Week 5 = 21 miles

This week, 8-14, mileage will total 21 miles as the long distance run increases by 1 mile.  Sunday, Rachel, Liz and I once again ventured outdoors to run.  We decided to find a trail that would be easier to follow and gage distance covered.  We started up on Boyson Road in Hiawatha on the Cedar Valley Nature Trail.  We were driving up and could see that the trail was cleared and would be in perfect condition to tackle the 9 mile run.  We parked our car and realized that the start of the trail was completely covered with snow and were curious how long it would be until we would reach the cleared path.  It was a rocky start the first 1/4 mile was running on packed snow, similar to sand, and we all thought it was going to be a loooooong run starting this way.  Soon enough we were on the cleared path and pace was pretty good.  The trail was mostly flat with a few rolling hills and bridges to climb.  We ran south to the Cedar Lake which is located downtown right next to the Quaker Oats factory if you are familiar with the location when traveling on 380 through CR.   Down and back was approximately 9 miles, and it took us 1 hour and 30 mins.  It was cold and snowing lightly, but for the most part it wasn't too bad.  By mile 7, I was feeling very tired and the aches and pains were setting into my right hip flexor and outsides of the knees. 
A little fun fact for you:  The IT-Bands or iliotibial bands that connect from the top of the hip down along the outsides of your thighs and connect on the bump below the kneecap, can become very tight during long duration forward moving or sitting, and can cause pain in the hips and knees depending on where they are they tightest.  SOOOO, if you are a runner, biker, walker, sitter, etc., it is important to stretch these and massage before/after exercise to prevent or relieve pain. :)
SO, I think this is what was causing pain in the outsides of my knees so I have been foam rolling and massaging them before and after I run or get bored at work.
It is two days later and I am feeling pretty good!  Usually the second day is when it hits me, but I think because I taught BootCamp, taught three other classes, and trained 6 clients yesterday, I kept moving enough to prevent from stiffening up!  I have a recovery run of 3 miles today, 5 miles tomorrow, and 3 miles Thursday.  Saturday or Sunday we hope to be outside again for our 10 miler!

Total Body Weight Circuits this week will include the following:

Burpee Push Ups
Single Arm DB Chest Press on Ball
Pull Ups
V-Ups (Toe Touch Crunches)
DB Squat to Overhead Press
Pendulum Lunges
Biceps Curls with Band
OH Triceps Extension
Side Stepping Dip Squats

All exercises performed for 1:00 x 4 Circuits

I will be vacationing to Des Moines this week to see Kyle, Jamie and Lauren and also my best friend from high school is hosting a jewelry party tomorrow night :)  Weather permitting.........I want to get away during the week since I have to work every Saturday anyways, I can rearrange my schedule a little more and some of my clients are very flexible when it comes to the weekends too.  Have a great week!  See ya soon :)