Sunday:
AM: Work
PM: Long run with Maria Sherwell and Megan Parker 11.75 miles 1:49:29 total time
9:19 average pace
(1m) 9:35 (2m) 9:10 (3m) 9:18 (4m) 8:39 (5m) 9:08 (6m) 9:37 (weaving through the DC tourists) (7m) 9:03 (8m) 8:51 (9m) 8:34 (10m) 8:58 (not sure what happened here, this can't be correct; we all were exerting effort at this point) (11m) 8:37 (.75m) 8:01
Great company, fun run!
Monday:
AM: Body Pump
PM: Spin
Tuesday:
Fail. Did nothing but foam roller and cleaned my apartment.
Wednesday:
PM: 6.36 mile run
(1m) 10:10 (2m) 9:07 (3m) 9:22 (4m) 8:52 (5m) 9:01 (6m) 9:24
Felt lite, and full of energy.
Thursday:
Airplane ride
Friday:
5.5 mile run
Saturday:
5 mile run
Total week:
Sunday, February 20, 2011
Saturday, February 12, 2011
week 2/13-2/19
Sunday: 2 weeks on Super Cissus, and I'm in love. :)
AM: total miles 10 1h 25m total running time
3/4 mile warm up
Love the run your with 5k: 23: 41 (Garmin time) *still awaiting chip time
(1m): 8:06 min (2m): 7:19 (3m): 7:30, avg. 7:38 pace. Except for that mountain of a hill at race start, I over all felt good. Definitely not a bad time for still coming back from injury, so I am happy and proud. :)
additional 7 mile run after 5k (for long run)
(4-1m): 10:16, (5-2m):8:50 (6-3m):8:25 (7-4m): 9:10 (running through snow remaining on Cap. Crescent)
(8-5m):8:55 (9-6m): 8:29 (10-7m):7:50
The additional 7 felt good. I felt strong, and body was nice and comfortable and quiet. I'm very happy with today's running!
PM: beer ;)
Monday:
AM:
PM: Spinx1 hour
stretch
abs
Tuesday:
AM:
PM: track 5 miles total
2 mile warm up
per Coach George:
1x800: 3:32
400 easy
1x800: 3:25
easy 400
1X1600: 6:58!! (1st sub 7 miler since returning to running post injury)...Honestly, I don't like using that term anymore, "post injury"; I think I'll start saying, since I returned back to running. I just want to forget about last year, and how it ended, and just look forward to healthy running and PR's. :)
800 easy/cool down
Great workout! :)
Wednesday:
AM:
PM: Body pump x1 hour/rest day
Thursday:
Tempo 5.5 miles
1 mile warm up
mile 1: 7:36
mile 2: 7:44 (when I realized we went out too fast, I tried to slow things down)
but bunked and only did 1/2 mile more: 7:44
total tempo: 2.5 miles
2 mile cool down with Anna Russell :)
Despite the bunk, I have ran a 5k Sunday, broke 7 min mile on Tuesday at track, and still had a decent tempo tonight. This is the most speed work I've done since returning, and so far body feels great! Best week I've had in a long while. :)
Friday:
AM: Body Pump
foam roller
PM: 3 mile easy run
Saturday:
AM: work
PM:
Total miles: 23.5
AM: total miles 10 1h 25m total running time
3/4 mile warm up
Love the run your with 5k: 23: 41 (Garmin time) *still awaiting chip time
(1m): 8:06 min (2m): 7:19 (3m): 7:30, avg. 7:38 pace. Except for that mountain of a hill at race start, I over all felt good. Definitely not a bad time for still coming back from injury, so I am happy and proud. :)
additional 7 mile run after 5k (for long run)
(4-1m): 10:16, (5-2m):8:50 (6-3m):8:25 (7-4m): 9:10 (running through snow remaining on Cap. Crescent)
(8-5m):8:55 (9-6m): 8:29 (10-7m):7:50
The additional 7 felt good. I felt strong, and body was nice and comfortable and quiet. I'm very happy with today's running!
PM: beer ;)
Monday:
AM:
PM: Spinx1 hour
stretch
abs
Tuesday:
AM:
PM: track 5 miles total
2 mile warm up
per Coach George:
1x800: 3:32
400 easy
1x800: 3:25
easy 400
1X1600: 6:58!! (1st sub 7 miler since returning to running post injury)...Honestly, I don't like using that term anymore, "post injury"; I think I'll start saying, since I returned back to running. I just want to forget about last year, and how it ended, and just look forward to healthy running and PR's. :)
800 easy/cool down
Great workout! :)
Wednesday:
AM:
PM: Body pump x1 hour/rest day
Thursday:
Tempo 5.5 miles
1 mile warm up
mile 1: 7:36
mile 2: 7:44 (when I realized we went out too fast, I tried to slow things down)
but bunked and only did 1/2 mile more: 7:44
total tempo: 2.5 miles
2 mile cool down with Anna Russell :)
Despite the bunk, I have ran a 5k Sunday, broke 7 min mile on Tuesday at track, and still had a decent tempo tonight. This is the most speed work I've done since returning, and so far body feels great! Best week I've had in a long while. :)
Friday:
AM: Body Pump
foam roller
PM: 3 mile easy run
Saturday:
AM: work
PM:
Total miles: 23.5
Sunday, February 6, 2011
Week 2/6-2/12
Sunday: x1 week on SuperCissus. It says it takes about 2 weeks to build in your system, here's hoping it does! What I have read and heard about, it's supposed to amazing for joints, and muscles. Will keep you posted.
AM: work :(
PM: 6.5 mile run
I felt a slight tightness to the mid-inner right shin area, as I started, but as I warmed up it subsided. Both legs felt fine (though slightly fatigued from yesterdays spin/body pump combo) a very few times, I felt a tinge on my right shin, where I described earlier; but all in all, run felt good, the day was beautiful, shin pain has definitely decreased and is definitely feeling like it is on the healing side of things. I plan to increase my running slowly back up, by alternating my days I run, and keeping the miles low...for now :)
Monday:
I really don't know what has been wrong last 3-4 days; my body has just been so tired and fatigued. I am eating balanced (except for last night, I had chips and salsa for dinner) I am feeling like I used to working the night shift; just exhausted. Whatever it is, hope it passes soon....knowing my body, I'm going to hit that proverbial "wall", and just sleep for 24 hours. (which I did a few time last marathon season)
AM: Body Pumpx1hour (Success, I woke up early!) R shin is quiet today; post 6. 5 mile run yesterday, the silence is great!
PM: Spinx1 hour
foam roller
Tuesday:
AM:
PM: track- 4.5 miles total
WHAT A GREAT NIGHT!!!! I felt strong, I felt amazing, I felt no where near tired, I felt like the old me!!!...Can you tell I'm on a runners higher currently?!
It was freezing, and the wind was crazy...but it was my best run since pre-break. Shin is good! Met a new pace partner, and she was awesome to run with...
1 mile warm up
1x2000 ~9:35
1x800 easy
1x1600 7:13
1x600 easy
1x1200 (watch was off)
1x400 easy
1x800 (watch off)
brief cool down...then ran into my warm car!
Wednesday:
AM:
PM: Pool Runx1 hr (6miles)
Thursday:
AM: 4 mile easy run during lunch break
PM: body pump x1 hr
foam roller
stretching
Body feels great this week! I think this has to do with 2 things:
1. training smarter
2. Super cissus
LTRYW is Sunday; plan to just go with how I feel....
Friday:
Resy day
Saturday:
AM: x1 hour massage!!
Packet pick up for LTRYW
easy 3 mile run
total miles: 24
land: 18
pool: 6
One of my BEST weeks since pre-injury. Body was quiet, no protesting. Thanks for everyone, who a month ago, talked to me and said to basically "calm down, and train smart!!" Tough love, but definitely needed. My running is much happier and stronger since I stopped stressing, and focused on being smart (and relaxed about training) Love my friends, and running club. :)
AM: work :(
PM: 6.5 mile run
I felt a slight tightness to the mid-inner right shin area, as I started, but as I warmed up it subsided. Both legs felt fine (though slightly fatigued from yesterdays spin/body pump combo) a very few times, I felt a tinge on my right shin, where I described earlier; but all in all, run felt good, the day was beautiful, shin pain has definitely decreased and is definitely feeling like it is on the healing side of things. I plan to increase my running slowly back up, by alternating my days I run, and keeping the miles low...for now :)
Monday:
I really don't know what has been wrong last 3-4 days; my body has just been so tired and fatigued. I am eating balanced (except for last night, I had chips and salsa for dinner) I am feeling like I used to working the night shift; just exhausted. Whatever it is, hope it passes soon....knowing my body, I'm going to hit that proverbial "wall", and just sleep for 24 hours. (which I did a few time last marathon season)
AM: Body Pumpx1hour (Success, I woke up early!) R shin is quiet today; post 6. 5 mile run yesterday, the silence is great!
PM: Spinx1 hour
foam roller
Tuesday:
AM:
PM: track- 4.5 miles total
WHAT A GREAT NIGHT!!!! I felt strong, I felt amazing, I felt no where near tired, I felt like the old me!!!...Can you tell I'm on a runners higher currently?!
It was freezing, and the wind was crazy...but it was my best run since pre-break. Shin is good! Met a new pace partner, and she was awesome to run with...
1 mile warm up
1x2000 ~9:35
1x800 easy
1x1600 7:13
1x600 easy
1x1200 (watch was off)
1x400 easy
1x800 (watch off)
brief cool down...then ran into my warm car!
Wednesday:
AM:
PM: Pool Runx1 hr (6miles)
Thursday:
AM: 4 mile easy run during lunch break
PM: body pump x1 hr
foam roller
stretching
Body feels great this week! I think this has to do with 2 things:
1. training smarter
2. Super cissus
LTRYW is Sunday; plan to just go with how I feel....
Friday:
Resy day
Saturday:
AM: x1 hour massage!!
Packet pick up for LTRYW
easy 3 mile run
total miles: 24
land: 18
pool: 6
One of my BEST weeks since pre-injury. Body was quiet, no protesting. Thanks for everyone, who a month ago, talked to me and said to basically "calm down, and train smart!!" Tough love, but definitely needed. My running is much happier and stronger since I stopped stressing, and focused on being smart (and relaxed about training) Love my friends, and running club. :)
Sunday, January 30, 2011
Week 1/30-2/5
Sunday:
AM:Pool Run x70 minutes (~7 miles)
PM: Body Pump x 1 hour
10 minutes on stair stepper
I'm really tired and dehydrated, I cut the workout short, and came home to rest.
Shin exercises (walk around on heals, toes up)
Calf raises ( toes forward, out and in)
Monday:
AM: easy 5 mile run
PM:Spin x 1hour
abs
Tuesday:
AM:
PM: 7 mile run easy 10 min/mile start only dropped to 9 mins pace last few miles. Felt good, R shin had a mild tinge to it, but definitely much less than last week; of course I continue to ice and heat both legs. Glad the rain held off, and hope the track is clear for Thursday Tempo.
abs
Wednesday:
AM:
PM: Body Pump
Thursday:
Rest day...
and re-evaluating my major 2011 race plan. I have pretty much decided I want to aim for Steam town 2011, and I believe I am okay with not re-attempting Chicago this year. (maybe another year:) Chicago was probably cursed anyhow; my ex paid for Chicago last year, and well; we all know how the relationship and the race ended-unsuccessful. With that in mind, I decided to try for a smaller, quicker marathon in hopes to get my BQ, with no bad memories attached. :) That being said, I may down grade San Diego to just the half marathon, so...
1.I can just focus on training hard for ST 2011.
2. I have been fighting a shin splint in my R leg. Some days I feel it, some days it's better;, and I don't feel it at all...frustrating! (currently sitting with ice over shin) Shin Splints make me nervous, so when I feel them, I back down instantly on running. So obviously, this week, I'm backing down, because again, my R leg is making itself apparent. So the winter training season has not been successful with running-but it has been with strength training and rehabbing the ankle. (and learning to let go of my type A issue I got caught up in earlier in January.)
3. When I planned for San Diego I was in a cast, and dreaming of running 50+ miles a week again...now I think I was too quick to decide; but I can still get a vacation from it,and a long run. (and who knows. maybe I'll still run the full; we'll see)
Rehabbing from a major injury is an emotional roller coaster....
Friday:
AM: Very tired today. A long week as work has definitely wore me out.
PM: starimill x 30 minutes
elliptical x 50 mins
abs
Good news, R shin feels fine today; I didn't feel anything day. I still will give the shin a full weeks rest-I'll attempt to see how is feels on Monday or Tuesday with a small easy run.
Saturday:
AM:Spin x1 hour ( the instructor rocked; I had pool sweat on the bike and floor!)
Body Pump x 1 hour
abs
foam roller
Work out was tough, body feels tired, but in a good way! I used to do this Spin/Body pump combo every Saturday...I remember why I liked it, it kicks booty!
Shin is feeling fine, I used the foam roller on it at the gym. Still will take a couple more days of "taking it easy" to ensure recovery/healing. Time to eat and nap!
PM:
AM:Pool Run x70 minutes (~7 miles)
PM: Body Pump x 1 hour
10 minutes on stair stepper
I'm really tired and dehydrated, I cut the workout short, and came home to rest.
Shin exercises (walk around on heals, toes up)
Calf raises ( toes forward, out and in)
Monday:
AM: easy 5 mile run
PM:Spin x 1hour
abs
Tuesday:
AM:
PM: 7 mile run easy 10 min/mile start only dropped to 9 mins pace last few miles. Felt good, R shin had a mild tinge to it, but definitely much less than last week; of course I continue to ice and heat both legs. Glad the rain held off, and hope the track is clear for Thursday Tempo.
abs
Wednesday:
AM:
PM: Body Pump
Thursday:
Rest day...
and re-evaluating my major 2011 race plan. I have pretty much decided I want to aim for Steam town 2011, and I believe I am okay with not re-attempting Chicago this year. (maybe another year:) Chicago was probably cursed anyhow; my ex paid for Chicago last year, and well; we all know how the relationship and the race ended-unsuccessful. With that in mind, I decided to try for a smaller, quicker marathon in hopes to get my BQ, with no bad memories attached. :) That being said, I may down grade San Diego to just the half marathon, so...
1.I can just focus on training hard for ST 2011.
2. I have been fighting a shin splint in my R leg. Some days I feel it, some days it's better;, and I don't feel it at all...frustrating! (currently sitting with ice over shin) Shin Splints make me nervous, so when I feel them, I back down instantly on running. So obviously, this week, I'm backing down, because again, my R leg is making itself apparent. So the winter training season has not been successful with running-but it has been with strength training and rehabbing the ankle. (and learning to let go of my type A issue I got caught up in earlier in January.)
3. When I planned for San Diego I was in a cast, and dreaming of running 50+ miles a week again...now I think I was too quick to decide; but I can still get a vacation from it,and a long run. (and who knows. maybe I'll still run the full; we'll see)
Rehabbing from a major injury is an emotional roller coaster....
Friday:
AM: Very tired today. A long week as work has definitely wore me out.
PM: starimill x 30 minutes
elliptical x 50 mins
abs
Good news, R shin feels fine today; I didn't feel anything day. I still will give the shin a full weeks rest-I'll attempt to see how is feels on Monday or Tuesday with a small easy run.
Saturday:
AM:Spin x1 hour ( the instructor rocked; I had pool sweat on the bike and floor!)
Body Pump x 1 hour
abs
foam roller
Work out was tough, body feels tired, but in a good way! I used to do this Spin/Body pump combo every Saturday...I remember why I liked it, it kicks booty!
Shin is feeling fine, I used the foam roller on it at the gym. Still will take a couple more days of "taking it easy" to ensure recovery/healing. Time to eat and nap!
PM:
Saturday, January 22, 2011
week 1/23-1/29
Sunday:
AM:Pool running x 90 mins (~9 pool miles)
PM: Body pumpx1 hour
abs/calf rasies
Monday:
AM:
PM: PT-Well, what can I say. I only met the PT for 5 minutes, and she walked off and I never saw her for the rest of the hour. I was heated and iced (which I do daily already) and then her assistant came over with a piece paper with pictures, and a band....and we did all the same band work I've been doing. *sigh. I notified the assistant my of my issues, and what I would like to focus on, and she looked at me clueless. (not impressed) On the way out I spoke with the PT, and because she never assessed me, she states my course was to continue with the band work, and ice/heat....I do this already for free!
I've had PT twice before in my life, and I know what it should entail....I was NOT impressed with today. Unorganized, and who doesn't assess your patients....that's annoys me, especially as a nurse! So my search is on for another PT or maybe sports therapist.
4.5 HiLlY (10 min paced) run
Right front shin felt tight, so icing/stretching tonight. Otherwise, body felt great; nice easy hilly run! (PS. I'm sore from pool running!) Thank u Chistina for sharing your different strides. :)
Tuesday:
AM:Yogax1 hour @gym
PM: Track- 6 miles total. I didn't keep time, or log it. 1. it's not of my concern right now to focus on the time too much. (Although, the 2nd half of the pyramid was definitely faster than the 1st half:) 2. My Garmin wasn't working anyhow.
1.5 mile warm up with Greg
1x400
100 easy
1x800
500 easy
1x1200
800 easy
1x1200
800 easy
1x800
500 easy
1x400
.50 cool down
felt good. The left shin started to act up on last 400, so this is why I cut the cool down short...It's only uphill from here. I can only get more fit and more fast. (God willing)
Good news: I'm down 2lbs! 8 more to go....
Wednesday:
AM:
PM: Weather is ugly; rest day, ughe.
Thursday:
AM:
PM: Eliptical x1hour
Shins are acting up today, so crosstraining instead, along with ice/heat treatment.
Body pump x1 hour
bosu balance work
calf raises (toes in, out, straight)
abs
Friday:
AM: lunch time Spin (RPM) x45 minutes
PM: day 1 of Super Cissus. Let's see if everything I've read, and heard is true! :)
Still resting the shine; really it's the lower inner part of my right ankle. Now I'm thinking it's not shine splints, but an uber tight/weak muscle that is being stubborn. Still, I'm icing,heating, and I took x3 days off from running. I will try and see how it feels tomorrow; goal long run miles 6-8.
I really wish it hadn't of snowed so bad Wednesday, I would loved to get in 2 pool runs this week. O well, there's always next week! (hopefully)
Saturday:
AM:
PM: Long Run 9 miles Felt great! I stated nice and slow, and eased into a no faster pace than 9:30, but I could have run forever. I felt so comfortable. This run makes me feel secure enough to know I can run the National Half; it maybe not be a fast time, but I can definitely do the miles.
Shins were happy today, but still icing and heating to be prophylactic about the problem.
Because I rested the shins x 3 days this week from running my weekly miles were only 20, but I did did 90 minutes pool runing, so that would put my miles this week at 29 miles.
Land: 20
Pool: 9
Total: 29
AM:Pool running x 90 mins (~9 pool miles)
PM: Body pumpx1 hour
abs/calf rasies
Monday:
AM:
PM: PT-Well, what can I say. I only met the PT for 5 minutes, and she walked off and I never saw her for the rest of the hour. I was heated and iced (which I do daily already) and then her assistant came over with a piece paper with pictures, and a band....and we did all the same band work I've been doing. *sigh. I notified the assistant my of my issues, and what I would like to focus on, and she looked at me clueless. (not impressed) On the way out I spoke with the PT, and because she never assessed me, she states my course was to continue with the band work, and ice/heat....I do this already for free!
I've had PT twice before in my life, and I know what it should entail....I was NOT impressed with today. Unorganized, and who doesn't assess your patients....that's annoys me, especially as a nurse! So my search is on for another PT or maybe sports therapist.
4.5 HiLlY (10 min paced) run
Right front shin felt tight, so icing/stretching tonight. Otherwise, body felt great; nice easy hilly run! (PS. I'm sore from pool running!) Thank u Chistina for sharing your different strides. :)
Tuesday:
AM:Yogax1 hour @gym
PM: Track- 6 miles total. I didn't keep time, or log it. 1. it's not of my concern right now to focus on the time too much. (Although, the 2nd half of the pyramid was definitely faster than the 1st half:) 2. My Garmin wasn't working anyhow.
1.5 mile warm up with Greg
1x400
100 easy
1x800
500 easy
1x1200
800 easy
1x1200
800 easy
1x800
500 easy
1x400
.50 cool down
felt good. The left shin started to act up on last 400, so this is why I cut the cool down short...It's only uphill from here. I can only get more fit and more fast. (God willing)
Good news: I'm down 2lbs! 8 more to go....
Wednesday:
AM:
PM: Weather is ugly; rest day, ughe.
Thursday:
AM:
PM: Eliptical x1hour
Shins are acting up today, so crosstraining instead, along with ice/heat treatment.
Body pump x1 hour
bosu balance work
calf raises (toes in, out, straight)
abs
Friday:
AM: lunch time Spin (RPM) x45 minutes
PM: day 1 of Super Cissus. Let's see if everything I've read, and heard is true! :)
Still resting the shine; really it's the lower inner part of my right ankle. Now I'm thinking it's not shine splints, but an uber tight/weak muscle that is being stubborn. Still, I'm icing,heating, and I took x3 days off from running. I will try and see how it feels tomorrow; goal long run miles 6-8.
I really wish it hadn't of snowed so bad Wednesday, I would loved to get in 2 pool runs this week. O well, there's always next week! (hopefully)
Saturday:
AM:
PM: Long Run 9 miles Felt great! I stated nice and slow, and eased into a no faster pace than 9:30, but I could have run forever. I felt so comfortable. This run makes me feel secure enough to know I can run the National Half; it maybe not be a fast time, but I can definitely do the miles.
Shins were happy today, but still icing and heating to be prophylactic about the problem.
Because I rested the shins x 3 days this week from running my weekly miles were only 20, but I did did 90 minutes pool runing, so that would put my miles this week at 29 miles.
Land: 20
Pool: 9
Total: 29
Tuesday, January 18, 2011
New Game Plan....
So I've been thinking, out of 4 total marathons I have signed up for, I have finished only 2, and one with a post 4 hour time, boo. The other 2 you ask, I was not able to run due to injury, *sigh. My focus this year needs to be on tackling that forever troubling marathon and marathon PR.
Time to re-group and reprioritize my goals, which is San Diego. I have had myself so stressed on getting "fast" and "fit" for the National half marathon, that I have forgotten what my MAIN goal for 2011 is; the MARATHON. (National is just a small little run in the large scheme of things) I have all year to PR the half!(<1:45)
So, I may or may not run the half in March; this will be a game time decision, really. If I do, I'm ok with it being a slower half. Actually, I'm more than ok with that. I know I can easily do the miles required for the half, speed can come at a later race. We'll see how my fitness and strength are by then...
New Game Plan:
I will back off the speed/track training for a bit, and just focus on strengthening my legs and ankle.
How you may ask:
I do plan to add hills back into the regimen instead, and continue with my stair workouts.
I am starting Physical Therapy Monday.
I also plan to continue with tempo, but plan to run those at a slower 8:30-8:45's for awhile.
Of course, I will continue to cross train like crazy....Spin, weights, yoga and I have a CAR amigo helping me strengthen my swimming...I'm excited for this!
I do not have to start seriously training for the marathon until Feb 13th, (which gives me exactly 16 weeks to train)so I'm good :)
San Diego or bust!!
Time to re-group and reprioritize my goals, which is San Diego. I have had myself so stressed on getting "fast" and "fit" for the National half marathon, that I have forgotten what my MAIN goal for 2011 is; the MARATHON. (National is just a small little run in the large scheme of things) I have all year to PR the half!(<1:45)
So, I may or may not run the half in March; this will be a game time decision, really. If I do, I'm ok with it being a slower half. Actually, I'm more than ok with that. I know I can easily do the miles required for the half, speed can come at a later race. We'll see how my fitness and strength are by then...
New Game Plan:
I will back off the speed/track training for a bit, and just focus on strengthening my legs and ankle.
How you may ask:
I do plan to add hills back into the regimen instead, and continue with my stair workouts.
I am starting Physical Therapy Monday.
I also plan to continue with tempo, but plan to run those at a slower 8:30-8:45's for awhile.
Of course, I will continue to cross train like crazy....Spin, weights, yoga and I have a CAR amigo helping me strengthen my swimming...I'm excited for this!
I do not have to start seriously training for the marathon until Feb 13th, (which gives me exactly 16 weeks to train)so I'm good :)
San Diego or bust!!
Sunday, January 16, 2011
Week 1/16-1/22
Sunday:
AM: Body Pump x1 hour (started class hungover;finished feeling better:)
calf raises and bosu work
abs
PM:Stairmasterx25 minutes
Elipticalx35minutes
No aches or stiffness today; legs are happy today. :)
Monday:
AM: very easy 4 mile run (4o minutes) Legs felt good, and I didn't feel my shins; but I think this is because I kept the treadmill flat and at an easy 10 min pace. The top of the foot is feeling arthritic lately(residual from stress fracture 3 years ago, that has begun to re-flair since cast removal) After about 1/2 mile it loosens up and feels fine.
(I typically take Glucosamine to take care of the stiffness,but I think because of the weak surrounding muscles I will wil feel it for awhile, despite the glucosamine) Legs felt lighter today, and run left me feeling a bit more confident.
I did call my Orhto today and got my PT order!! I start physical therapy next Monday at 3pm....and I'm excited! :)
PM: Spinx1 (awesome workout!)
Tuesday:
AM:REST
PM:calf raises/ankle/shin/plantar facsia stregthening exercises/ abs
Low key night. Weather is not helping with my motivation; so I decided to trade my rest day to today.
Wednesday:
AM:Run5 miles@10min pace
I ran with my new compression socks...LOVE! Run was comfortable, and I had zero issues with right foot. Coincidence?!
PM: Body Pumpx1hr
calf raises x3 off step ledge (toes straight forward, turned in and in 1st position,. ( ballet talk) or toes turned out:)
stair stepperx20mins
I have started icing nightly, followed by heat for foot; really think the more consistant icing/heating is helping the foot remain happy.
Thursday:
AM:
PM: tempo 7 miles total
great run! Started out conservative, but this part of the new game plan....and it's working so far; legs felt great, and I am currently on a runners high...yay!
2 mile warm up
5k tempo
mile 1: 8:15
mile 2:8:01
mile 3: 7:48
Woot!! :)Perfect start slow finish fast, if I do say so myself.
2 mile cool down
Friday:
AM:
PM: bad tummy=workout fail :( plus is I can't really eat, so this may help with the losing weight goal.
Saturday:
AM long run 8 miles
18* out, with a wind chill of 6*, but what an amazing day! I'm super stoked!! I totally just had fun, even sang along to my new play list music. Legs felt great,no stiffness or aches, nothing. (I am a big fan of compression stocking, by the way)
The last 4 miles I was definitely in my old running rythm. What a difference, I decided to relax, stop being so type A, and I've had a great running week! Relax the mind, and the body will follow. :)
Garmin history:
9:28 (m1) 9:03(m2) 9:17(m3) 9:07(m4) 8:34(m5) 7:58(m6) 7:50(m7) 7:42(m8) 9:35(last .40 to finish) WOOT!!!!!!
Sample my new running music list:
I thugged it out;)
PM: abs
ankle/calf/plantar fascia stregthening exercises
stretching
Total miles: backed off a bit, only 23 for the week, but legs are happier.
AM: Body Pump x1 hour (started class hungover;finished feeling better:)
calf raises and bosu work
abs
PM:Stairmasterx25 minutes
Elipticalx35minutes
No aches or stiffness today; legs are happy today. :)
Monday:
AM: very easy 4 mile run (4o minutes) Legs felt good, and I didn't feel my shins; but I think this is because I kept the treadmill flat and at an easy 10 min pace. The top of the foot is feeling arthritic lately(residual from stress fracture 3 years ago, that has begun to re-flair since cast removal) After about 1/2 mile it loosens up and feels fine.
(I typically take Glucosamine to take care of the stiffness,but I think because of the weak surrounding muscles I will wil feel it for awhile, despite the glucosamine) Legs felt lighter today, and run left me feeling a bit more confident.
I did call my Orhto today and got my PT order!! I start physical therapy next Monday at 3pm....and I'm excited! :)
PM: Spinx1 (awesome workout!)
Tuesday:
AM:REST
PM:calf raises/ankle/shin/plantar facsia stregthening exercises/ abs
Low key night. Weather is not helping with my motivation; so I decided to trade my rest day to today.
Wednesday:
AM:Run5 miles@10min pace
I ran with my new compression socks...LOVE! Run was comfortable, and I had zero issues with right foot. Coincidence?!
PM: Body Pumpx1hr
calf raises x3 off step ledge (toes straight forward, turned in and in 1st position,. ( ballet talk) or toes turned out:)
stair stepperx20mins
I have started icing nightly, followed by heat for foot; really think the more consistant icing/heating is helping the foot remain happy.
Thursday:
AM:
PM: tempo 7 miles total
great run! Started out conservative, but this part of the new game plan....and it's working so far; legs felt great, and I am currently on a runners high...yay!
2 mile warm up
5k tempo
mile 1: 8:15
mile 2:8:01
mile 3: 7:48
Woot!! :)Perfect start slow finish fast, if I do say so myself.
2 mile cool down
Friday:
AM:
PM: bad tummy=workout fail :( plus is I can't really eat, so this may help with the losing weight goal.
Saturday:
AM long run 8 miles
18* out, with a wind chill of 6*, but what an amazing day! I'm super stoked!! I totally just had fun, even sang along to my new play list music. Legs felt great,no stiffness or aches, nothing. (I am a big fan of compression stocking, by the way)
The last 4 miles I was definitely in my old running rythm. What a difference, I decided to relax, stop being so type A, and I've had a great running week! Relax the mind, and the body will follow. :)
Garmin history:
9:28 (m1) 9:03(m2) 9:17(m3) 9:07(m4) 8:34(m5) 7:58(m6) 7:50(m7) 7:42(m8) 9:35(last .40 to finish) WOOT!!!!!!
Sample my new running music list:
I thugged it out;)
PM: abs
ankle/calf/plantar fascia stregthening exercises
stretching
Total miles: backed off a bit, only 23 for the week, but legs are happier.
Subscribe to:
Posts (Atom)