My Week in Workouts

My week in workouts | happyfitmama.com

Optional titles: My week in lack of workouts or I’ve come to a fork in the road.

There’s not a whole lot to report for my week in workouts. A tendon in my left foot has decided it wants to be angry with me so I pulled the plug on running after Wednesday. It’s improving so I’m hopeful that I got it before it was a full blown injury. I’m hoping my chiropractor can squeeze me in this week and give a pull to my feet/ankles to set me up for some relief.

In addition to my cranky tendon, my allergies have exploded. Some years I have no symptoms but this year is out of control. My eyes are perpetually itchy and red, my ears itch and I feel like I can’t get in any quality air. The humidity this week was high so that didn’t help me much either.

Here’s the rundown of my lack of workouts:

Monday

Easy flow yoga

All I wanted to do post work was take my contacts out and scratch my eyes. I did that but also meandered around town with the family before dinner. Post dinner I squeezed in an easy yoga session to stretch out my calves which were feeling a little tighter than usual even though I’ve been keeping up with my favorite calf stretches post run.

Tuesday

3 mile trail run/walk

Full body strength training

I really wasn’t feeling this run even before I started. Once again, my allergies were making me feel like crap. But…I thought I’d give it a go. I made it two miles before I switched to run/walk intervals and then eventually to all walking. This was also the day that my foot/ankle started to bug me. When you don’t feel like running, it’s easier to listen to your body.

Once I got home, I pulled out the weights and the kids and I did a circuit training workout. Side note: Lukas and I both have a goal of getting at least one pull up before the end of the summer. Why do they have to be so hard?

Wednesday

3 mile run

Easy flow yoga

I was on my feet all day at work and my foot felt perfectly fine. I thought I’d try a run with the kids on their bikes. At the beginning of the run, it felt ok, but there were those not-feeling-right-twinges every so often. It was also another super humid afternoon. It was better than Tuesday but I still wasn’t feeling good. I decided that I was going to take some time off from running to let things settle. I know when I don’t feel like running, it’s time to take a break.

My week in workouts | happyfitmama.com

Thursday

Full body strength training

I had hoped on jumping on my bike before work but Max saw me getting ready and was going to wake up the whole house if I didn’t take him with me. So a long walk took it’s place. The early morning is my favorite this time of year. It’s so peaceful with the sun coming up and the birds singing.

After our walk, I did a quick full body strength session that left me sore for days. I’m not even sure what exercise it was but my glutes were feeling it until Saturday.

Friday

17.4 mile bike ride

How do you know a runner is injured? They get on their bike. My Strava friends caught onto that right away. It was nice to have a breeze on the bike but I was still a sweaty, dusty mess which was all good. It was also good to get down to the Bay…I haven’t been down there since on foot or bike since last summer.

Saturday/Sunday

Lots of walks!

By the time I got out of work on Saturday, it looked like thunderstorms were going to roll in. And then it was supposed to rain on Sunday morning. I ditched my bike ride idea and instead took a lot of walks with the fam. I still don’t have the itch to run even though my foot is feeling better. I know when I get that itch, that it’s time to return. Until then, I’ll keep doing other things to keep my body moving.

My week in workouts | happyfitmama.com

In other news, I’ve come to a fork in the road.

With my kids done with Remote Learning for the year, I’m decided to take a break from regularly blogging for the summer. Summer camps are not happening so it’s the first time in 6 years that I’m going to have to put on Mom Camp for at least a couple of days during the week. I want my kids to have an adventure filled summer that they usually get. I don’t want to be tied to spending hours on the computer. We’ve done enough of that over the past three months. Plus, who knows when I’m going to have an opportunity like this again?

Truthfully, I have been wanting to take a step away from blogging for quite some time. I’ve been doing this for almost 9 years and it’s kind of getting old. I don’t have the same passion for it that I once did. I’m hoping taking some time away will help me make the decision to keep it up or stop. I took the past week off from posting regularly to Instagram (other than posting info/stories/Black runners to follow on anti-racism in my Insta stories) and I gotta admit that it was really nice. Social media is wonderful but it also can be a major time suck among other things.

You can still find me on Instagram and my Facebook page to see what I’m up to although I may not post as much on there either. We’ll see.

How was your week in workouts?

Linking up with the Weekly Run Down.

My Week in Workouts – Summer is Here!

My week in workouts | happyfitmama.com

It’s another rundown of my week in workouts. It was a week of dealing with full on summer running. I’m not mad at the heat one bit. Bring.it.on.

I know this is a running and fitness blog but I have to acknowledge the state of our country right now. The killing of George Floyd made me sad and furious. As a white woman, I have no idea of what it means to be black. I feel helpless and I don’t know the right thing to say. So what I’m doing is listening, learning, donating, speaking up and showing up. I am educating myself with a list of anti-racist books. Things need to change.

Monday

Rest day except for an evening walk. I worked all day and by the time I was done I didn’t have the energy to do anything more than head out for a walk with the fam.

Tuesday

4 mile trail run, 9:57 avg pace

Outdoor Bootcamp strength intervals w/ 2 miles of running

I had seen some friends post about a new to me trail on Strava recently so I decided to check it out. It wasn’t anything spectacular but it was a nice change of scenery from the other local trails I’ve been running lately. The highlight of the run was finding a baby owl in the middle of the trail. When I spotted the owl, two big owls flew overhead and landed on trees nearby. At first I thought maybe it was a smaller owl who was attacked by the bigger two. It didn’t seem hurt so I then realized it was probably a baby. It was SO cute!

My week in workouts | happyfitmama.com

I called The Center for Wildlife to report it and they said they would swing by to check it out to make sure it was ok. If it was a baby, the parents would continue to feed it and care for it even if it fell out of the nest too soon. I didn’t hear anything back from The Center or see anything on their Facebook page so I hope it was all good.

Once I got home, I had planned for a strength session but opted for a bootcamp with the kiddos instead. They did great with bodyweight exercises like squats, push ups, planks, stair jumps, tricep dips and more. We did two 10 minute run/walk intervals to break it up. Can you believe they actually requested that we do a Mom bootcamp everyday? πŸ™‚

My week in workouts | happyfitmama.com

Wednesday

5 mile trail run, 11:11 avg/pace

Evening flow yoga

The humidity was 100% even at 8 a.m.. I was sweating just getting dressed for my run. I thought about not taking Max with me but he gave me puppy dog eyes and I couldn’t resist.

The trail was mostly in the trees so at least we didn’t have direct sun. But still, we took it slow and easy. I spent most of the run with burning eyes thanks to a mix of allergies and sunscreen/sweat dripping into them. Even with those little annoying things, summer running is the best!

Thursday

6 mile road run, 9:30 avg/pace

full body strength training

Humidity was set to high once again. I was ready for a super sweaty sweatastic run to kick off the day. I felt like kicking things up a bit with a plan of stopping at every mile to perform squat jumps, split squat jumps, bounding, and skaters because…why not? πŸ˜‰ In addition, I also found myself headed towards the big ass hill in town for repeats. Because…why not? Is it wrong that I enjoyed the plyo’s? Sick…I know.

Friday

Rest day

Saturday

8 mile road/trail run, 8:50 avg/pace

As someone who is used to running in the early morning, I really haven’t had to deal with full on summer sun. The sun is just starting to come up when I’m out on the road. But with my work schedule all over the place these days, I’m running at odd times. Case in point, Saturday. I had to work in the morning. When I got home, I decided to run. The kids wanted to join me on their bikes. Great! What I didn’t account for was that it was midday and 80+ degrees. And we all forgot to bring water. The last half of the run was brutal. We were all discussing what cold food and drinks we would be chugging once we got home. What I really wanted was a big margarita on the rocks with an extra salty rim. What I ended up with was a lemon popsicle, ice water and seltzer. Whomp, whomp, whomp.

Sunday

8.4 mile trail run, 10:45 avg/pace

What a difference a day makes! It was only 52 degrees when Kyle and I started off on our run. It was so cold! It was good to catch up and try to solve the worlds problems. I don’t think we did but it’s good to talk things out even if it is from 6 feet or more and we have to repeat what we said multiple times to hear each other.

A morning run through the woods and fields is not a bad way to start the day.

How was your week in workouts?

Linking up with the Weekly Run Down.

Best Calf Stretches for Runners

Best calf stretches for runners | happyfitmama.com

My nemesis has always been my pesky calves. While they are super strong, they are also tight AF the majority of the time. It’s a constant battle to keep my calves in a happy place. If my calves are happy that means my feet and ankles are equally as happy. I’ve had my fair share of foot and ankle issues over the years, including one of a the most hated injuries for a runner – Plantar Fasciitis. Along the way, I’ve learned that when I slack off on showing love to my calves, I pay the price.

You might be one of the lucky ones who has never felt the wrath of tight calves but maybe you started increasing your mileage during these odd pandemic times. Maybe your calves have started talking to you. My advice: take the call. Don’t ignore tight calves. It will catch up to you and you’ll be wishing you paid more attention to your calves.

Here’s the best calf stretches for runners that I’ve found to help me. It doesn’t take long to make a big difference. Hold each stretch for 30-60 seconds and you’ll be done in less than 5 minutes.

Double Calf Stretch

Lean into a wall or whatever you have near you while keeping both heels on the ground to feel a great stretch in both calves. If you can’t feel anything, stand back farther.

Best calf stretches for runners | happyfitmama.com

Traditional Calf Stretch

An oldie but a goodie that hits the calves in just the right spot. Take it up a notch by bringing your back foot in a bit while keeping a slight bend in your knee for a nice soleus stretch.

Best calf stretches for runners | happyfitmama.com

Heel Drop off a Step

Without a doubt, this is always my #1 stretch post run. I feel a stretch every single time. If you are short on time, you can always do both heels down but I feel a better stretch doing it as a single.

Best calf stretches for runners | happyfitmama.com

Single Leg Downward Facing Dog

I love down dog for stretching out my calves but I feel it a little bit more when I do it as a single leg.

Best calf stretches for runners | happyfitmama.com

Of course, I can’t talk about showing love to your calves without mentioning the foam roller or The Stick. It’s tough love for sure but rolling out your calves in addition to stretching are your best bets for injury free running. It’s easy to slack off on each but keep it up and you’ll notice a difference!

What are your go-to calf stretches?

Do you have an area that needs extra attention to stay injury free?

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