Tuesday, June 14, 2011
So PT today was kind of - ok. Whatever. HAHA There was some ultrasound therapy done first after an assessment - my leg rotating muscles suuuper weak - I was asked from a seated position to angle my left leg - knees together, pivot ankle away from right stationary ankle - and resist her pressure pushing it back. um, no can do. Same for an internal rotation- crossing the leg over and turning left ankle more to the right. So we've definitely identified a weakness I can work on.
Today we just did the Ultrasound, then stretching, then E-Stim and ice. Thursday will work on strengthening exercises. Since I'm not having any pain, I'm pretty much thinking after Thursday I'll probably not keep going once I get educated on how to do all the strengthening stuff properly, but we'll see.
Before that I went on a run this morning - Covered 3.29 miles - did 5 min walking warmup then two 1.5 mile intervals - I was just not able to slow down on the way out, kept making myself slow down and ended up average 11:47 mm - including a slowww turnaround at about .13 miles left because I knew my walking warmup was close to 1/4 mile and I didn't want to waste any time at the end of my run. Anyway - made myself slow down on the way back, was aiming for nothing faster than 12:45 mm, ended up average 12:47 - when I see people I speed up! :P I tried to fight it as much as possible.
Tomorrow is scheduled 4 miles. I dunno what workout I'll do tonight - I'm guessing Zumba folks will probably flake. I'm considering going to the gym for a good old fashioned ST session, skipping Pilates tomorrow since I'll be doing strengthening stuff at PT on Thursday, and doing Power Yoga+extra weights stuff on Friday.
I definitely think I would benefit from more traditional ST and use other ST-like activities as kind of a "bonus" effect. Monday will be a perfect traditional ST day. Wednesday is Pilates - I definitely had good results from Pilates before, but I'm thinking instead of going to a class that I don't like so much, I'll just do a full body ST day and do some Pilates matwork as part of it. Then Friday Power Yoga and supplement it with some upper body ST suggested by NYC_NATIVE. I will need to make sure I am working in the strengthening moves I learn from my PT in the mix as well, and that is an ST routine I think I can really live with. :)
If work Zumba is consistently cancelled for some more times, I think I will go ahead and call it dead and I will consider schedule shifts, but I like the idea of this overall approach.
I'm also wanting to perhaps try some of this bodyrock.tv that some of my friends are doing. And do TRX sometimes. Can you tell I'm a bit ADD about this stuff?? I just like so many things it's difficult to focus. But I think I have a pretty good idea and plan - now to EXECUTE!!!!!!!!!
I got a running buddy! The lady I began the Cotton Row 5K with from my work is game to meet up and run with me on Saturday - we will see how it goes! I'm going for 6, but willing to run a shorter out and back and then go back out on my own if need be. It seems we should have some similar training paces, so we'll see how it goes!
I've also registered for my next two races officially now - I had them tentatively on the schedule already but now my name is signed up.
Here is what my race schedule now looks like:
7/4: Firecracker 5K *new!*
7/30: Georgia State Games 10K *new!*
9/4: Tupelo 14.2 (? Not registered yet!)
9/10: Run Through the Roses 10K
11/12: Soldier Half (? Not registered yet!)
12/11: Latin Music Miami Beach Half Marathon
My family is talking family 5K during a vacation in August, so there may be that as well. And a Turkey Trot 5K perhaps...
Monday, June 13, 2011
I have struggled at this time of my life in this area, and continue to struggle with it. I'm trying to think of the best plan that I know I can stick to.
M - Straight Forward Weights at home OR RockIt Ballet (yes I'm going to give that another try sometime soon) OR Straight Forward Weights at the Gym.
I CAN go straight home from work on Monday, so I might choose that option some days - like today I'm going to the movies w/ my DH.
T - Zumba after work or nothing? I'd rather not make an ST day contingent upon missiong Zumba because then if I Zumba, I won't ST. Could be a DanceTrance day if I feel like extra cardio. (Run in the AM)
W - Pilates at the gym before Big Band - I'm not really sure I'm a fan of this Pilates instructor, I miss my Pilates class from Tuscaloosa SO BAD. But - I know Pilates is really great for my running - it strengthens core and hips... AND it fits perfectly in my schedule for me to go to this and then Big Band so I think I'm going to keep it. (Run in AM)
Th - Zumba or Bellydance - (Run in AM)
F - Power Yoga or nada.
S - Run in AM - potential for Yoga/TRX/ST after my run if I didn't do anything Friday night.
So in this framework I'm getting one full body traditional ST workout in the beginning of the week (OR RockIt Ballet which from my experience thus far is a bit weak on upper body stuff, but realy worked the hips, abs, quads pretty well. glutes were hit a bit w/ donkey kicks and plies I guess but thats it).
So what do you think? Is that enough Strength Training? Power Yoga is not exactly strength training but we do a bunch of chatturanga's and lunging poses, last class we spent some time working on side planks (and I did my first EVER real side plank!!) and all that good stuff. I mean it works it all. I feel confident about being able to stick to the above schedule, but I'm just curious the thoughts on if I should trade out some of this for different more straightforward ST, or having a variety of things that are kind of ST seems good to you guys.
Anyway! Did a trail run on Saturday w/ some new people that I met through a local running group "We Run Huntsville" - and I had a great time. I brought them marathon bars - but holy crap the route they had us doing!!! I will post an elevation chart so you can see:
Yes, see that giant diagonal line in the middle? The darker green color is elevation and the lighter green is grade - it maxed at a 33% incline. WAaaaaat? I felt like it was like 45%+ - haha. But then you can see it kind of levels, just little ups and downs - it was like a giant climb and then turn into the woods, and that part was nice, and then it was the awful descent. The chart is just the "out" portion.
I was able to hand out some marathon bars and then we all hung out on their lovely porch for a while before returning home. :)
The man to the left stuck with me - he was the husband of the husband and wife host duo - seemed we were about pace twins, while the rest took off - he had to wait for me a couple times just because he was obviously much stronger on the hill that we were tramping up and more comfortable on the trails - I always fell behind if we had to go over rocks. :P haha. But I don't think I was too demanding of a person to look out for at least cause I was able to make up time and catch up on more runnable parts. Turns out he and his wife are race directors for the Huntsville Half so there may be some good Marathon Bar opportunities there, although there is the hiccup that I will be out of town that weekend!
So yeah - still sore from that run, but it's subsiding a bit today and I think I'll have a good run tomorrow morning - my homemade schedule has me doing 3. :)
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.
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