April seemed to disappear in an instant! It's been a good week here and after a long, ultra-wet and windy winter and spring we finally get some nice weather days that can, for the most part, be labeled as warm (ish). This may not sound very impressive but for us, 15 degrees or more is a sign that summer is on the way. You can't have too high requirements when you live by the coast on an island in northern Europe, but our mild, normally snow-free winters makes up for it big time! This week we had 13-18-ish degrees and I enjoyed some outdoors time as well as good gym workouts and I continued doing TLC exercises for hips and lower back. The upset muscles aren't so upset anymore and things are generally going well.
This post is linked with the Weekly rundown link-up, hosted by Deborah and Kim. It’s where fitness bloggers get together to share their ups and downs with fitness and training, whether it’s about strength, running, cycling or something else. It’s great for accountability as well as inspiring and supporting garden each other. We also include some bits from everyday life if we want to. Let’s get into it!
Monday - gym
I continue my (seated) figure 4 stretches and I've thrown in a hip flexor stretch combined with a forward fold, taken from Adrienne's yoga for lower back (or was it hip release?) that Jenny has been mentioning for a long time. Thanks, Jenny! I had a look at some of these videos last weekend and took the exercises that seemed helpful. I need to do some hip flexor stretches and the forward fold added an extra element for the hamstrings and lower back which is what I need right now.
I also continue my single leg heel raises and arch doming.
Today the weather was insane!! Real summer weather! We had close to 20 degrees and no wind. I did some work but after lunch I went out to do some gardening because after many months of wet and windy weather, you don't miss out on a day like this. I did all the weeding, cleaning up and rose cutting at the front - it was so good to have that done! I also need to cut back the rosemary shrubs but didn't do that today.. they are UNREAL. I need a way bigger tool than a standard secateur to do that so I'll get back to do it another day.
The only photo I took was this of the pot flowers that have been blooming throughout the winter:
Then in the afternoon I went to the gym. I did Romanian deadlifts, lunges, barbell rows, good mornings, flyes, Renegade rows, upright rows and dumbbell shoulder presses. The Renegade rows went really bad. I did two decent sets and had a good attitude but collapsed in the third set after only a few reps. Everything else was very solid.
I'm realising that yes, I've struggled with Renegade rows for a long time but also, I haven't really worked on fixing it. Nowadays the issue isn't cardio fitness, but rather lack of core strength and endurance. Even if poor Renegade rows isn't the end of the world, there are many other reasons you need a strong core, so I decided to bring back the core strength sessions I used to do at home. I don't remember why I stopped doing them. I'll start with planks and then increase over time.
Tuesday - walking and a mixed bag
I did the 4 figure stretch, hip flexor dynamic stretch with forward fold, a plank, and later went for a walk. It was unpleasantly windy around our house but once I got down the hill it was ok. I decided to do a longer walk than I usually do on weekdays, and did the old cow loop (I called it that because it passes by a small farm with cows, but the cows are usually on a field elsewhere). It's 6,88 km, has some decent uphills and I got a quite good workout and some lovely outdoors time too.
Wednesday - gym
This morning was another mix of core/back/hip work. I did lower back & hip stretches and a specific exercise my trainer gave me last year which includes squeezing a foam roller with the knees, it's a nice core muscle activation exercise. I also did a plank and some jumping jacks. As if that wasn't enough before the gym, I also squeezed in a nice short walk. Way too windy for my taste but it was warm and nice otherwise.
In the late afternoon I had a good session in the gym with squats, Bulgarian squats, dumbbell rows, one-dumbbell pullovers, barbell chest presses, inclined flyes, bent-over lateral raises and forward raises.
With the squats, apparently I'm lifting my heels now and then without thinking of it. I was asked to do the next set barefoot so he could see what was going on. I was a bit worried about doing it barefoot with weight - I had a feeling I would have less control or stability, but it was lovely to squat barefoot! I've tried lunges barefoot at home and felt very awkward then, but that could have been because I was just coming back from a foot injury. With today's experience of squatting barefoot, now I think I need to try lunges barefoot again! As for the heels, there was no clear verdict but my calves have been so tight lately that I think it's a simple ankle mobility issue. More exercises to do at home! I didn't do great with the Bulgarians but everything else was fine and overall it was a good session.
Thursday
It was a rainy day and I was sore here and there, so I made it a day of TLC, with hip & lower back dynamic stretches, ankle mobility (knee-to-wall exercise) and a plank.
Friday - gym
I started the day with the usual hip & lower back dynamic stretches, full ROM heel raises (using the step-up board), arch doming, and the foam roller exercise for core/obliques. Later I had another good session in the gym! I did deadlifts, sumo squats, flyes, dumbbell chest presses, bilateral dumbbell rows, parachutes, lateral raises and barbell shoulder press. I felt a bit "off" with the shoulder press but otherwise everything was solid with good energy.
Saturday - walking
After a slow morning I went for a walk. It was a lovely day with all the scents, colours and other vibes of late spring.
Over lunch we started talking about the Cork city marathon which takes place on the 31st of May. My husband has an issue with a calf but if all goes well, he's running it. We started talking about the fact that they also have a half, and a 10k, and it's actually mentioned on the website "Come and run OR WALK the marathon, half marathon or 10k...". Maybe I should sign up for the 10k??? It's not sold out yet. It would be a lot of fun but also... would I be the only one walking? That would feel so weird. Perhaps if you walk it's more normal to be a group? Running friends, what's your experience? Are there people who 100% walk these events?
In the evening we played in the pub. It was one of those times when it just feels "off" - not much interest from people, no real audience, my singing isn't working well etc. But after a while some people started paying attention, there were feet tapping and people showing appreciation, and it developed into a very nice little gig.
Sunday
After a late night, I'm taking it easy today and will focus on doing some music but will squeeze in some mobility work and planking.
Hope you are well and that you're enjoying this first weekend of May!
Comments
Walking is very common at the events I've been to! In fact, the majority of my relay time walked most of their relay leg. I think you should do it! It's so fun to be involved in race day.
Your area looks so green, pretty and full of life! I think the warmer weather is just around the corner and I can't wait!
Spring has taken off fast here and yesterday during my walk I felt the scent of summer! Probably a plant that I associate with summer walks. So lovely! The green makes me happy and like Wendy said, is a balm to my soul. Now we just need warmer weather.
Today I'm going ask my trainer about the walking vibes of the Cork city marathon and then I'll make a decision. :)
I always think I will drop a weight on my foot if I don’t wear shoes! No, I have never dropped a weight on my foot but one of those fears nonetheless. everything looks so green and lush and I always love your photos. People absolutely walk entire 10K’s and even half races. I say go for it!
I get it about dropping weights! That hadn't even crossed my mind, lol.
For the race I'll wait and see if my husband will be ok to run the marathon (he has a half the week before) and then I'll decide if there are still spaces left.
I always look forward to your photos, and this week was no exception. The green in your photos is so beautiful. When we were up in Wisconsin this past weekend, everything was so green and wow--after the browns of winter, it is like a balm for my soul. And of course, the cows--I do love seeing them!
Nice week of workouts, too. I have given up on renegade rows; they are just too hard, and I don't have time to struggle with them. I'm so glad you're enjoying Yoga with Adriene--I do her classes at least 2x/week, and she has never let me down!
I couldn't agree more about the green, certainly a balm for the soul!! And yes, cows are back! Although, as I said to Deb, I photographed so many cows last year that I got tired of it, but I promise to keep showcasing some cows here now and then.
YES! You can absolutely walk that Cork 10K, Susanne!
They explicitly say "run or walk", so you wouldn’t be doing anything wrong. 10K is a great distance to enjoy without pressure, especially with everything you’re already doing for your hips and back.
That said - depending on the crowd, you might feel a bit like the odd one out if most people around you are running. So I'm thinking: can you rope someone in to walk with you? You'd feel less self-conscious and it would be more fun!
For context, here in Cape Town people walk these events ALL the time, it's totally normal and everyone cheers them on. In Switzerland, it's less common. At the London Marathon, THOUSANDS were walking. Totally normal! So it really depends on the local vibe. My guess is that Corkians (?) are cool with it!
Go for it!! Have fun and take photos along the way!
I'll have to think about the 10k for a while! And ask my trainer who has run the marathon several times. It would be so fun to join a bigger event and do something different. I'm fine with the local 5k because it's openly a both running and walking event and there are tons of people walking it. I've also joined a small park run where I was the only one walking and I felt SO awkward. I potentially have a friend who could be interested but.. I'm not sure.
To be continued, I guess!
It sounds like your gym visits are going well and your trainer is giving you a nice variety of exercises. BTW, renegade rows are no joke and good for you for pulling off two successful sets!
I'm sure you enjoyed your time gardening. And yes, I just love fern fronds in the spring. I had to look up what a secateur is and it wasn't written in English, but there was a picture so I figured it out. I call those pruning sheers.
I can understand why you love that little lane. It's beautiful! Love the cows picture, too! :-)
You're right about the Renegade rows, and sometimes when I get too frustrated about them, my trainer says something like "most people can't do that". But I've developed this stubbornness about exercises I don't do well (Bulgarians are a perfect example) and get determined to do the work to be able to do them.
Here I've heard the word clipper or pruner or secateur - probably clipper is the most commonly used by people. I saw secateur on an online gardening shop so I assumed it is understood.
Last year I photographed cows so much that I got tired of it! But I promise to do it now and then!
It sounds like those moves are from the low back pain video- i'm glad they're helping. I think that one is my favorite of all of hers, or at least it's the one I need the most. And reading your post, I realized I should continue to link to those videos when I mention them. I stopped doing that just out of laziness, but it's a lot more helpful if people can just click on the link to see them.
Anyway! It sounds like you had a great week. I could definitely squat in bare feet, but i would be nervous about lunges. I've had too many foot issues.. but if you do it, report back and tell me how it feels. I can see how it would really strengthen your feet if you can do it.
I see people walking races all the time! If it says it on the application, I'm sure people will be doing it. You might not start out as part of a group, but maybe you would make some new walking friends. I think you should do it.
Yes, lunges are more awkward barefoot as I remembered them, I felt so insecure about bending my toes barefoot. But I'll give it a try at home, without weight to begin with, and if that goes well I'll add some dumbbells. I promise to report back!
I'm so tempted about the 10k but I also feel awkward enough about walking the local 5k that is just a "fun run & walk". I'll have to think about it for a while... and ask people who have run the Cork marathon, what the vibes are.
That makes sense doing the strength work barefoot. My youngest always does her lower-body lifting in Converse shoes, claiming that it forces your body to “balance itself” rather than relying on the shoes for support, etc.
Yes! I've used barefoot shoes in the gym for a long time and the sense of stability compared to running-style shoes is unbeatable. Lifting without any shoes at all added another layer to it again and I really liked it!
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