Wednesday, June 22, 2011
Wednesday is my LONG DAY - I got up at 5:30am for running and I won't go home until after 9PM when Big Band ends.
I'm running a special errand after work for some cookies. And I broke the calorie bank last night for a Gigi's Cupcake. Does this sound wack? It is a little - but the Gigi's was a surprise from my MIL, and definitely worth the splurge. The cookies were already planned for pickup - my favorite place (The Happy Tummy) has Spicy Cheeese and Bacon COOKIES on the menu right now. They sold out last week before we got a chance to have any, so I am making a special excursion today to get some on their first day open of the week to make sure they don't sell out on us again!
Then it's straight to the gym for ST, then over to Big Band, THEN home.
I have a marathon bar planned for between ST and the gym, and of course lunch and snacks per usual. So I should be good for the day, but it's a long one.
I fell asleep SO EARLY last night - like 9PM people.
Anyway, good thing because I felt really ready for my run this morning - 4 miles and I worked on my cadence - countingcountingcounting the whole way. Looks like if I concentrate on it, I can be at about 160-165ish steps per minute - I got up to 170+ a few times, but I would start actually speeding up more then, too and I wanted to make sure I wasn't pushing the effort level too much. I'd say it was maybe a click harder than "easy" effort today, and paces reflected about the same.
I'm going on McMillan training paces for a 32 min 5K - my 5K time on that last one was 34:23 or something like that, but it was also 80+ degrees and humid outside. My last 5K before this was around 31min, and that was with turning my ankle (last year in the Turkey trot before my marathon -so obviously before injury and returning to running as well - so on completely different training) but still. I figure 32 is probably a decent estimate. I actually feel I'm faster than that, but I don't want to push my training paces too much.
At a 32 m 5K McMillan gives me an easy pace range of 12:25-12:55 - today's running time laps were: 12:43, 12:20, 12:07, 12:12 - so just a shade faster than my easy range for most of it.
Tomorrow is 3 miles only, but it's good because I'm meeting the running group at my Greenway again at 5:30AM, and have to be at work early tomorrow again since I have PT. CLOVERR1 is talking about being there and I'll be glad to maybe actually run with someone! :) hehe. WOOHOO! I'll be bringing Marathon Bars, of course.
Saturday is planned 8 miles, I am soooooooo excited about that! :) That is like a REAL long run. HAHA That is where some Marathon Training Programs begin. I'll be stoked to get that under my belt - next week will be a cutback week because I've been building the last 3 weeks, and I'll go back to a 6 miler.
I'm meeting my newfound work running buddy for that one, and also the We Run Huntsville crew will be out there - running out and back along the Marathon course. :)
** EDIT ** BWAHAHA cut my day short and came home instead...
Tuesday, June 21, 2011
Extra y's because I was SINGING that in my head to all of you!
So this morning my foot was a little ow-y when I woke up, but I did some stretches and then went ahead to go do my 3 mile run. And it went fine! It kind of was annoying because I was running in the neighborhood and I guess I just don't like all the out and back nature of getting in 3 miles in that space, but I didn't have to see anything more than twice so I guess that's not so bad.
I included the entrance to the neighborhood, which I usually don't - and it's a hill. So I got a little somethin in for a hill in there, too which is good. :)
Then I stretched! like a good girl, got to work early (to try to make up some time for the PT appt) and rolled my foot on a frozen water bottle.
PT went well, we went over a couple new Strength Moves - and I remembered to ask how frequently to do those - guess what! Once or twice a day! So shoulda been doing THAT this weekend, oh well, at least I know now.
Tomorrow is 4 miles. :)
Monday, June 20, 2011
So I was a little nervous to do my "long" run on Saturday after experiencing the ball of foot pain again, but thanks to my PT's encouragement that it was only muscular and knowing I could ice and anti-inflame (?) and roll out my foot and work to counterract that without (probably) causing any more issues, I headed out with my work friend for our scheduled running date.
I have bad memories of this greenway... hahaha it was one of the first LR after we moved to Hunstville last year and I meat with CLOVERR1 for a "seven" miler - which turned out being more like 8. (something like that anyway) It was very hot, I was unprepared (probably fitness wise but also with fluids and whatnot) and I ended up walking a LOT on the way back.
So today I take my friend there. HAHA. My plan was for 6, but I left my Garmin at home. I knew that about to a certain point was 3 miles, so we just took off. I brought my phone for safety+timekeeping and noted the time when we set off. We walked a bit to get over to the greenway and then hit the ground running.
I was worried we were going a TOUCH faster than planned (I was planning to aim for 13mm, I think we were somewhere around 12-12:30 to begin with) BUT, we were talking and things felt fine so I figured we'd go with it. We definitely slowed down a bit as we went along. Then we finally made what I decided to be the turnaround point, thinking we went 3+, and then headed back.
As we were on our way back - the sun came out. JERK!
We start getting tired. I'm pushing through, but my friend has never run this distance before - her longest run before was a 5K! I didn't realize that, I knew it'd be longest distance for her but not double. :) haha.
At one point we take a brief walking break, and then keep going. When we are REALLY close to the end, my friend is no longer able to take it, and walks it in. I run up ahead, turn around, and walk it in with her (literally, for the last 1/4 mile TOPS.) (mapped it out after I got home and it was about 6.34 miles!)
I thought about my first time on that path and while we didn't go as far, she definitely out peformed my past self on my dreaded run back in the day! HAHA! :)
My weekend was not so great on the food front. It wasn't super bad - but it was definitely "Willy Nilly" as I like to call it. Looking forward to getting more on track this week again.
OH and my foot is feeling pretty good - I did some icing, keeping up the Naproxen, did my stretches, all that good stuff. Also I wore old running shoes whenever I could (Friday, Saturday running errands, Sunday after church) to give some extra cushion along with support. They aren't enough for running but for walking around I think they're best.
I made 3 hoops yesterday, should get to deliver those to some happy hoop customers today. :) Otherwise Sunday was a nice rest day.
Today it is hooping at lunch, and after work it is over to the gym to lift weights before heading home.
Thursday, June 16, 2011
So more about the PT in a bit, first of all before I forget:
I went to the gym and did core and upper body ST last night. WOOT! Actually, I'm gonna say I just did abs, because I didn't really work my back (which is good because in PT we did some low back exercises actually) - my chest muscles were shaking later that night from holding my trombone during Band practice. HURRAH! :D Just a nice soft soreness today, reminding me I did good.
After band, home, ate a good dinner, then stayed up too late watching So You Think You Can Dance- LOVELOVELOVE this show.
The great thing about my Team Marathon experience thus far is how much it has really given me that extra BOOST to reach out to the local running community. It's like - before I was a lurker. HAHAA You know, on the internet how you can go read message boards and never post? Well I was a real life running community lurker. I read about stuff going on, I ran in races, I even participated in a training group last Fall without so much as talking to anyone almost any of the runs! :P
Since I got my kit I have:
1) met up with one We Run Huntsville group and distributed bars
2) through this, met and spoke w/ the race directors for the local half marathon about Marathon Bar involvement with their event and submitted a request to Team Marathon about that
3) reached out on the facebook group for We Run Huntsville for advice about getting in a local track workout
4) set up a running date w/ a work friend
5) this morning - met up with a DIFFERENT WRH group run. :)
Ok so most of those are all with the same big group, but it's really how local runners connect, so it is great! And although I have met with two WRH groups for runs now, they were different days and different runs with different people! The one today was more... significant I guess... because it's at a place that I run almost every weekday, so these runners are ones that I am very likely to run into on a regular basis. It was three dudes that were all very nice and I had posted before on the FB page that I was going to be there, but slowly trailing along behind them. HAHA So I said hi, got some names (which I now only remember two of) and then said - ok, see you guys later! hahahaha. I let them know I needed to walk first and they took off with a slow running warmup and then sped up more and more.
I actually took off like a bullet after my warmup walk - for me, blazing along for those 1.25 miles at 10:35 avg pace. I pushed it faster to the end and then decided I'd take it slower on the way back until the last .25-.5 mile so that I didn't over do it - so I was taking it easy and at about .25 to go, I heard the guys behind me catching up (the full route out and back is 4 miles, I turned around at 1.5 so I would get a total of 3) - and I couldn't let them catch me since I was running 1 less mile overall! So that's when I started to turn it on a bit - I turned a corner and couldn't hear them so I didn't push super hard, but then when I heard them again I burned it till I hit my 3 mile point and then turned around and walked back to meet them where we started.
One of the guys mentioned either that I had thought they'd kick me or THEY thought they'd kick me - but I was like no way! I heard you guys talking and said - I gotta run faster. HAHAHA. Anyway I promised to bring marathon bars next week - I was running late this morning (sooo tired) so I had to make things short and sweet anyway.
So then after my run when I got home I thought - hmmm ball of my foot feels slightly tenderish almost. Then when I pulled off my sock I pulled it at some angle that was like ow!
And I was just like UGH! Not this crap again!
Well I consulted a "Running Friends" fb group and while the first person said they had pain in the ball of their foot before and it was a fracture (UGH please shut up and don't tell me that!) some other people suggested maybe PF related, and I didn't mention I'm dealing with PF right now. WELLTHEN. A couple other friends (there and on Runners World online) said that they have foot pains from time to time that come and go...
Anyway - so I was like - well... yesterday I actually didn't do all my stretches for PF like I was supposed to (running around all day and rushing from point A to point B - I should have MADE the time for it but I just didn't - bad Dana) and yesterday morning I forgot to take my Naproxen until like midday instead of morning and all kinds of whatever. So.... I thought hmmm actually, this could make sense.
I went to PT and I asked her about it, described the pain, showed exactly where it was hurting and when, etc. - and without offering any of my own theories, she seemed very confident it was muscular and not bone related or a break. *PHWEW* Obviously, she's someone that deals w/ muscle and soft tissue stuff, and not bones, but I also really like her and she seems very competent and asked if I had had Xrays for my hip when I first came to see her so I think if she had thought it was bone related, she would have referred me to see someone about it.
So we did some of my stretches and some of the strengthening moves she's wanting me to do - focusing on the trunk stabilization moves today - did some bridging and then some like swimmer kicks, and then some heels together knees wider and bent press up to the ceiling thing (so low back) and then did Ultrasound/E-Stim/Ice all together at the end. We also put ice on my foot. Yay!
I used to have some frozen corn and a bottle of water in the freezer here, but that was back last year before the marathon and someone cleaned it out apparently, but I'm planning to bring back a bottle and whatnot to keep in the freezer for my foot so I can do that at work. She suggested an empty glass Coke Bottle is great - I'm pretty sure there are some at home that my FIL wouldn't mind if I had so I'm gonna try that (vs frozen water bottle).
Tonight is Bellydance and Gospel Group.
OH ALSO - I forgot to bring a marathon bar yesterday for between the gym and band and I had to cheat on my Marathon Bars w/ some random protein bar from the smoothie station and it was... just sooooo not as good. :( Those Marathon Bars are really awesome - I have one (at least) almost every day!
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...
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