minutes off at best.  Unlike last year, I have been running consistently.  I’m not coming off a major injury and have more than 5 weeks of running under my belt. I have been doing hills and some mountain training but it’s not like I’ve been hitting major vert every week.

Since this year was the U.S. Mountain Championship, the men and women had different start times.  Trail Sisters and Acidotic Racing (who put on the race every year) teamed up this year to do a really cool thing.  Mountain running tends to attract more male participants than female.  It was super rad to be surrounded by badass ladies for all of the 6.6 miles of climbing.  The final count was nearly 50% female participants. There were tons of whoops, “lookin’ strong ladies”, and “great job, girl” throughout the race. Women supporting women.  YES!

It was great chatting with Sarah a little bit before the race and hanging with Sandra on the Gondola ride down to the base after the race.

Loon Mountain Race | happyfitmama.com

The first mile or so climbs up from the lower parking lot to a service road and then takes a sharp turn onto the cross country ski trails for a couple of miles of ups, flats and downs. I LOVED this part. I found myself stuck in a pack of ladies and kind of just went with the flow.  At one point, someone took the initiative to pass which kind of woke me up to stop being a follower. I put my left blinker on and stepped on the gas.  I felt smooth and in control.

Around mile 3, we popped out onto a mixture of gravel service roads and grassy ski runs.  We were no longer shaded in the trees and were baking on the side of the mountain. It was hot and I kicked myself numerous times for not bringing my pack or handheld. This is the section where the grade went up to 20% in spots. I was passing people with no problem. My legs felt strong. Of course, my heart rate was through the rough but it would recover nicely when I hiked.

Once we hiked up a very, very, very long 20% grade, we made it to the gondola and the last water stop. There were tons of spectators but I saw and heard nothing. My eyes were fixated on water (one for my head and one to drink).

Loon Mountain Race | happyfitmama.com

I love the guy in the background.  It’s like he’s sad for me or something. lol!

I knew what was coming up next. We had a steep downhill (15% grade) before taking a sharp right up the infamous Upper Walking Boss (UWB) before the finish. I took off downhill and immediately felt like my legs hated me.  They started feeling tight and crampy. The winds got knocked out of my sails.  I suck at running downhill and am way to conservative out of fear of breaking myself…which we know I have a habit of doing.

I got passed by a few runners and tried to will myself to push the fear aside.

I’m good at climbing. I can catch them on the climb.

With an average grade of 40% (with sections that are 48%), UWB is a straight climb for approximately 1km but seems more like 5 miles after running 5.5 miles to get to it.

Loon Mountain Race | happyfitmama.com

I’ve tried to explain UWB to those who have never done it.  Pictures don’t do it any justice. It’s ridiculously hard.  You may think, it’s only 1 km but it takes FOREVER to climb it.  You feel like you are barely moving. There were times that I bear crawled up because standing up made me feel like I was going to tumble down the mountain. For the most part, I alternated between hands on knees to swinging my arms to try to propel myself upwards.

It’s basically a slog to the top. Even though I was slogging, I was passing people.  What?!?!  I was sucking wind but my legs felt strong.  I imagined it was just another sweat session on the Stepmill at the gym.

I passed through the gauntlet of spectators ala Tour de France style (if there was a guy dressed up as the devil, I’m sorry I missed him!), and felt the urge to pick up the pace.  I felt like I was running a sub 6 pace but it was probably more sub 20 as I crossed the finish line.

2017 finish time: 1:44:54

UWB time: 16:39

2018 Finish time: 1:33:54

UWB time: 14:42

Once the thunder quieted in my ears, I was shocked to see my time.  I felt good but never expected to knock that much time off.  It’s given me another confidence boost that the injury plagued year of 2017 is behind me.  I’m strong. I’m not breakable.  I can put myself out there and do hard things.

Loon Mountain Race has become one of my favorites.  It harder than hard but there’s something so gratifying about finishing a race on top of a mountain.  To know that your body powered you up that beast, it’s an amazing feeling.

I can’t wait to see what happens next year!

Linking up with Coaches Corner and Wild Workout Wednesday.

Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts were stupid hot and humid.  I’m not complaining BUT…it was a little much when you are sweating just getting dressed for your run. Have you tried putting on a sports bra when you are sweaty?  It’s almost as awkward as trying to get it off!

Thankfully, things dialed back by the end of the week. But I’m sure we’ll be feeling the HHH again.

But the absolute highlight of the week was Sunday’s race up Loon Mountain. That race made me so happy!

Last week’s workouts

Monday

30 minutes Arc Trainer

Strength training:

DB brench press

DB incline reverse flys

Reverse grip barbell row

Cable row w/ squat

Rope tricep extension

Rope bicep curl

Eccentric pull up

Pull up shrugs

TRX mountain climbers

TRX oblique twist

Plank shoulder taps

Side plank to single leg balance

Last week's workouts | happyfitmama.com

Tuesday

5 mile run, 9:00 avg/pace, 247 ft elev gain

It was 70 degrees with 100% humidity before the sun came up.  To say this was a run is grossly exaggerated.  It was a complete slog fest. It didn’t help that my stomach didn’t feel good for a large portion of it.  I know weather like this won’t last for long but, man, did that SUCK.

Morning Flow Yoga @ Bending Bodhi

Last week's workouts | happyfitmama.com

But at least the sunrise was pretty.

Wednesday

5.3 mile run, 8:59 avg/pace, 98 ft elev gain (gotta love running at sea level!)

A run is always a great way to start the day but it’s WAY better when it’s at the beach on a gorgeous HOT summer morning.  Kyle and I did an out and back to the Nubble Light House to kick off a HHH (hazy, hot and humid) 4th of July.

Thursday

14.5 mile bike ride

Originally, I had planned on hitting the outdoor pool this week for at least one workout.  But then I looked at the schedule and saw it was closed for a swim meet all week.  Womp, womp, womp.

So I buckled up my helmet and went for a spin on my bike down to the Bay.  It was stupid hot and humid again but the breeze on the bike didn’t make it feel so bad.

Morning Flow Yoga @ Bending Bodhi

Last week's workouts | happyfitmama.com

Friday

REST DAY!

Saturday

I opted out of a run in the morning in exchange for more sleep before we left for Lincoln.  I figured I’d be spending enough time on my feet walking around doing touristy things that I’d be better off.

Last week's workouts | happyfitmama.com

Sunday

Loon Mountain Race, 6.5 miles, 14:28 avg pace, 2953 ft elev gain

I had zero expectations for this race and crossed the finish line very, very pleasantly surprised. Spoiler alert: I took 11 minutes off my time from last year. Race recap will be coming later this week!

Last week's workouts | happyfitmama.com

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.