JEM0622   30,535
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Week 3, Day 1

Monday, November 07, 2011

So I completely skipped over Week 2, but here we are in Week 3. I will say that I was downright horrible with stretching last week. emoticon

Due to weekend obligations, I did not do my cardio (2 miles of brisk walk) or ST (upper body). I was wiped last night and couldn't appreciate the clocks changing. However, I am happy to say that last night's sleep felt much like the extra hour was squeezed in there. Who are we kidding...it's a mind game and our tummies are confused! emoticon

Anywho...this week I bumped up from 14 minutes to 15 minutes. I do not know why I am surprised with myself...maybe because I didn't have a specific expectation...other than to heal and strengthen. emoticon

Here are the stats on today's run:

1.51 miles
15 minutes
10:00 AP

Seems like a 30 minute (or better) 5k is within my reach. emoticon

I swear I should consider new shoes but I still feel good in the ones I've got! emoticon

  


Week 1, Day 1, 13 minutes

Monday, October 24, 2011

In the upper 40s this morning. Enough to make me want to cover my arms, which wasn't a big deal since I wouldn't be out too long.

As much as I appreciate how fast my dog makes me run...it isn't a sustainable pace and it causes a very mixed result on my pacing. I put her in the back yard so she wouldn't stand at the front window...barking at me emoticon

While I was taping the knees, I heard a fave One Republic song of mine. So I decided to put the album on instead of listening to random I Heart Radio tunes. Breathing in for two (2) through the nose and out for two (2) through the mouth seemed to work well (besides the fact that I could breathe through my nose...yay!).

On tap this week are three (3) runs of 13 minutes. I follow the run with a series of lower body strength reps and end with stretching and foam rolling. I am happy to report the following for today's run:

1.25 miles
13 minutes total
AP 10:25

emoticon

  
  Member Comments About This Blog Post:

LIGHTNINGRUNNER 10/25/2011 3:01PM

    You are doing awesome!!

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DAS92687 10/25/2011 6:50AM

    Great work !! So, then, it is not just MY dogs that bark to encourage me to either take them along, or stay home ?? ;-)

Sounds like you are making some good progress, Julie!! And glad to hear you are feeling less congested, too.

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PT Complete - Now What?

Wednesday, October 19, 2011

So I had been on my own all of the MWF's in October for PT due to sick kids or my PT doc out of the country. I only missed one day due to my own illness.

I got in and explained everything I had been doing. I know I had been cautious by keeping to my 10 minutes of running...but I wanted to be certain all was well and wanted today's assessment behind me before I took it up a notch.

Would you believe she had the nerve to have me run a 10 minute pace? LOL. I can hang at a 10:30, which is a big improvement yet again for me. But I am not at a point where 10:00 is sustainable. Good for training, I guess. Anywho...I did my questionnaire, she had me do a series of strength tests, then on to the treadmill for 12 minutes.

I will increase my duration by 10 % and hold it for a week. If no trouble, then keep up with the same increase over time. Once I am up to sufficient mileage for a 5k, then I'll sign up for a local event.

I did talk to a local runner who is just superb on so many counts. His strength, speed, and knowledge. He's running Boston in the Spring. He did advise me that I shouldn't increase to more than 80 minutes of running for a solid year. Despite my sadness over this one, I am in no hurry to be injured and I have a solid schedule of things here. We'll see how things change in 2013. He did advise no more than one half or one full PER year. Sage words that I'll take into account as well. Running, for me, is a stress reliever and also helps me maintain my loss.

  
  Member Comments About This Blog Post:

LIGHTNINGRUNNER 10/20/2011 11:06AM

    WOW - he only suggest 1 1/2 per year. guess I am really out of the park on that one . You are doing awesome.


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CAROLCRC 10/20/2011 8:31AM

    Cautious approach is wise in coming back from injury. That said, I know a lot of folks who progress to a fall and spring long distance race - either full or half, or half in the spring and full in the fall.

Good luck on your recovery.

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JOPAPGH 10/19/2011 7:32PM

    Glad to hear you are pragmatic in your approach to rehab. Caution is a virtue. Still should be plenty of running events for you to enjoy as you ramp up.

Great to have you back in the running fold!

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Something I'm Pondering During PT

Monday, October 10, 2011

So here is a revelation...okay maybe not. You know we (folks who enjoy the run/jog/walk/etc) tend to advise eager new faces to get good shoes and that a great start is a couch to 5k. Okay, agreed. But something that has really been on my mind is this...why not really nail that 1 mile I am allowed...get to the target pace I want to be at, and then slowly increase my distance? (Note: PT doc said do not extend distance and set a pace goal at the same time. if focusing on pace...keep to same number of minutes. then slowly extend the run.)

If I approach it in this way...then am I bound to get that sub 30 minute 5k sooner than later? I think if I took this approach for any distance over 5k it might take, oh, forever! But to get back into things it would be great to nail that goal. We'll see.

I am off of PT for 2 weeks (from the in office...still doing PT 3 days/wk at home). I have been able to up my reps with the leg weights, so I am gaining more strength. I will have my 30 day assessment next Wednesday afternoon. So we will see what goes.

The foam roller hurts a lot less than it did when I first started. Very happy about that. I could be taping my knee caps for a good while, but at least I know what to do. I have the knee brace handy but it really isn't practical for running. I do use it for my 2 mile speed walks because it gives my skin a break from taping.

I'd like to get a stability ball. I was using that in PT and I liked the challenge.

  
  Member Comments About This Blog Post:

CAROLCRC 10/12/2011 10:05AM

    From what I've read that's not a recommended way to increase your speed. Distance first, then use intervals to increase your turnover. You shouldn't be pushing your pace every run - the body does not like that and will not build the muscle response as efficiently.

Of course, it's your call. But I've seen repeatedly in Runner's World articles stories about people who tried that approach, and then were introduced to training with a mix of distance and intervals and improved much faster.

Good luck, whatever approach you decide to try.

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LIGHTNINGRUNNER 10/10/2011 12:44PM

    Your idea has merit. So you would run your 1 mile until you reach your pace goal - then back off some and add some distance then increase speed at that distance again.

Can't wait to hear how it works for you.

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PT Progress Report

Monday, September 26, 2011

It's been nearly 20 days since my last update, so I wanted to post a blog on my PT. Since my last blog, I've gone from 2 PT sessions/week (with 1 session at home), to 1 PT session/wk (with 2 sessions at home).

I am regularly taping my own knees thanks to Amazon's goodness. emoticon I do have my knee brace, but it definitely changes my gait and leaves me a little uncomfortable. If I tape my knees and do my stretches then all is fine. Zero discomfort.

Three challenging exercises added to the PT include sideways squatting runs (4x), braiding (4x), and now the balance board (3x for up to 1 minute) while holding a kickball between my knees. emoticon

I am now the proud owner of 5 lb ankle weights. I put two on one ankle (to equal 10 lbs) for my PT exercises. I also have a foam roller. Hurts a little on the ITB's, but it is a help. Just have to hide it from the precocious 1 yr old cat emoticon

On the days I am not following my PT regimen, I am walking briskly for 2 miles (the dog is thrilled! emoticon). I follow that with upper body ST so I've got some balance on the weight work. emoticon

I am up for a re-evaluation mid October, so we'll see what goes. It is interesting about the structured PT. She has me up to a 10 minute mile (which I have told her I cannot sustain for long periods), but at home I am hitting a mile at 11:30. Still not bad and the fact that I have zero discomfort is a blessing!

Really need some new kicks. The ones I have are okay, but I know they are nearing their maximum.

  
  Member Comments About This Blog Post:

DAS92687 9/26/2011 9:25PM

    Love that the dog and cat are able to get in on the action !!
Sounds like good progress, Julie - So Glad

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LIGHTNINGRUNNER 9/26/2011 3:26PM

    awesome news. I you might want to check at Wal-Mart I found KT tape there the other day in the Sporting Good Section

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FIT-AT-50 9/26/2011 2:47PM

    Sounds like you're doing well!

emoticon emoticon

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