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Physical Therapyyyyy!

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. :)

  Member Comments About This Blog Post:

SLEEPYDEAN 6/23/2011 8:18PM

    I'm dealing with IT band/knee issues and just "picked up" a little case of PF. I went through 6 weeks of PT myself recently for said knee issues and by the end, I had 3 different sheets full of exercises. It really is like a part-time job to keep up with them all. I've gotten really lazy since I don't have the weekly appts to keep me accountable.

I am so bad about remembering foam roll for my IT band and to pull out the frozen water bottle daily to take care of that darn foot though.

Good luck with your continued progress!

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SWEATONCEADAY 6/21/2011 3:41PM

    stretch! i am so bad at that again. i am back to minimal stretching which is BAD. glad the footsie is feeling better.

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MBSHAZZER 6/21/2011 3:33PM

    Glad to hear it's all going wellllllllll!

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Doing well!

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.

  Member Comments About This Blog Post:

MSILVER94 6/21/2011 4:47PM

    Kudos to you and especially to your friend! I know she was very shocked and proud of herself!

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MARLIE13 6/21/2011 4:22PM

    I remember at my fittest and running with "the boys." That was awesome. I beat two of the guys and one practically killed himself so I wouldn't beat him. Ahhh the good ole days. Glad you conquered your dreaded run.

PS I saw another guy down by Pike Place Market in Seattle...you heard of that place? And he had a kazoo, a guitar, and a hula hoop. His kazoo was yellow and the hoop was black...in case you were wondering. We didn't get to see the show though. Bummer.

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SKYFYRE 6/21/2011 3:07AM

    Lol, I remeber going running with friends that were in better shape then me and having to do the walk of shame at the end, or in the middle, and sometimes in the beginning LOL! Go Dana!

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SWEATONCEADAY 6/20/2011 3:13PM

    you survived the greenway. i wonder how your friend feels lol?

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CLOVERR1 6/20/2011 2:07PM

    Glad you and your friend had a good run (and that you aren't afraid of the greenway anymmore)!

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MBSHAZZER 6/20/2011 1:06PM

    Nice job vanquishing that run, Dana!

Glad to hear that your foot held up well!

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WAVEDANCER7 6/20/2011 11:26AM

    PHEW! Definitely sounds like you are doing good! Every time you say "i made hoops" i keep thinking you picked up basketball as your new hobby. heck, you have the height... and street cred ;) But i like this hooping better. Pretty and glittery. I'm coming back to alabama to hoop with you if its the last thing i do! woohoo!

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KSGROTHE 6/20/2011 11:20AM

    emoticon on the run! Glad to hear you're doing well!

- Karen

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SEEHOLZ 6/20/2011 11:07AM

    Awesome on being able to share such a great run with your friend- she'll remember it forever!

Glad your foot is holding up :-)

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Love my PT!

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!

  Member Comments About This Blog Post:

SKYFYRE 6/17/2011 2:47AM

    Well, I might just have to try one then! Uh, and maybe I will stop being a lurker on my running store schedule board and actually go to one of those runs! Great that the PT is good stuff!

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SWEATONCEADAY 6/16/2011 9:59PM

    emoticonjust wanted to let you know i read this. no comments.

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SEEHOLZ 6/16/2011 3:53PM

    It sounds like your PT is calming you down and working on you to get your all better ASAP... it makes all the difference if you click with your PT.

That said, your involvement in groups always works out great- I remember how much you liked your rowing group, as well--- I'm really glad your running is coming along-- on all levels :-)

Off to ice my own calf .... you are so right- it's sooo important to stay diligent, yet sometimes so not easy.

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MBSHAZZER 6/16/2011 2:00PM

    Dana, glad to hear the PT is going well! Also, that you have found a local running group. The running community where I live is totally lame! There basically is none. There is a tri group that one of my friends works out with, but they are all really gossipy and back-stabbing....

anyway, sounds like you're getting in great workouts!

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Physical Therapy!

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...

  Member Comments About This Blog Post:

SEEHOLZ 6/15/2011 3:33AM

    The fact that you are in no pain is awesome- good for you to stay proactive and work on your weaknesses- I have mine... that's for sure...

You got a bunch of cool races lined up btw.

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NOELLIEMAE 6/14/2011 10:14PM

    loooove your race sched... looks like we'll cross paths a couple more times this year!

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SWEATONCEADAY 6/14/2011 6:42PM


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HOPERY 6/14/2011 6:07PM

    I wish I lived closer. I'd be your running partner. People would see short me with tall you and break their necks taking a double take. LOL

Your plan sounds great, and I think that since you love so many different things it makes you much more well rounded (or unrounded).

Glad you are learning helpful things at PT.

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HEALTHY4CAROLYN 6/14/2011 5:08PM

    If I could get the energy you have to exercise just 1/2 as much as you do I'd be set!! Good for you! It is always encouraging to read about your plans for exercise - I love it!

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MSSUNBUG 6/14/2011 4:37PM

    Running buddies for the win! I have a few, and they are at varrying speeds. I know who to call on when I need a push and who to call on when I need someone to slow me the heck down, lol. It's good stuff. Hope it pans out and that she's the first of many!

Good luck with the PT. I used to think it was a total quack, but it helped me a lot with my tracking issue with the knee--and I continue to use those exercises now every time my knee acts up. Hope it helps!

Love having races on the horizon--I have a bunch just in the coming months, and the focus is awesome. Read recently about making sure to have both "A" and "B" priority races, those you want to really focus training on and those that are just "eh," which is helping me to prioritize and feel like I can reasonably participate in as many as I want.

Have a good workout tonight!

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MBSHAZZER 6/14/2011 3:33PM

    Dana, glad to hear the PT is going well... sending you healing vibes!

And YAY for a running partner!

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Musings on Strength Training...

Monday, June 13, 2011

So --

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. :)

  Member Comments About This Blog Post:

SWEATONCEADAY 6/13/2011 2:50PM

    i believe in order to maintain you need to st only 2x per week. to get more muscle/strength it has to be 3-4x and with heavier weights. i find this sucks because then i don't enjoy running so much as my legs are so dead. however you often exercise 2x per day so maybe you could handle it . that is why i may hit the weights hard after my half because i know with summer heat i will be running less anyway. with you prepping for a full a 2x per week st plan maybe better for you (not including yoga/pilates type stuff. something like mtc where it is full body push/pull. nrol4w is also full body. if i wasn't running i would probably do the more traditional legs day, chest/back day, shoulders/arms day approach but that is so time consuming. i like having a couple of rest days.

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HOPERY 6/13/2011 12:27PM

    My thoughts on the ST would be to lift heavy when you can. I never liked many of the classes for this, just basic heavy lifting is what I like.

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SEPPIESUSAN 6/13/2011 12:08PM

    I'm going through a similar inner debate about strength training because 3x/wk Body Pump has been working so well for me, but it's at 5:30 at a place that's on my way home from school. Summer vacation is starting soon and I'm not sure I'll have the self-discipline to get to the gym for class without the structure of my day that school brings. I've thought about asking for advice on what to do from Spark, but really I think only we know deep down what schedule is best for us....too bad I'm so stinkin' indecisive though!

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NOELLIEMAE 6/13/2011 12:01PM

    awesome run! where did they take you?!

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NYC_NATIVE 6/13/2011 12:00PM

    2xs/week ST is sufficient. But since you're doing power yoga, I'd also do pulling/back-based movements during the other strength workout. Power yoga's great for chest, lower-body & shoulder development, not so much for back stuff. Including stuff such as dumbbell or barbell rows, inverted rows, lat pulldowns, and chinups/pullups will round out your strength/core development.

I *heart* trail running! It's such a refreshing change of pace from pounding the pavement. That's the kind of elevation I sometimes enjoy tackling, too, lol.

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MBSHAZZER 6/13/2011 11:37AM

    Dana, sounds like a great group run, but that is some serious elevation! What a workout!

As for the ST.... personally, I like nothing fancy, just hitting the weights hard. The key with ST is really quality, not quanitity, so don't get too tripped up on ST X times per week. Do it when you can, but make it count!

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BREWMASTERBILL 6/13/2011 10:41AM

    I don't know the particulars of the programs you're referring to, but my take is that it should include a lot more lifting. Heavier the better.

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ETTEZEUS 6/13/2011 10:36AM

    Wow! What a trail run! I'm so freaking jealous of all you people that are able to run hills, mountain, grades, whatever you call them! I'm so stinking sick of the bridge that I can't even bring myself to drive over there anymore.

Anyway, nice run!

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