Week 1/9-1/15

Sunday:
AM:Work
PM: body pump x1 hour
easy 4 mile run (@10 min pace)

Monday:
REST
calf raises

Tuesday: 6 miles total
Slow but only the start to my 2nd week back at track; already feeling a tad of my rhythm returning. :)
AM: track
1 mile warm up
1x1600 (7:38)
2 laps easy
1x800(3:36)
1 lap easy
1x1600(7:25)
2 laps easy
1x800(3:40)
cool down 1/2 mile
PM:

Wednesday:
AM:
PM: Body pump x1 hour
Eliptical x35minutes
Stairmaster x20 minutes
abs

Thursday:
AM: rest
PM:I can tolerate 20 degrees with little to no wind; I wimp out when windchill is a factor, so.....
Treadmill Tempo: 5 miles total
(post migraine, so took it "slower")
1 mile warm up @10 min pace
2 miles @ 8:30 pace
1/2 mile easy (10 min pace)
1 mile 8:20 pace
1/2 mile cool down (10 min pace)
abs

Friday:
AM:
PM: easy 3 miles (32 mins)

Saturday:
AM: Long run scratched....5 miles (only bc I had to run back home) Both shins started to ache today, like I am developing shin splints. I never have shin splints!! :( I'm just so frustrated today. Running is so awkward now(!!!); and it's not even the righ ankle that bothers me anymore. Every other thing that can go wrong, is!! Right now I'm thinking about pulling out of National half. 11 wks to go, and I'm no where near fit.
I miss the comfort I used to feel while running.

Total miles for the week: 23

Week 1/2-1/8-1st week at training

Sunday:
AM: Ice bath!
PM: Elliptical x 50 minutes
Body pump x1 hour
Stairmill x 25 mins
Abs

Monday:
AM: (lunch hour) easy 3 mile run (Training for National 1/2 begins!)
PM: Abs/calf raises

Tuesday:
AM: Alarm FAIL
PM: Track workout: 6 miles total. I'm was not too concerned about time tonight, since it's just my 1st night back in 3 months, so I did not document time tonight. Legs felt good, especially the ankle. Now my quads, they will be sore tomorrow! (I am currently icing.) Apparently my left quad atrophied too, out of sympathy for the right leg! haha
1 mile warm up
1x1200
600 recovery
1x800
400 recovery
1x400
200 recovery
1x1200
600 recovery
1x800
400 recovery
1/2 mile cool down.

Wednesday:
AM:
PM:Body pump x1 hr
easy 3 miler 9:50 pace
Calf raises

Thursday:
AM:
PM: Tempo: 4.75 miles
.50 mile warm up
1x2400 1st 1200~7:53. 2nd 1200 ~7:48>going off memory of what Coach George yelled out to me.
1x400 easy
1x1200 7:45
1 mile cool down
I'm so out of shape! This workout was tough, and it showed in my body language. Coach George kept alerting me on how tight I was holding my arms while running past him during my tempo. I definitely have not found my "running rhythm" yet, so running sometimes feels like work, so I think that is why my arms were so tense tonight.
This is just the 1st week back to track, so I know this is all temporary....just sometimes hard to see where I was, and where I am today....

Friday:
AM: Rest ( legs are pretty sore from "speed" work)
PM:

Saturday:
AM: Long Run 8miles


Total miles for the week: 24.75 (basically 25)

Training log

I have come to realize I really do not have time to sit and write elaborate blog topics. (sigh) Life is too busy...So I've decided to turn my blog into a training log, instead. I will just be documenting my week's workouts, and may write a brief racing report every now and then.

Weeks 12/19-01/01

Sunday:
AM:Body Pump x1 hour
PM: easy 3 miler

Monday:
AM:OFF
PM:Last Ortho Apt! :)

Tuesday:
AM:Hills w/ CAR ~5 miles
PM:Body Pump x1 hour

Wednesday:
AM:5miles
PM:Abs

Thursday:
AM:Flying to California!
PM:

Friday:
AM: Hot Bikrim yoga x 90 mins
PM:

Saturday:
AM:Merry Christmas!! :)
PM: 5 k tempo. 5 miles total. ( See previous blog for details)

Total miles: 18

Sunday:
AM:I went out with the intention of doing a long run (~8 mils) but the body was not feeling it. So I scratched this long run, and did an easy 3 mile instead.
PM:

Monday:
AM: Hot Bikrim Yoga x 90 mins
PM:

Tuesday:
AM:OFF
PM:

Wednesday:
AM:6 miles
PM:Flying home

Thursday:
AM:Body Pump x1 hour
PM:elliptical x 1 hour

Friday:
AM:
PM:4 mile race: Fairfax 4 miler. 32:32. Avg 8:09 pace. I felt great! My Garmin was waked out, ( it actually read 2.66 miles at the end of the race! Who knows why it was acting up!?) so i just went with how I felt....not a bad time for not training, just coming off an injury and not trying to be "fast". After some training, I want to race a 4 miler and compare times. A before and after if you will. :)

Saturday:
AM:
PM: 8 .5 easy paced miles
Happy New Year! :)

Total miles: 21.5

Training begins now for National Half Marathon March 26th 2011!

Christmas Day Tempo

The weather was perfect out, high 50's, little wind, cloud cover; I had to run today. (Christmas Day)...So I made my way to the Clovis West High School track and ran a tempo run :)
I had originally planned only a 2 mile tempo; as I approached the 8th lap, I noticed I still felt full of energy and my legs strong, so I proceeded to extended my workout 1.1 more miles.....
According to my Garmin:

1 mile warm up 10 minute average pace.

5k tempo:
Mile 1: 8:08 pace average (felt great)

Mile 2: 8:05 pace average (still felt great)

Mile 3: 8:03 pace average


1 mile cool down @ 10 minute pace

Total miles :5

Not exactly "start slow-finish fast" more like " just consistent"...whoops! Still, the work out did feel good, and I am happy about that.:)

Now, it's time to eat! Merry Christmas everyone!!

Warning: Whining below

Disclaimer: I know, with training, this will return; and I am being patient with my body, promise...bbbuuuutttttttt...

I'm so out of shape!!!! Wwwwwwwwaaaaaaaahhhhhhhh....I once was so fit, I ran 13.1 miles at average 8 minute mile pace! I miss being in shape!!.......Wwwwwwaaaaaaahhhhhhhh!

Ok, had to vent. :)

Merry Christmas!!

Week in review: (Rehabbing wk 6)

I'm not one to push a product, but I have too with the 'Mizuno Breath Thermo' Body Warming Technology...it really works! (I am in no way payed by Mizuno to endorse this product)
I set out today (Sunday) for an easy 3 miler, and my toes were never cold, not once; nor did they over heat. (Which I was a little worried about) ...My toes, since I have lived out East, no matter how thick the sock, are always cold at start, and take about 4-5 miles to finally warm. (no kidding) Today's run, no cold toes, not even for a second....I'm sold(!!) and definitely recommend this product to my running amigos(as).
Down side: They are a little pricey, ($20.00 for A pair of socks), but they truly work. I'm definitely saving, and buying 2 more pairs socks, and a hat. (I also had the gloves, and after I generated some heat, I could feel the gloves start to warm.)

I'm a total cold weather wimp, this product will definitely help me be a bit braver with heading out into the cold...




MIZUNO USA RUNNING PRODUCT / WOMEN'S APPAREL / BREATH THERMO

---------------------
Week 12/12-12/18

Sunday:
AM:Work (blah)
PM: 4.5 miles run (see previous blog:) outside run

Monday:
AM:*Body Pump x1 hour
PM:Elliptical x50 minutes

Tuesday:
AM:Rest
PM:Rest

Wednesday:
AM: 5.6 mile run (treadmill)
PM: *Body Pump X1 hour

Thursday:
AM:Rest
PM: 5k tempo. total: 4.5 miles. 1 mile w/u. 5k tempo.(8:30, 8:27, 8:20) 1/2 mile c/d. (treadmill)

Friday:
AM:Rested again...oops!
PM:

Saturday:
AM: Long run with CAR! (outside) 9.8 miles
While I am trying not to look at my Garmin during my runs right now, I did check it out a couple times during Saturdays run. One was when I was huffing and puffing to keep up with Steph, and so thought we were just running a 9:30; but when I looked we were running a 8:45! Cool. (Then we hit a snow filled Haines Point, Steph took off, and I stayed back at a ~9 min pace, nervous of falling)
The next time I peaked, was about mile 7, I took a gander( because I was feeling a little fast:) and it was averaging 8:14, which I decided to try and hold for a mile...and did. After which I dropped to ~8:45 at mile 8, and really slowed the last 1.8 miles in, due to stopping, and walking through the icy/snowy parts heading back to TR island...Yep, I definitely have a phobia of falling. (I'm working on it)
PM:rest

*Body Pump still at increased weight

Total miles this week: 24 miles
Total miles last week: 18 miles

Merry Christmas everyone!

Ankle Confidence! (An amazing run)

I set out today with a goal of 3 miles, because it was looking icky outside, and I had ran 6 miles yesterday. I piled on the layers: 2 long sleeve tops, my MCM jacket to block the rain, my new CWX tights, a hat, and a beanie over the hat. (Oh ya, and gloves) I was ready to face the cold!...but as I walked outside, it didn't feel that cold to me; so off I went!
As I began my run today, immediately I noticed that my confidence in the ankle was much better today. :)


Quick topic change:
The issue with the ankle now, is not so much physical, but in building confidence in it. I find myself sometimes wanting to hold back, "baby it", but I do not need to be. It' s stronger ( but still not at pre-break strength), it no longer aches, and I'm also about 3 months post injury, which means (according to the medical professionals) I can return back to normal activity; bone is healed.


Ok, back to the run:
The 1st mile felt good, so good in fact, I rerouted my 3 mile planned loop and edited my run to do my old 4 1/2 mile loop instead.
This was my second outside run, and I felt great! I also went sans Garmin (dead battery), and I definitely had a much more relaxd/fun run in lieu of it.

I know I started around an easy 10 minute pace, and by the 2nd mile, since I was feeling so great, I dropped pace.( I must have been in the 9:40-45ish time range, it felt that way at least) The 3rd mile, I played the "I want to catch up and pass that girl runner in front of me game", so I did! (LOL) I dropped pace even more, and probably dropped to the hi 8:X pace ( I'm guessing around 8:45ish) and actually after I passed her (in my own personal head race) I decided to hold that pace for 1 mile...so I did. :)
The last mile and a half my pace slowly slowed from probably around low 9's to hi 9's pace...but I felt amazing this run! :)

The rain was fun!....and ankle, what ankle, it felt great!
I got what I wanted for Christmas; running. :)

*paces above are estimated by feel.