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50 miles in 6 weeks... and my achilles tendon

Wednesday, June 06, 2012

YTD: 51.0 miles

I've run 50 miles since I started running at the very end of April. And I've got my first running injury. Walking home from the lake last Thursday my achilles started to really hurt on the way up a steep hill. No issues running whatsoever prior to that. It calmed down over the weekend so I tried running yesterday. The pain returned at about 1.5 miles and I decided to bag it at 1.75 miles. It's just not worth exacerbating the injury. I switched to the elliptical for the remainder of my cardio time and had no issues there. I think I'll keep up with aleve and foam rolling and switch the elliptical for a while... maybe until next Tuesday, maybe until a week from next Tuesday, maybe longer. I need to ask my trainer.

My guess is that I pushed too hard, too fast. I don't know if I was pushing myself to run too fast or too far or both but I obviously need to heal and rethink my approach.

(Weight is at my 'sweet spot'. I'm comfortable where I am. I'd love 3-4 pounds to just melt away before the cruise so I can indulge but I don't want it enough to restrict my calories any more than I'm already doing. Body fat is coming down slowly but, again, I'm comfortable with the progress.)

  Member Comments About This Blog Post:


    Achilles tendonitis was my first running injury also. I had to stop all exercise for about a week. When I went to the Dr. about it she told me to stop running. She also recommended the elliptical. I did buy ankle braces from Wal Mart and that seemed to help. I also remember checking Runner's World for advice on how to combat it. Standing on a step and stretching my heels toward the ground was one stretch I had to do. When I first started I could barely touch the ground it hurt so bad.
Try Googling The Five Most Common Running Injuries and see if you are able to find more info.

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KJDOESLIFE 6/6/2012 2:42PM

    If you want to keep running, check on exercises to help combat achilles' tendonitis. I have it, too, but there are exercises on runner's world and other sites to help. Mine is pretty tolerable and only flares up occasionally, but it's pretty controllable. Have fun on your cruise!

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DZSWEETIE2005 6/6/2012 8:36AM

    Its so awesome that you've maintained for so long now! I can't wait to be at my "sweet spot"!

Hopefully the injury will go away easily with a little rest!

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Eat a Rainbow... but it will cost you

Thursday, May 31, 2012

This is a beautiful sight:

This was to be desert last night .... but everyone was HUNGRY while the salmon was grilling. It became our appetizer. HUGE hit. I had to go back in and slice up another bowl of apricots. Our appetizer cost about $12. Not a biggie compared to restaurant prices BUT, once again, I have to say that those who say that it's no more expensive to eat healthily are so very, very wrong when you are looking to go from 'unhealthy' home prepped to healthy home prepped. A pan of brownies is, what, $5 from scratch?

I wish that the message that it's no more expensive to eat healthily than not would evolve. It's time to acknowledge that YES it is more expensive to buy healthy groceries (and around here even MORE expensive to go to the farm and buy local produce and protein). It cost me more to pack a healthy lunch than to let my kids buy school lunch. It costs more to buy fresh fruit than equivalent calories of fruit snacks. It costs more for a loaf of whole wheat bread than white. It costs more for lean protein than fatty protein. It just plain DOES cost more. I believe the savings in the long term - financial and quality of life - are worth it but it *does* cost more for someone like me who lives in an area with a high cost of living and who has always cooked mostly from scratch at home.

Got my run in but my trip to the gym doesn't warrant it's own post today so.....
YTD: 49.25 miles

  Member Comments About This Blog Post:

CONFIDENTLY_FIT 5/31/2012 8:20PM

    I agree...most of our cart is produce. We also belong to a CSA with organic produce...not cheap but a choice we made.

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AUTUMNBRZ 5/31/2012 8:17AM

    I would like a bite of that rainbow! :) Yum

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AZMOMXTWO 5/31/2012 7:38AM

  you are right it does cost more to get the healthy foods but like you said the benefit is much better

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So much for May. On to June.

Wednesday, May 30, 2012

In terms of the goals I laid out last month, May was a bust in terms of numbers but a success in terms of fitness.

May Goals:
1. Body fat under 19% - NO
2. Weight under 124 - Maybe for a second, but NOT consistently
3. Drop inches from core and thighs. - YES
4. Run 5K in intervals in 36' - REGULARLY

I have yet to see a body fat number under 19%. My body fat is 19% with my handheld unit and 20% with my scale. It's certainly dropped this month. Just not as fast as I anticipated.

Weight is NOT under 124. Big time splurging this month - Mother's Day, 95th Birthday Celebration, Memorial Day weekend. Every week I drop everything I gain celebrating (some weekends I don't gain) and a tad more so the trend is certainly downward but I'm at 124.6 today.

I have certainly dropped inches from core and thighs. I'm back to where I was at 'peak' form. Just bought a slew of size 2 low-rise shorts with 5" inseams. Honestly, I'll take progress on this goal over #1 and #2, especially over #2.

I blew my 5K goal out of the water on race day when I ran/ran-walked a 5K in under 29 minutes. I now run 5K and do an interval 5K in 34 minutes or less just 'for fun'.

So.... on to June:
1. Body fat under 19% - My diet will need to be cleaner to do it.
2. 123.6 - I'm going to shoot for 1/4 pound a week. Nice and slow. My calculator is set at the lowest - 1/2 pound loss a week - and my budget is under 1500 cal a day. It's hard to build a bank of calories for splurges on that which is why I'm happy to lose at 1/4 pound per week.
3. Decreased thigh measurement (even a fraction of an inch).
4. Run 5K on treadmill in 30'.
5. Run 4 miles (maybe even run 4 miles in 45') on the treadmill and outside.

  Member Comments About This Blog Post:

CONFIDENTLY_FIT 5/30/2012 7:50PM

    I know you will get there. Try not to get so bogged down with the numbers...remember to enjoy what you are doing!:)

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CAROLJEAN64 5/30/2012 6:21PM

    I am curious. Why do you want your BMI to be 19%? You are edging towards unhealthy.
I love that you achieved those goals in relationship to your fitness.... that is great!

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ADRIENALINE 5/30/2012 5:53PM

    Keep up the good work. You are doing awesome despite any number conflicts.

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No idea how to train for a SECOND 5K

Tuesday, May 29, 2012

I feel like I have strength training under control. I have 5 workouts from my trainer. I'm just about ready to discard one. Still loving a second. Reading to progress on a third. And I've got too yet to work into my schedule. I'm learning what I like and enjoying almost every element of my workouts.

My core/balance/flexibity work is all done in a group class (Centergy). It's an interesting class. There are new releases every 3 months. We work on the new release for 6 weeks and then each instructor is free to do what they want (from old releases) for the next 6 weeks. I attend classes with 2 instructors and get different things from each. I think it's this work that has the biggest 'Wow!' impact in my life. As in 'Wow! I didn't know I was that flexible!' or 'Wow, my balance is so much better now.'

But my running.... oh the running.... I still feel like I'm just making it up as I go. There are countless programs out there to help you get ready for your first 5K but that is behind me. I regularly run 30' or 5K now. What I want to do is run a 5K in less time and I can't seem to find a program for *that*, especially one that I can do indoors. So right now I'm doing 3 different running workouts each week. If anyone has feedback on whether this is a good approach I'd really appreciate it.

Tuesday: 3miles (or more) in intervals. slow intervals are 5MPH and the work intervals increase until I peak at 7MPH. Ideally, I'd then slowly decrease the pace during the work intervals but I'm finding that by the time I do a 2nd or 3rd 7MPH interval my heart rate never recovers enough for another work interval and I just finish my distance out at 5MPH. (I'm doing 5K in 33-34' this way).

Thursday: 3miles (or more) with 5' at 5MPH and them ramping up to 5.5 (or more) over 5 minutes and running the rest of the distance at that steady state. I run until I hit 30'-40' and then do a 5' walking cool down before my centergy class. 5.5 MPH feels fairly 'easy' but until I am running over 4 miles at a stretch I think I'll put distance over speed.

Weekend: 3miles (hopefully more eventually) outdoors. I've done this twice. Once it was really chilly and once it was really hot and sunny. I'm waiting for another chilly day to see if I can do 4 or 5 miles. I always seem to run faster on my weekend run than my treadmill runs. I am working on PACING so that my heart rate stays reasonable and I never feel like I have to walk.

Is this reasonable? If you were to tweak it, what would you tweak?

Edited to add a plan I found googling:

5K Training Schedule for Intermediate Runners
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT or Rest 3 x 400 IW 2 m run 30 min tempo Rest 5 m run 30 min EZ
2 CT or Rest 4 x 400 IW 2 m run 30 min tempo Rest 5 m run 35 min EZ
3 CT or Rest 4 x 400 IW 3 m run 30 min tempo Rest 6 m run 35 min EZ
4 CT or Rest 5 x 400 IW 3 m run 35 min tempo Rest 6 m run 40 min EZ
5 CT or Rest 5 x 400 IW 3 m run 35 min tempo Rest 7 m run 35 min EZ
6 CT or Rest 6 x 400 IW 3 m run 40 min tempo Rest 6 m run 40 min EZ
7 CT or Rest 6 x 400 IW 3 m run 40 min tempo Rest 7 m run 45 min EZ
8 CT or Rest 3 m run 30 min tempo 2 m run Rest Rest 5K Race!

Looks reasonable to me except for the Saturday runs but the advanced beginner plan looked too easy. I'll need to talk to my trainer to see how to mesh this with my strength training and centergy and to get input on whether I really ought to be running 5-7 miles at a time just a month into running. My next 5K isn't until late September so it might be best to slowly work towards those distances over the next 1-2 months.

YTD: 46.0 miles

  Member Comments About This Blog Post:

CONFIDENTLY_FIT 5/30/2012 4:28PM

    When I was running consistently I ran one EZ day, one day with sprints, and one longer day. I hear that sprints are supposed to help with getting faster as well as strength training and cross training. I would just keep trying to beat my time. I think I was able to take a minute off by doing that.

I am going to start yoga on Fridays when school is over:) Can't wait to see how that goes!

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Sunny, summery weekend

Sunday, May 27, 2012

We're having a very nice Memorial Day weekend. Friends are here to relax and enjoy with us. We're just hanging near home. Really, when you live a stone's throw from a lake, it's a great way to spend a long weekend. Last night we did guac and chips, fajitas, and cocktails. Today we're fonduing it - lunch - dinner - desert :-) And, of course, we can't resist a good old American cookout for Memorial Day starring grassfed beef burgers.

Not a lot of exercise going on but, with yesterdays carb-loading, today was a great day for a run. I hit the 1-mile loop at a local park. It was 80F which is the hottest I've ever run in. I set a goal of running the whole time and making a call at 3 miles whether or not to do 4. I decided to stop at 3. Got 3 miles in in 28:30. That's slightly slower than my official 5K (28:49 for 3.11mi) but I feel good about it because I ran it (and I ran-walked after the 2 mi mark of the 5K). Next weekend I'll do it again with the same goal. I'm trying to work on pacing (so I don't have to walk at all) and decreasing my time.

Must say I am SO happy with my running shoes. I can't believe that I bought them and took off running and have never had any 'breaking in' period at all. They are SO comfy and so supportive at the same time.

YTD: 42.75 miles

  Member Comments About This Blog Post:

DAWNFIRE72 5/27/2012 9:38PM

    I was told when I bought my runners that if they are the correct fit there should never be a "break in" period.

I'm glad you are having fun with the running. Good luck on getting your time down to where you want it.

Sounds like you had a fabulous long weekend.

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CONFIDENTLY_FIT 5/27/2012 8:32PM

    :) Sounds like you are having an awesome time!
Enjoy the rest!

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