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!!
Saturday, December 25, 2010
Wednesday, December 22, 2010
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!!
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!!
Sunday, December 19, 2010
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!
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!
Sunday, December 12, 2010
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.
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.
Saturday, December 11, 2010
Week in review: (Rehabbing wk 5)
First, last blog I mentioned I wanted to start to clean up my diet, so I have scheduled an appointment, next Friday, with a nutritionist. I want to drop the weight correctly=having enough energy to run/train, while still dropping 5-10lbs, so I have decided to meet with a professional. The goal is to drop to my happy 127lbs. The alcohol consumption, unfortunately, will not stop until Jan 1st. I have too many Christmas gatherings to try and stop that this month. I have decided to keep it to red wine only, 2 glasses, and I am avoiding beer and sugary drinks.(both empty calories) I figure, if I am going to continue drinking, drink the "healthier" of the liquor family:
Red Wine - Heart Health Benefits?
I definitely did not meet my "pool run more" goal for the week, in fact, I did not at all. (oopsie!) Tis the season for holiday parties, like I mentioned earlier, so I haven't had the time to actually make it to the pool, in fact my 2 hour workout days, dipped to just 1-1 1/2 hours this week. O well, it is December....However, I did up my land miles this week, so I think that is a fair trade. :)
Total land miles: 18
(total land miles last week: 13)
total pool miles: 0
(total pool miles last week: 7)
total miles: 18
I also went into body pump this week with a new "increase my weight" goal.
Squats: I upped from 15 lbs on bar to 25 lbs on the bar
Chest: 20lbs on bar to 30lbs on bar
Back:25lbs on bar to 35 lbs on bar
Triceps: 15lbs to 20lbs
Biceps: 10lbs to 15 lbs (this is my least favorite muscle to work, and it shows)
Lunges: I have been working on balance strength with my right ankle, first. This week was the 1st time I added weight to the lunge exercise, as I am holding my balance much better. Upped from 0-10lbs.
Shoulders: I use hand weights for this track, not the bar: upped from 8lb hand wts to 10lb hand weights for the over head presses, and deltoids, 8lbs for side raises.
What I have found out, is I can totally lift this weight! I was definitely holding at a happy place for quite awhile, not challenging my muscles, but maintaining instead.
I also ran outside for the 1st time since the injury today! (11weeks post injury) It was great, but boy, I am out of running shape! My pace varied to much, and I was huffing and puffing from mile 2-6,and legs felt weak...but it's just the first time back, this will get better with time and training.
The ankle is feeling great! No pain, and no discomfort; about 70% back to normal, I would say. I actually go long moments now, throughout the days, not thinking about or feeling the ankle; that makes me a very happy runner.
Week 12/5-12/11
Sunday:
AM: Rest
PM: elliptical x1 hour
Body Pump x1hr ( 1st class at increased weight)
Monday:
Rest (office party)
Tuesday:
AM: Ran 6 miles ( start 10 minute pace, drop 910 pace)
PM:Body pump x1 hour (2nd class increased weight)
Wednesday:
AM:
PM: active recovery: elliptical x1hour
Thursday:
AM: 6 miles ( start 10:20, dropped 9:50)
PM: CAR Holiday Party
Friday:
Rest
Saturday:
AM: 6 miles (avg pace 9:50) outside run....much, much harder than a treadmill run :)
Body pump x1 hour (3rd class at increased weight)
Good luck to everyone running JATW 10K Sunday! :)
Luv!
Red Wine - Heart Health Benefits?
I definitely did not meet my "pool run more" goal for the week, in fact, I did not at all. (oopsie!) Tis the season for holiday parties, like I mentioned earlier, so I haven't had the time to actually make it to the pool, in fact my 2 hour workout days, dipped to just 1-1 1/2 hours this week. O well, it is December....However, I did up my land miles this week, so I think that is a fair trade. :)
Total land miles: 18
(total land miles last week: 13)
total pool miles: 0
(total pool miles last week: 7)
total miles: 18
I also went into body pump this week with a new "increase my weight" goal.
Squats: I upped from 15 lbs on bar to 25 lbs on the bar
Chest: 20lbs on bar to 30lbs on bar
Back:25lbs on bar to 35 lbs on bar
Triceps: 15lbs to 20lbs
Biceps: 10lbs to 15 lbs (this is my least favorite muscle to work, and it shows)
Lunges: I have been working on balance strength with my right ankle, first. This week was the 1st time I added weight to the lunge exercise, as I am holding my balance much better. Upped from 0-10lbs.
Shoulders: I use hand weights for this track, not the bar: upped from 8lb hand wts to 10lb hand weights for the over head presses, and deltoids, 8lbs for side raises.
What I have found out, is I can totally lift this weight! I was definitely holding at a happy place for quite awhile, not challenging my muscles, but maintaining instead.
I also ran outside for the 1st time since the injury today! (11weeks post injury) It was great, but boy, I am out of running shape! My pace varied to much, and I was huffing and puffing from mile 2-6,and legs felt weak...but it's just the first time back, this will get better with time and training.
The ankle is feeling great! No pain, and no discomfort; about 70% back to normal, I would say. I actually go long moments now, throughout the days, not thinking about or feeling the ankle; that makes me a very happy runner.
Week 12/5-12/11
Sunday:
AM: Rest
PM: elliptical x1 hour
Body Pump x1hr ( 1st class at increased weight)
Monday:
Rest (office party)
Tuesday:
AM: Ran 6 miles ( start 10 minute pace, drop 910 pace)
PM:Body pump x1 hour (2nd class increased weight)
Wednesday:
AM:
PM: active recovery: elliptical x1hour
Thursday:
AM: 6 miles ( start 10:20, dropped 9:50)
PM: CAR Holiday Party
Friday:
Rest
Saturday:
AM: 6 miles (avg pace 9:50) outside run....much, much harder than a treadmill run :)
Body pump x1 hour (3rd class at increased weight)
Good luck to everyone running JATW 10K Sunday! :)
Luv!
Sunday, December 5, 2010
Week in review: (Rehabbing wk 4)
I have officially added running to my regimen(!!!) and ankle is feeling fine. It is a little achy today, but it is also freezing outside, so I'm not sure if it was the running or the cold weather or a combo of both...in any case, I won't run today (Sunday) or on Monday and I'll take it back to the elliptical for the next couple days. I'm far from being discouraged, I'm only at 10 weeks post break, and I know I am way ahead of the running schedule, so these "aches" are to be expected.
I did less pool time this week, and not on purpose. Tis the season for holiday happy hours and less time to work out. I do want to keep at least 2 days in the pool a week; I'm hoping to add, next week, more pool days back into my routine....but I have a holiday party this Monday and the CAR happy hour on Thursday, so this maybe difficult. :)
Other note: I need to start to clean up my diet, being injured/holiday season, I have let it lax....5 lbs later, yikes, I need to cease this pattern, and get back into shape! ( except for Christmas day>I'll eat whatever)
Week of 11/28-12/4
Sunday:
AM: REST
PM:
Monday:
AM:Body Pump x1 hr
PM: Spin x1 hour
Abs
Tuesday:
AM: 4 mile run ( started 11 min pace and dropped to 1015 pace)
PM: Hot Yoga
Wednesday:
AM:Rest
PM:pool running x1 hour 15mins (~ 7 miles in pool)
Thursday:
AM:REST
PM: Margaritas :)
Friday:
AM:Body Pump x1 hour
PM: 4 mile run x1 hour total tread mill (ended with a cool down walk) started 1045 pace dropped to a 10 min pace
abs
Saturday:
AM:5 mile run ( again x1 hour treadmill, including cool down walk) started 10:45 pace and dropped to a 930 pace.
3o minutes on eliptical and abs
PM:REST
Total land miles: 13
(total land miles last week: 3)
total pool miles: 7
(total pool miles last week: 15)
total miles together: 20
(total miles last week: 18)
I hope everyone is staying warm! Winter is definitely here!
Luv!
I did less pool time this week, and not on purpose. Tis the season for holiday happy hours and less time to work out. I do want to keep at least 2 days in the pool a week; I'm hoping to add, next week, more pool days back into my routine....but I have a holiday party this Monday and the CAR happy hour on Thursday, so this maybe difficult. :)
Other note: I need to start to clean up my diet, being injured/holiday season, I have let it lax....5 lbs later, yikes, I need to cease this pattern, and get back into shape! ( except for Christmas day>I'll eat whatever)
Week of 11/28-12/4
Sunday:
AM: REST
PM:
Monday:
AM:Body Pump x1 hr
PM: Spin x1 hour
Abs
Tuesday:
AM: 4 mile run ( started 11 min pace and dropped to 1015 pace)
PM: Hot Yoga
Wednesday:
AM:Rest
PM:pool running x1 hour 15mins (~ 7 miles in pool)
Thursday:
AM:REST
PM: Margaritas :)
Friday:
AM:Body Pump x1 hour
PM: 4 mile run x1 hour total tread mill (ended with a cool down walk) started 1045 pace dropped to a 10 min pace
abs
Saturday:
AM:5 mile run ( again x1 hour treadmill, including cool down walk) started 10:45 pace and dropped to a 930 pace.
3o minutes on eliptical and abs
PM:REST
Total land miles: 13
(total land miles last week: 3)
total pool miles: 7
(total pool miles last week: 15)
total miles together: 20
(total miles last week: 18)
I hope everyone is staying warm! Winter is definitely here!
Luv!
Wednesday, December 1, 2010
2010 summed up with music!
Winter:
Then. Brad Paisley
Spring:
Womanizer. Britney Spears
Wrong Baby, Wrong. Martina McBride
Summer:
You Outta Know!! Alanis Morristte
Undo it. Carrie Underwood
Fall:
Ridin' Solo. Jason Derulo
Unwritten. Natasha Bedingfield
2011 is my year to shine! :)
Then. Brad Paisley
Spring:
Womanizer. Britney Spears
Wrong Baby, Wrong. Martina McBride
Summer:
You Outta Know!! Alanis Morristte
Undo it. Carrie Underwood
Fall:
Ridin' Solo. Jason Derulo
Unwritten. Natasha Bedingfield
2011 is my year to shine! :)
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