Last week’s training was one of those weeks with several adjustments based on the weather. The week before was absolutely perfect for running, so in true February fashion, of course this week featured ice, slushy, and slippery roads. It snowed early in the week – not enough snow to do fun things in, just enough to make a mess.
I have never fully felt comfortable running on ice. Even though I’ve been running for about two months now, I’m still super nervous about my fracture and causing re-injury of bone or tendon. A long lay-off and a big injury such as a fracture has a way of messing with your brain.
But, February doesn’t last forever!
Monday: 50 minute run & strength
Within less than five minutes, I knew this run wasn’t going to happen on the roads. Everything was covered in a thin yet slick sheet of compacted snow with discreet icy patches. I could barely get a decent footing. Instead of bailing, I jogged slowly down the road to a nearby park. There wasn’t enough snow to snowshoe run (the grass was poking through the snow), so my Peregrine Ice shoes worked just fine Snow on grass provides much better traction than snow on roads and I felt less nervous about the risk of tripping.
I’m so glad I ran off-road because this run felt great. I followed deer tracks and a pair of cross-country ski tracks around the perimeter of the park. I stopped for a few icy patches (including bridges) and opted to walk down a steep hill when my footing felt off, but I still got in 50 minutes of running.
In the evening, I did a quick kettlebell circuit with swings, squats, single leg deadlifts, rows, and single leg halos.
Tuesday: 35 minutes Pilates
Ryan worked from home due to ice, so I certainly wasn’t about to go run outdoors. I considered driving to the Y, but I held out in hopes of better weather later in the week.
Wednesday: 50 minute fartlek
Admittedly, I ran slower than I would have outdoors (on clear roads). I am always slower on the treadmill than outdoors and I know it’s mostly cognitive. I just don’t like the feeling of pushing super hard on the treadmill. I set the pace to 8.6-8.8 mph for the 2-minute intervals, which felt relatively comfortable for the duration.
Thursday: Bailed run
I took Ollie out for a run and we turned around after 8 minutes. Despite walking through a few patches and a couple re-routes, it was just too icy out for my comfort level. My foot was feeling achy and that still makes me nervous (even though I know random aches happen during reloading). I’m paranoid about slipping on ice and reinjuring my foot. So at 15 minutes, I stopped the run.
Sure, I could have gone indoors, changed, and drove to the gym. Or I could have dropped Ollie off and tried again. But I personally prefer just to call it a day and try again the next day. Like I tell my athletes, one missed run won’t affect your training.
Friday: 65 minute run
This run was a complete 180 from Thursday! Most of the slush and ice melted and the sun was shining. It was bitter and windy (I think the real feel was around 5 degrees?) but the sun really does make all the difference. I set out with a plan of 60-70 minutes. My foot felt fine, especially as the run progressed. I did pause my watch (to not lose track of total run time) and walk a few icy patches.
Saturday: 6 mile run
I love our Saturday runs! While not sunny like Friday, the weather was relatively pleasant (high 20s and not very windy). Ryan, Ollie, and I ran to one of our favorite parks and followed the paved paths through there. We saw large groups of people ice fishing on the lake!
Before our run, I did a quick mini-band workout of single leg bridges, clamshells, deadbugs, side planks, and foot exercises. I foam roll before runs so I don’t skip it, so this approached ensured I didn’t skip strength work.
Sunday: Rest day
As tempting as it was to make up Thursday’s run, I know rest days are important. Any big injury reminds you of the importance of regular complete rest days.
How was your week in running?
Have you had to bail a run due to conditions recently?