Monday, January 01, 2018

1-7 Jan

1 Jan:  jogged/walked 3 miles
2 Jan:  walked 8 miles (thru DC)
3-7 Jan:  none
--------------------------------------
Wuss Time - I was still hurting from falling down the stairs, and then I caught a bug which knocked me out. Took some days off. Really growing frustrated of being and/or broken.

Sunday, December 31, 2017

25-31 Dec

25 Dec:  none
26 Dec:  Insanity Fit Test
27 Dec:  Insanity Plyometric Cardio
28 Dec:  Insanity Cardio Power and Resistance
29-31 Dec:  none
------------------------------------
Ouch - I fell down the stairs on the 28th,and my left back and hand took the brunt. Ugh! I think I have to start the Insanity Challenge all over again!  I've been trying to foam roll, do cat/cow exercises, and stretching.  It hurts to even walk, esp up the stairs.  Let's hope this subsides soon.
 
2018 Family Fitness - My mom, sister, and I are going to walk/run/elliptical 2018 miles as a team next year. We are very excited. (I just hope I'm healed from my aforementioned accident!)
 
Foot - My left foot (big toe joint) is feeling better after wearing comfortable shoes. 

It's FREEZING here in the DC area.  I am really missing Arizona right about now.





 

Tuesday, December 19, 2017

18-24 Dec

18 Dec:  rest
19 Dec:  jog 27 min with Mom; 5 rounds of 15x jumping squats, pushups, 15# bridges, obliques, lunges
20 Dec:  jog 2.3 MI with mom, then run 24 min (15 min of 1 min fast/1 min moderate) 
21 Dec:  rest
22 Dec:  jog 40 min, stretching
23 Dec:  rest
24 Dec:  run 45 min, HASFit 10 min legs
------------------------------------------------------
Foot - I do think my left foot is getting a bunion.  I have all the signs.  A bunion??  Really??  I'm using a toe spacer, reducing walking around, and trying to stretch out my foot throughout the day.  It hurts like hell though.  Stupid dress shoes!

Friday, December 15, 2017

11-17 Dec

11 Dec:  back squat 6x6 at 105#, ring pull up negatives, obliques, push ups, hollow rocks
12 Dec:  15 min jog on treadmill
13 Dec:  30 min jog on treadmill
14 Dec:  3x6 deadlift to 115#, then 3x max at 95#, neck stretches, bridges. Shoulder/neck soreness.
15 Dec:  rest my foot and neck/shoulder
16 Dec:  jog 40 min for fun!
17 Dec:  half/full squats to 85#, obliques, bridges, flew to Phoenix
--------------------
Foot - Am I getting a bunion??? My left foot has been killing me. I have been wearing flats, wedges, and service dress shoes, and the joint below my big toe hurts like crazy. It's not so bad when running, but walking or jumping are painful. Going to take it easy and ensure I have good arch support. 

Shoulder/Neck - I tweaked my neck muscle back in May, and it never quite healed right. I saw the doc, and it got better with two professional massages, ditching a purse for a backpack, and ensuring my core is tight. But it's been flaring up the past couple of weeks. It takes a lot more active stretching and work to keep the tightness and pain at bay. 

Sunday, December 11, 2016

Race Week

5-9 Dec:  None!  Oh so ill...
10 Dec:  Tucson Half Marathon

I took Monday off of work because I was too sick to go to work, and on Tuesday I was still feeling like garbage, so I schedule an appt with a provider.  I couldn't clear or hear anything out of my right ear, and it hurt pretty badly.  I was diagnosed with a bacterial ear and throat infection.  The provider prescribed antibiotics and prednisone to me, and after two days of taking the meds, I felt a lot better.  I'm so thankful that she diagnosed me.  I could have been miserable for a long time.

I debated whether or not I should still take 9 Dec off work to pick up my race packet and chill out since I was sure I wouldn't be running the race.  Colin thought it would be nice to have a day off together, so we both took the day off.  We went to the expo and had a good time hanging out.  I was feeling a lot better, so we debated the pros and cons of actually running the race...  I knew the race was well supported, and I felt like I could at least walk back to the finish line under the time limit.  And since I had run the 10 miler pretty easily the other weekend, I decided to go ahead and run it.  Plus the prednisone had been keeping me awake and only allowing me to have 4-5 hours a sleep a night anyway, so chances are I would already be up.

So I got everything ready and went to the race.  It went pretty smoothly, and although I felt a bit sick, I really felt like I could run for two hours and be ok.  So I lined up in the very back of the pack without 30 other people.  The gun went off, and two minutes later, we started the race.  My plan was to run the first 10 miles incredibly easy and then see what happens from there.  I also kind of wanted to see what type of huge negative split I could rack up.  I just didn't want to get hurt or become even more ill.

I took two potty breaks during the race (which helped my negative split cause!).  I think I ran too slowly because my legs hurt like hell.  I think if I had opened up my stride, I would have had a lot less knee and hip pain.  It's hard to figure out what the cardiovascular price would have been, given the fact I was still getting over my infections.  I finished the race at an accelerated pace, but definitely not all out.  I feel like I could have run another mile or two at that pace.

Splits:
10:43
11:50 (potty break!)
9:48
9:52
9:40
11:52 (potty break!)
9:34
9:39
8:58
9:16 (not sure what happened here)
8:55
8:38
7:59
:58
TOTAL:  2:07 and change

Week 1

28 Nov:  None
29 Nov:  Run 20 min with pick-ups
30 Nov:  Run 10 min with pick-ups
1 Dec:  PT test + 10 min jog + 1.5 mi extra warm-up/recovery
2 Dec:  Front squats and shoulder presses
3 Dec:  None
4 Dec:  None, and I fell really ill

My PT test was pathetic.  I got a 100%, but I suffered way too much for a PT test.  I should be in better shape I shouldn't be squeaking by with 100%.  I should be crushing it!  Motivation for next time.  I need to work on:  running faster, keeping my core tight when doing push-ups, push-ups in general.

Week 2

21 Nov:  Lots of power cleans in the garage :-D
22 Nov:  None
23 Nov:  Mock PT test (46 push-ups and a 10:54 run)
24 Nov:  Run 26 min
25 Nov:  Run 10 miles (to Sabino Canyon and back)
26 Nov:  None
27 Nov:  None (fell ill)

The really only true long run I did to prepare for the half marathon was a fun and slow 10 miler the day after Thanksgiving.  It went really well, I felt great, and it gave me confidence that I could at least finish the half marathon.  Any goals I had went out the window, but that's ok.  Between the dog's cancer, spending time with Nolan, supporting Colin in his ACSC class, and taking care of the house (to help Colin out more), something had to go.  It's all good.

Week 3

14-16 Nov:  None
17 Nov:  Track workout:  3x400, 1x1600
18 Nov:  Frisbee with the flight
19 Nov:  Rode bikes to Brewd
20 Nov:  Rode bikes to Brewd

As you can see, long runs weren't really my focus.  I seemed to have been a little more consistent with track workouts though, which is a plus.  I'm trying to take a win anywhere I can get one!  :-)

I purchased a custom Seven bike, and it's AMAZING!  Now everyone in the house has a fully functional "fun" bike:  I have my Seven (AKA Condition Bone), Nolan has his little red bike, and Colin has his Turner "Gojira" green mountain bike.  I'm so thankful the weather has been nice for us to go on family rides throughout the neighborhood during the week and to Brewd on the weekends.  This is what life is supposed to be!  I'm ok with running taking a back seat to true family-centered fun.

Week 4

7 Nov:  Flight PT and 4x800
8-11 Nov:  None
12 Nov:  Run 45 min including 2x10 min tempo
13 Nov:  Run 60 min easy

I've had some long streaks of no running, but I forgot to write down why in my planner...

Week 5

31 Oct:  Flight PT
1 Nov:  Jog 15 min
2 Nov:  Track workout:  2x400, 6x200
3 Nov:  None
4 Nov:  Frisbee with the flight
5-6 Nov:  None

Week 6

24 Oct:  None (recovering from huge bike crash)
25 Oct:  Jog 15 min (just to see if things were in working order, post-crash!)
26 Oct:  Track workout:  2x400, 1x800, 2x400
27 Oct:  Jog 10 min
28 Oct:  None (?)
29 Oct:  Boneyard Run 10K
30 Oct:  None

I signed up run the Boneyard Run 10K for the second year in a row, and I really wanted to beat my time, but it wasn't in the cards this year.  Last year it had just rained, so everything was muddy, and I got the shin workout of my life with all the mud on my shoes.  I'm not sure what happened this year.  I guess I didn't run as much or as seriously, and I just ran out of gas during the race.  The last two miles were really hot.  I ran a 50:37, which is a sharp departure from my best time, but oh well.  Something to strive for next time.

Week 7

17 Oct:  Run 2.4 mi + flight PT
18 Oct:  Run 15 min
19-21 Oct:  None
22 Oct:  TORCA Pachanga, mountain bike ~12 mi
23 Oct:  Pachanga, mountain bike ~3 mi

I crashed HARD on 22 Oct during a mountain bike demo day.  I rode two really fun bikes, then I tried a Trek Fuel 9.8 and yikes!  I went off a little jump, landed weirdly, and went right over the handlebars.  I bruised my intercostal muscles, and I thought I broke my elbow.  So much blood!  But it was fun (in spite of my huge wipeout and subsequent recovery). 

Week 8

10-15 Oct:  None
16 Oct:  Run 77 min

Week 9

3 Oct:  None
4 Oct:  Run 17 min (10 min tempo)
5 Oct:  Run 8 min (?), cleans, push-ups, core
6 Oct:  Run 40 min
7 Oct:  Zombie 5K
8 Oct:  Crossfit garage workout
9 Oct:  Run Sabino Canyon (~7.4 mi)
 

Week 10

26 Sept:  Run 33 min of hills, strides + core + lunges
27 Sept:  Run 30 min easy
28 Sept:  Run 35 min
29-30 Sept:  (forgot to write it down)
1 Oct:  None (drove to Phoenix to visit Becca)
2 Oct:  Run 30 min

Sunday, September 25, 2016

Week 11

19-21 Sept:  None (still recovering)
22 Sept:  6 mi/60 min mountain biking, 1000 ft of climbing
23 Sept:  Basketball with the Flight (serious hip pain)
24 Sept:  None (hip pain)
25 Sept:  Run 30 min with baby stroller

It's clear that life is going to compete with my half marathon training.  I gotta figure out how to balance everything.  Lately I have been prone to sidelining right hip pain.  I need to be a lot more diligent in my hip strength/flexibility/rehab regimen.  This includes:
-- Glute strengthening
-- Stretching of hip flexors, IT band, piriformis, adductors, and all things hips
-- Core strengthening and planks
-- Foam rolling. 

Stretching needs to happen every day, and I really need to make a concerted effort to work on strengthening every other day.  Just a few minutes of time can really add up to huge gains.

Links for reference:
Hip Pain Info
"IT Band Hell"
Thorasic Stretch
Modified Couch Pigeon Pose





 

Week 12

12 Sept:  Walked around Blue Lake Ranch
13 Sept:  Run 62 min, walked around Durango (24K steps)
14-18 Sept:  None (sick)

Man, things haven't been going well.  I got super sick (again) the day we drove home from Durango:  fierce body ache, headache, even wearing a hat hurt.  I ended up having to take some days off work and go to the clinic.  Gotta figure out how to stay healthy!

Thursday, September 15, 2016

Week 13

5 Sept:  6 mi bike ride to Brewd
6 Sept:  1.5 mi run in the evening
7 Sept:  Run 60 min before driving to Albuquerque
8 Sept:  Run 2.2 mi in the am, run 4.6 mi in the pm (got lost going to the park)
9 Sept:  Run 41 min
10 Sept:  Run 40 min
11 Sept:  Run 45 min

Family vacation to CO Springs for Colin's 10-year USAFA reunion (flashbacks!!!).  It was great to run on the same trails I frequented as a cadet back in the day... this time with a special running buddy.  We then continued on to Durango, heaven on earth!

Week 14

29 Aug-1 Sept:  None (sick, traveled to Phoenix)
2 Sept:  Short hike on Mt Lemmon
3 Sept:  Run 30 min
4 Sept:  12 mi bike ride on SPOOKY to Farmers Market

I left at 5:45am and returned at about 7pm while in Phoenix and then take care of my kiddo and catch up on office work after being gone all day.  Running wasn't a priority for me, but that's ok.  Back on the horse!

Week 15

22 Aug:  Run 5 mi
23 Aug:  Run 1 mi, push-ups, shoulders, pull-ups
24 Aug:  Run 60 min
25-28 Aug:  None (sick, traveled to Phoenix)

Week 16

15 Aug:  30 min Crossfit workout for Flight PT
16 Aug:  Rest
17 Aug:  Rest - hip pain
18 Aug:  Run 2 mi
19 Aug:  Run 4 mi
20 Aug:  Run 90 min
21 Aug:  Run 6.5 mi

Hip pain seems to be mitigated by lots of stretching:  IT band, hip flexors, (modified) pigeon stretch.  Put the treadmill in the garage instead of the house, which is awesome.  The noise won't bother anyone anymore.  Hurray!!!  Plus I feel bad ass when I run in the heat.  :-)