Friday, June 10, 2011
So, I may have only added one day this week to running, and I tried to keep the mileage low, but I inadvertently transitioned to something more taxing without thinking about it much - 3 days in a row of running.
Until now I don't think I've even run 2 days in a row... so... hahaha. Stupid. But I'm feeling ok, just my feet are glad for an off day of running right now.
Bellydance class was great last night - first full class with the jingles. YAY! And we worked on Chest Isolations, which is fun.
Anyone watching So You Think You Can Dance? The dancers for this season are so amazing, I'm so PUMPED for the season. I lovelovelove watching people dance. It's my favorite thing. :)
As I mentioned, it's Yoga day - time for me to go get the mental and physical recharge of my most favorite yoga instructor's Power Yoga class! :)
Next week on Saturday is an "Intermediate Yoga Workshop" - I'm very curious about going but also intimidated by the important sounding title as I consider myself a BEGINNER in yoga. .... . . . ... . . . I'm still trying to give myself courage to just go anyway.
This Saturday I get to play my first event with the gospel group I've been playing with - woohoo! :) I also got a gig with them in July for one of the group member's wedding, and then also on a Saturday at a local retirement home again. Woot. So trombone playing is happening!
Thursday, June 09, 2011
So I've been posting a lot of photos lately - it's fun! But this one's gonna be just the brass tacks.
Went to another sports doc today to talk about my left side being my problem child and how I have issues basically - wanted to know if he thought I should see a chiro or what.
So there were X-Rays taken and apparently my Bones look good! My tailbone is in fact wonky off to one side like I've always felt and noticed it poking in Pilates so I can't do a rolling move without a ton of padding - I need to get a 2nd thicker pad, btw. One isn't enough - I tried it yesterday and had to sit out of the rolling moves after a couple attempts w/ owies. But my pelvis and hip joints and everything looks good. The doc tested me for pain w/ a few movements (like push up against my hand (on knee) don't let me push your leg down, hands on outer knees push out, if I rotate leg inward, if I push it this way balhlbahblah) no pain. I did explain to him that I wasn't really having any pain right now, but I'm building back up and I can feel the beginning signs of things I've had before and want to know what I can do to prevent.
So he referred me to physical therapy so they can do some deep tissue stuff and also help me learn some other things besides what I've been doing and whatnot. I'm not sure if I'll be able to afford to continue the full month of twice a week that he referred me to, since it's a $20 co-pay for me each time... but! I do want to at least try it once bare minimum.
Yesterday I mapped out a training course for myself for the year - in Excel I made a grid for each day of the year through my 12/11 race in Miami and put on there various races that I want to do and mapped out some mileage increases throughout the year to build up to distances in my LR that will train me for my races, and also ensure I get my base to my goal for this year which is about 30+ mpw. I checked to ensure I was not increasing by more than 10% (unless it was from a reduced mileage week due to a cutback week or something) at once, and I also included some cutback weeks throughout and mini tapers for my races - ultra minis for 10K, just making sure I put a shorter day closer to the race, and just a mild taper for my half's.
So I have a kind of a guideline for where I want to go. This week will be my first 4 day running week this year - running again on Saturday - and later on this year I plan to add in a recovery day on Sunday. It only gets up to 4m and that's toward the biggest weeks before the Soldier Half and one of the weeks between that and Miami - most are 2-3 miles. I really want to get used to that number of running days a week because I want to do a 5 day a week training plan when I go into marathon training next year - and marathoning won't happen till next Nov! So if I can use this gradual build this year to get to the point I'm looking at, I will be super happy because I will be well prepared to continue to work my base to be possibly more overall mileage, and probably not increase the LR too much until I get to Marathon Training, with a big capital MT!
I looked at the percentage of LR to weekly mileage and I'll be averaging about 40% - which is on the high end of what they recommend but I think that'll be ok, I had a much worse/higher percentage when I was Marathon Training last year, which led to a kind of not so great marathon, but training wise I was holding up ok for the most part. This will be better and stronger.
Anyway - I'm trying to be mega smart about all this and I'm feeling really confident that I have a good plan. I will have no formal speed work in all this and be just patient to be building miles. Looking at last year I averaged 57% for my weekly LR of total mileage for the week, and for the entire training program I averaged 27 MPW and maxed at 36MPW. Because I was focusing so much on the LR, I completely ignored how little I was running overall. Most weeks I ran 4 days, some weeks I only ran 2 or 3 according to my dailmile records. Let's hope I forgot to log some in there maybe? But I don't think so. Honestly, I know much better. Hahaha. UGH what was I thinking???
Anyway - my plan for this year has several 30+ weeks so I can get that average working, and I have a max week of 34, and NO MARATHONS planned. I hope to come out of this year a much stronger runner.
Last year I had some much spottier running coming back from last year's marathon what with all the rowing I was doing. After the regatta, my running picked up quite a bit.
Looking at my weekly mileage increases and decreases, I have very few within the "10%" range - although FWIW, my average trend from marathon training was 12% increase. It was just done very sporadically - Up 50% this week, up 6%, than 22% then down 28% and down again 31% then up 26% (cause I was down so far) then up again 52%, then down 8% then up 34% - and so on and so forth.
So - BIG GOALS THIS YEAR for running:
Consistency. Strength. Balance. No injuries!
It would be great if achieving these goals would lead to some PR's, but honestly, doing this safely is more important to me than running a fast race. I know the times will come if I put in the miles.
Tonight: Zumba or Bellydancing - got in a nice easy 2 in the neighborhood this morning according to plan. Then Gospel group. My Marathon Bars are keeping me going! So busy!
Wednesday, June 08, 2011
Just a photoblog to bring you with me on my run this morning - a nice 4 miler in the new gear - visor and singlet check out as being A-OK! The singlet is short, but I never felt exposed tummy and the way the fabric is designed it doesn't cling or ride up around that area, so I think it'll work. :)
This is a Greenway that is (assuming traffic cooperates) less than 5 min drive from my house. SCORE! So I use it frequently for midweek running - ok, so for almost every single midweek run.
If you start from the parking lot near my house and run the left side of the route fully, it's 2.2 miles. Right side is 4 miles. If you combine it all, it's about .85 + 1.75 = 2.6 from one end to the other, and the little path from the parking lot to the main trail is about .25 (so .5 for out and back), running the whole thing out to one end then the other and back, you can get 5.2 miles. There is also the option of repeating short or long side, only going partially out - OR taking a turnoff you'll see later that leads to neighborhoods OR a business park that has a nice loop of 3.6 miles. I use to run a lot of long runs starting in the park and then looping around the business park, adding extra roads from the business park as well (the loop is just one road that literally is a big circle! haha)
Here is the start of the trail - clearly marked with those on foot on one side to allow for bikes and other wheeled folks on the other. Most people stick to these, although occasionally runners will hug the opposite side if there are people or walkers around walking there on the other direction:
A view to the side of this little bridge to see the creek:
Team Marathon Gear in Action!
You pass under this street, with a nice view of the creek - this is also where there is an option to turn off to the road sidewalks mentioned before:
I especially love that most of the trail is very well shaded - this is literally the type of tree cover along most of it - on the shorter side there are some more open parts on one side of the trail, but the other side still has these trees!
Coming up on.... COWS!
These cows are hilarious. Sometimes they are really close up on the fence just giving you the big crazy cow eye. Right next to the cows, there is also a pasture for some horses. This one was pacing the fence with me today - so pretty!
I dunno if you can even see this bunny - but you might see her flashing eye! She was munchin on some shrubbery:
My friend the horsey! :)
There is another little bridge that I didn't get a good picture of on the way out, so here it is on the way back. :)
The diverging path - to the right - MORE RUNNING! To the left - straight on back!
Hope you enjoyed it! :) I did!
I also tried the Caramel Nut Protein bar flavor after my run cause I was short on time and that turned into my breakfast- SO GOOD.
Tuesday, June 07, 2011
So I did a short run this morning, and so far so good on the foot front. I'm hangin in there!
Tonight will either be Zumba or the Gym for some weights.
I did that RockIt Ballet class last night which was supposed to be toning, and I was feeling the burn at the time for some stuff, but I'm not really feeling it today. I dunno if I should avoid weights today or not. I might go back to Dance Trance to do a Dance Trance class today instead of the RockIt Ballet if no Zumba. We will see.
The RockIt Ballet class was ... ok. There were things I liked, but some stuff I hated so it all kinda averaged out to - meh. haha. I'm hoping if I go back to other classes she may do different songs or I could try the class on a Thursday sometime which has a different teacher. Also on Wednesday there's a RockIt TNT class - the lady at the desk said it's similar but focuses more on butt and abs.
Anyway - this morning! Run! I got angry as I went to go run because I saw on the door a slip from them trying to deliver my Team Marathon Kit yesterday and no one answered the door!!! There was at least one person home all day yesterday, and most of the day there were 3 adults there. And not one of them heard the door? I got so mad! HAHA. I'm still kinda ticked about it but I'm kind of over it, too. Hopefully it will get signed for today.
So anyway, the plan for today was to run 3 miles, but I didn't remember the length of the route I planned properly and I decided that was ok, it could be 2+ instead, since I'm adding a day this week I don't want to overdo it on the total weekly mileage compared to last week. I added a couple of "strides" toward the end to help me not push too hard during the rest of the way back because I was feeling like just cranking it but my body was actually telling me not too - it was the emotions and whatnot wanting to just push!
Plus since it was only 2 miles, I tend to want to run faster when it's a short one. Anyway - did about 12:30 avg on the way out and under 12 on the way back - 11:50 something average pace, my strides got down to an 8mm, very short, but still. The potential is there I guess. :)
I hope someone signs for my package today!!!!
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