5-11 Feb

5 Feb:  jog 0.5 mi, 6x6 squat up to 95#, push ups, bridges, leg raises

6 Feb:  worked on Bear, Frogger, Monkey; played with GMB fitness
7-9 Feb:  nothing :-(
10 Feb:  cleans up to 85#, double under practice, GMB fitness videos
11 Feb:  ran 3.8 miles/40 min.  15 min warm-up then hills - 2 min at 8%, 2 min at 5%, 1 min at 3% without changing pace
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Exhaustion - I have been utterly exhausted for no reason.  Just zapped of energy.  I think it's the cold weather, lack of sunlight, and cloudy days.  I have been drinking lots of water, eating fairly well, not gaining any weight (whew!), but none of it seems to boost my energy levels.  I love coffee, but it really disrupts my sleep, so I'm going to lay off until I start feeling normal again.

Having fun with GMB fitness - I've been experimenting with the free GMB fitness videos, and they're a lot of fun.  Right now I want to focus on crushing my PT test over the next few months, then I really want to finish the Insanity challenge (derailed after I fell down the stairs).  If I finish the Insanity challenge I might try the GMB Elements program.  I am really drawn to the increased flexibility and strength through movement and having fun. 

Foot - I really need to schedule an appt for my poor foot.  Dress shoes are killing me my bones.  I can't even step forward into a lunge with my left foot.

29 Jan-4 Feb

29 Jan:  jog 1 mile
30 Jan:  run 2 miles, hand grip hang

31 Jan-3 Feb:  none :-(

4 Feb:  ran 4.3 miles as 5 min WU then 2x(3 min at 8%/2 min at 3%), then 2x(3 min at 6%/3%), then 5%, then 3% at 7:00 pace equiv for hill intervals; pull ups, stretching

22-28 Jan

22 Jan:  jogged 4 MI on treadmill, lunges, pushups to fatigue 3x, bridges, planks
23 Jan: ??
24-27 Jan:  none, but lots of walking
28 Jan:  double squats, pull ups, pushups, bridges, planks

15-21 Jan

15-20 Jan:  rest
21 Jan:  run 4.8 mi
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Rest - Felt ill all week. No energy and cement in my nose. Tried to focus on rest to regain energy. Weather was super nice on Sunday I so went for a run outside. It felt good, but I was very tired afterward.

8-14 Jan

8 Jan:  3 mile jog, planks/bridges, chest stretches
9 Jan:  3 mile jog, up to 7.2 mph
10 Jan:  jog 2 miles, squats 75#, planks/bridges
11 Jan:  jog 2 miles, planks/bridges
12 Jan:  none
13 Jan:  run 4.2 miles, planks
14 Jan:  run 5.5 miles, pull ups

1-7 Jan

1 Jan:  jogged/walked 3 miles
2 Jan:  walked 8 miles (thru DC)
3-7 Jan:  none
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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.

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

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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.

 

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
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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!

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

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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. 

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