I Can Do Hard Things

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01/23/12--07:00: Mon, Jan 23, 2012 (chan 1598373)

Today was all about recovery


SLOW 1.5 miles on the TM (I walked the first and last quarter mile)

3x

10xadductor on the pulley machine

10xabductor on the pulley machine

foam rolling


60/60/60 planks

20 clams

firehydrants

SLOW 1.5 miles on the TM (walked the first and last quarter mile)

more foam rolling and stretching

I feel really great after Saturday's race.  My hip was very achy on Saturday and has progressively gotten better (lots of icing and stretching).  I could feel it while I was running this morning, but it was definitely better.  Massage today :)





01/24/12--07:00: Tue, Jan 24, 2012 (chan 1598373)

TM Miles 41:25

We are taking the kids skiing on Saturday and I was trying to figure HOW I was going to fit in 14 miles before 8:00am (considering the gym opens at 6:00am).    It kept me up all night.  Dumb.  I know!

I felt really super on my run today.  No leg stiffness (only hip aches and pains).  The miles flew by. 

Stretching and rolling





01/25/12--07:00: Wed, Jan 25, 2012 (chan 1598373)

TM Miles - 5

40:22

10 minutes warm up

12 sets of 1min/hard (started at 9.3mph, then 9.4mph - my last was at 9.5mph and it felt awesome) and 1min/hard (6.1 mph)

5 minutes cool down (I wanted to stay within my 5 mile range today)

Foam roll and stretch x2

1 hour nap (preschooler was home sick and I totally took advantage of the cuddle situation).


I was really surprised at how good these felt.  As I was telling my hubby this morning when I got back from the gym, it is so nice to see hard work paying off.  Speed work has always made me "freak out" alittle.  But I am SO seeing the benefits of it.  NICE!

So I am running Ogden Marathon in May.  My 18-week "training plan" started 2 Sundays ago.  But I have NO idea what kind of training plan I should use.  For my first marathon, my highest weekly mileage was 40 mpw and no speed.  I want to do more speed and a few more miles, but I really don't know where to begin.  Decisions.







01/27/12--07:00: Fri, Jan 27, 2012 (chan 1598373)

3x

10 adductors on pulley machine

10 abductors on pulley machine

60/60/60 planks

fire hydrants

3.5 mile run on TM 31:40 

I felt good, but piraformis was a bit tight today. 

I went to PT this morning too.  I was feeling a bit frustrated.  I keep getting the "aides" to show me exercises.  The majority of the exercises have been too easy.  I keep telling them, this is what I have been doing...I need something more advanced.

So finally I met with the head PT and I was sweating within minutes of him working with me.  I feel bad for continually saying "these are too easy", but I'm not going to pay money for easy stuff. 

Big run tomorrow....hooray!!!





01/28/12--07:00: Sat, Jan 28, 2012 (chan 1598373)

TM Miles - 14

2:10:40

9:27, 9:22, 9:39, 9:07, 9:24, 9:17, 9:44, 9:14, 9:22, 9:21, 9:22, 9:12, 9:19, 8:25

We were taking the kids skiing today, so I had to get my run done early.  I didn't want to go outside in the dark (and cold), so opted for the TM.  This is the farthest I've ever gone on the TM.

I did a 6 mile run first.  This seemed to take forever.  My legs took a long time to warm and I knew I still had a long time to go.  After the first "leg", I reset the TM, took a gu and water and stretched for a minute. 

Then I started my second 6 mile run.  I watched another "Law and Order".  It was sad when I would see people come in, run 6-7 miles and do weights, then leave and I still had several miles to go.

After my second "leg", I reset the TM again, took a gu and water and then started my last 2 miles.

My body felt good.  I could definitely feel my hip/piraformis, but it didn't prevent me from running.  I did a lot of visualizing from last week's race to help pass the time.

Stretching, foam rolling and a LONG ice bath.  Foam rolled again when I got home.  Showered and headed up to Park City to watch all my ski bunnies!

My shins are definitely bugging this evening.  More icing.





01/30/12--07:00: Mon, Jan 30, 2012 (chan 1598373)

No run today.  Sinus infection is underway.  Head pressure, body aches, sore throat, fever.

Shins are totally on fire.  Hip feels good though.

Unplanned rest day :(





01/31/12--07:00: Tue, Jan 31, 2012 (chan 1598373)

4.5 TM Miles

41:12

I am really SICK of running injuries.  I feel like every day something else is starting to hurt. What in the HECK am I doing wrong!!!!


Started slow to see how shin would feel.  Right shin (right smack dab in the middle of the shin) has been really aching the past week or so (probably longer than that...but I just passed it off as shin splints).  My hip has felt really great after Saturday's run. 

Shin felt fine during the run, but have been aching all day even with ice.  Just the thought of a "wipe out" injury makes me go into a deep dark depression.

At the risk of being a hypocrondiac, I made an appointment for Thursday to see my sports medicine doctor.  I'm sure they laugh at how crazy I am once I leave. 

3x

10xsquats

60 front planks

10 adductor

10 abductor

stretching and foam rolling





02/01/12--07:00: Wed, Feb 01, 2012 (chan 1598373)

3 miles on the stair climber

2.5 miles on TM

Shin was bugging all last night.  Felt ok on the run/stairs.

I went  to PT this morning and he made an interesting observation.  I am a suppunator - most of my weight, I carry on the outside of my foot.  Even when I am just walking or standing (when I balance on 1 foot, I immediately move to the outside of my foot to find my balance).

He made the comment that I need to use more of the inside of my foot.  "That is why God my the first metatarsal the biggest and you are using the smallest metatarsal".  When he had me do some hip exercises, I started sweating immediately and got fatigued fast.  Hence, they are very weak.  Duh.....

But I was pleased that I worked with him and not an aide.  They kept saying how flexible I am which is weird - I keep thinking I need to do more yoga.

I just hope to keep taking steps forward....not backwards.

Stretch and foam roll





02/02/12--07:00: Thu, Feb 02, 2012 (chan 1598373)

Designated rest day.  I wore my PT tap on the shins all night and wore compression socks all day.  Is it normal to have one spot on the shin that hurts more?

I get so frustrated when I take 3 steps forward and end of taking 2 steps back.  I have such a LOVE/HATE relationship with this sport.





02/03/12--07:00: Fri, Feb 03, 2012 (chan 1598373)

So I watched some awesome Coach Jay Johnson videos last night on general strength training for runners.  GREAT STUFF!!!!!  So I got a few minutes early, so I would have enough time to get them done today.

3x


10 on each leg x Lunge matrix

10 lateral leg raises (straight foot, pointed foot in, pointed foot up)

balancing stuff from PT

I only got one set of planks in before I ran out of time.  The stuff above took me 30 minutes.

4 mile run on TM.  34:27

I did my up 12 mph, down 10 mph.  I started at 6.4 mph for the first .75 miles, then up to 7.6 for the last .25 mile.  Then down to 6.6 mph for .75 miles, then up to 7.8, etc, etc

I felt super good.  Controlled breathing.  I could feel my shins, but they were better than they have been (I wore my compression socks). I still trying to figure out how to run on more on the inner part of my foot rather than the outer part. 

I went to PT and had another sweat fest.  1 hour of various hip exercises. 

Looking for new couches today.  Home decorating totally stresses me out - it is NOT one of my strengths :)





02/04/12--07:00: Sat, Feb 04, 2012 (chan 1598373)

1:51

AP:9:07

9:13, 9:46 (BIG HILL), 9:34 (BIG HILL), 9:04, 9:18, 9:20, 8:31, 9:00, 9:24 (BIG HILL), 8:37, 8:36, 8:02, 9:13

Pioneer house to Farmhill Road to Mcdonalds up to Highland

This was my first run outside (other than my SG Half) since Oct/Nov.  Ughhhh....  Too long to do alone!

I dressed just right today and it was perfect weather.  I really struggled the first 6 miles.  Lots of 1-mile hills to climb.  I always struggle mentally the first half! 

FINALLY got to my turn around point, took a gu and water and saw a group of runners coming out of a side street.  I tried to catch them - just about did (hence the 8:31 split), but then they turned and I had to go straight.  Ughhhhh...

The way back wasn't as hilly, but I was getting tired of running and wanted to get home.  I put these inserts in my shoes that the PT gave me and they made my knees and ankle tendons bug.  I did 2 sets of Glute exercises yesterday and my buns were on fire.

Got home and my hiney was so tight that I decided to take a warm shower, eat something - then stretch.  The inside of my knees are still achy.  My shins are just a tiny bit creaky - so I'm feeling good about that.  Hip feels great.

SO tired...hope to go to bed EARLY!  I need a buddy for next week :)





02/06/12--07:00: Mon, Feb 06, 2012 (chan 1598373)

1.5 miles easy recovery run

15 minutes on the bike

Legs felt really great on the run.

3x

lunge matrix

PT balance exercises

lateral leg raises/pointed toes/straight up (I think these are what made my hiney so sore on Friday)

Stretch and foam roll





02/07/12--07:00: Tue, Feb 07, 2012 (chan 1598373)

TM Miles:  44:27


10 minutes warm up

13 sets of 1 min hard/1 min easy (hards were 9.3 for the first eight, then 9.4 for the next 4, then 9.5 for the last one....6.1 for the easy)

.75 mile cool down

I felt good on these sets....not SUPER, but good.  I missed last weeks speed workout, maybe that is it or they were just harder today.

1 set of side to side/diagonal lunges

1 set of lateral leg lifts with pointed toes down and up

Foam rolling and stretching





02/08/12--07:00: Wed, Feb 08, 2012 (chan 1598373)

TM Miles:  50:14

Nice easy recovery run.  Everything felt good...hip just a tiny big achy, but very minimal.  I was just bored.  I'm tired of watching all the junk on the news.

1 set of lateral leg lifts/toes pointed down/up/regular

side to side and side to back lunges

stretch and foam roll

PT appointment this morning.

B6 - that always makes me break into a good sweat!  Lunge matrix.  I asked them for a "cue" to help me run more on the inside of my toes (instead of the outside) and Buck told me to think of my feet running on the 11 and 1 o'clock.  They gave me some good ideas about using my core versus using my arms. 

I know this is a muscle memory game to help get my form to where it should be, but I'm ready for it to be correct now :)  I guess I'm not very patient!  There is a reason why Heavenly Father sent me 3 kids at once!







02/10/12--07:00: Fri, Feb 10, 2012 (chan 1598373)

TM run:  26:15

1 mile warm up at 6.5mph

1.5 mile tempo run (started at 7.0 and ended at 8.0)

.5 mile cool down at 6.7mph

I should have run this harder.  It felt way too easy.  My breathing was completely controlled and my legs felt great (they were a bit creaky at the start, but after the warm up they felt fine).  I guess I needed to leave something left in the tank for tomorrow's 14 mile long run.

3x

lunge matrix

B6 balance

lateral leg lift (toes regular/pointed in/pointed up)

firehydrant holds (bent leg/extended leg)

one-legged bridge (ouch!!!!)

side shuffles the length of the short side of the basketball court 

I need to be doing this stuff everyday, but I just run out of time!

Off to paint my entire upstairs... BLECH....





02/11/12--07:00: Sat, Feb 11, 2012 (chan 1598373)

 

2:07:00 

14.0 miles

AP:  9:05

9:09, 9:24 (climb into alpine), 9:34 (climb into alpine), 9:24 (climb into alpine), 9:02, 8:53, 9:26(climb in highland), 8:56, 9:00, 8:59, 8:47, 8:48, 8:50, 8:04


I got up at 7:00 and ate.  The sun was just about up, so I got dressed and out the door.  It was beautiful outside....I LOVE this cooler (not cold) weather.  PERFECT running weather!

I headed UP to Alpine Hwy.  I hope that living by the mountains and running all these stinkin' hills pays off some day!  Once I hit Heritage Park, I headed West.  I crossed Timp Hwy and meandered UP through some neighborhoods till I hit my turnaround point.  So I ran through American Fork, Alpine, Highland and Lehi.

I was very surprised at how good I felt during this run - mentally and physically.  Miles 7-10 I became very bored...still far away from home.  Once I took my 2nd GU and water at mile 10, I felt much better. (First GU was at mile 5).

My hip and shins felt a bit creaky near the end, but that is normal.  Such a different run than last week.  HOORAY!

A little stretching, a lot of foam rolling and an ice bath.  I painted all the Blue and Gold cub scout banquet banners today. 





02/13/12--07:00: Mon, Feb 13, 2012 (chan 1598373)

Recovery workout.  3 easy peasy miles on the stair mill.  Sweat fest 5,000.  Honestly, WHY does that darn machine open every pore and shoot out gysers?

I was a bit sore after my long run on Saturday.  Mostly my hips.  Nothing major and I felt great today.

3x

60/60/60 planks

12 lateral leg lifts (regular toe, pointed in toe, pointed up toe)

12 side to side lunges

12 cross over lunges

shuffles

Foam roll and stretch


I've lost my voice again.  I started to get a sore throat Friday night.  I laid-low on Saturday and took 2 naps.  But last night, my voice was going.  It always freaks my kids out when I talk funny.  It is like they are afraid I won't be able to take care of them if I can't talk. 





02/14/12--07:00: Tue, Feb 14, 2012 (chan 1598373)

I turned my light off last night to go to bed at 9:20pn.  AWESOME!  I slept so good and felt refreshed when my alarm went off at 4:45am.  I still don't have a voice, but am feeling a lot better.

6 TM Miles 55:05

Just a normal base building run.  My legs felt good, though my hip was tight. 

I only had time for 1 set of the following:

60/60/60 planks

side to side lunges

cross over lunges

lateral leg lifts(toe pointed regular/pointed to the side/pointed up)

stretch and foam roll

Now that it is mid morning - my right shin is bugging.  I have been wearing my compression socks today.  Something to keep an eye on.





02/15/12--07:00: Wed, Feb 15, 2012 (chan 1598373)

I went to bed again last night at 9:20pm...I think this will become a habit!  Again, I felt wonderful when I woke up.  My voice is back, a bit scratchy, but at least I can talk.  I was a bit more coughy this morning on the run.  Everything needs to come out.

10 minute warm up

14 sets of 1min/hard and 1min/easy.  "Hards" were at 9.3mph for the first 6, 9.4mph for sets 7-13 and 9.5mph for set 14.  "Easys" were at 6.1mph.  My last 5 sets were hard.  My legs were getting tired and I was coughing a lot (hence the lungs hurt some).  It was good, but not super. Is speed work ever "SUPER"?


1 mile cool down

Total time - 44:27

3x

linebackers

fire hydrants holds (leg bent and extended)

stretch and foam roll.  Chocolate milk, shower, 45 minute power nap.  Paint upstairs!





02/17/12--07:00: Fri, Feb 17, 2012 (chan 1598373)

3x

60/60/60 planks

10xhip flexor lifts on the pulley machine

10xglute lifts on the pulley machine

side to side shuffles across the short end of the basketball court

10x side to side lunges

10xcross back lunges

1 mile warm up

1.5 mile temp run (started at 7.0mph and ended at 8.0 mph)

.5 mile cool down - hips felt very tired after


stretching

I spent 5 minutes combing the gym for a foam roller and couldn't find one.  PUT THEM BACK ON THE RIGHT PLACE PEOPLE!





02/18/12--07:00: Sat, Feb 18, 2012 (chan 1598373)

2:17:33

AP: 9:11

9:47, 9:06, 9:04, 9:43, 9:52, 8:56(turn around point...going down hill), 9:08, 9:02, 9:01, 9:28, 9:06 (starting on my own), 9:07, 8:59, 8:57, 8:12


I met Rachel at the JRP this morning and was excited to meet another blogger, Chad, and his neighbor, Richard.  I HAD THE BRIGHT IDEA to run north on the JRP since I have never been that way.  Sorry group, had I know just how hilly and windy it would have been.....

We ran 5 miles UP past the Thanksgiving Point golf course.  Saw an eagle.  Holy heck, those were some big climbs.  Stopped at the top of a mountain at mile 5, took a GU and some water and started back. 

The group was a bit faster than I was, but I was so grateful for the company.  I kept thinking about last summer when I ran my first 15 miler and how horrible I felt.  I feel like my fitness has definitely improved from 1 year ago.  I'm still very slow, but feel like I am moving in the right direction and at the pace my body can handle. 

One of the things I've really been thinking about is being a humble runner.  Sometimes after a good, strong workout, I get a bit excited/prideful/cocky about running.  Soon enough, something starts hurting and aching and I feel like I am going to fall apart. In Ryan Hall's book, he is constantly talking about being humble and letting the Lord guide you.  I agree Ryan, I agree.  I've still got a lot to learn.

We finished the 10 miles and I bid farewell to everyone (so sad to see them all go - thanks RAD for coming!!!!).  I refilled two of my water bottles, took a GU and some Gatoraide, blew my nose and started back out for 5 more miles.  I was very nervous to go on the trail alone after all the Provo River Trail attacks.  But I said a silent prayer, turned my headphones on softly and kept my eyes open. 

I turned around at 2.5 miles.  My hips really started to ache the last 2 miles.  Ughhhh....  I felt like I finished strong and was grateful to be done.  Such an amazing feeling. 

I stopped at the gas station to buy a bag of ice on the way home.  I was so starving that I grabbed a pack of chocolate mini donuts.  It totally defeated my running efforts, but they sure did taste good!

I stretched a lot and foamed rolled.  I had to talked with a construction guy about possibly finishing our basement, ate a peanut butter sandwich and finally took my ice bath.  A few hours later, the wall hit and I had to take a 45 minute nap.  Heavenly!





02/20/12--07:00: Mon, Feb 20, 2012 (chan 1598373)

Recovery Monday!

Last night as I was setting my alarm, I realized that the kids don't have any after school activities due to the holiday.  AND no homework.  Meaning, I could workout when hubby gets home.  I'm SO glad I chose to sleep in and workout later.  I didn't feel like zombie today


2x B6

3x

10xhip flexor on pulley machine

10x glute on pulley machine

10xlateral leg lift with kick in

20xLLL with toe pointed in

20xLLL with toe pointed up

60/60/60 planks

10xside to side lunges (I was in the spin room and put one leg up on a big block...made it way harder)

10x crossover lunges

a few fire hydrants

3 miles on the stair mill.

LONG stretching session and foam rolling

One final Valentines sugar cookie...should I eat it or give it to hubby? 





02/21/12--07:00: Tue, Feb 21, 2012 (chan 1598373)

10 minute warm up

15 set of 1 min hard/1 min easy.  

Hards=9.3mph

Easy=6.1mph

1 mile cool down

Today's workout went VERY fast.  I must have gotten caught up in the news because when I was figuring out how many sets I had left, I only had 4.  Usually, I still have a ton.  I felt good today.  Breathing was controlled and I felt in control.  My hips are super super super SORE today.  Both of them (usually it is just the right).  I hope this whole "changing form" this is just working muscles that haven't been used. 

I did one B6 at the end and was dripping sweat all over the floor.  NICE!

Stretch and foam roll





02/22/12--07:00: Wed, Feb 22, 2012 (chan 1598373)

6 easy recovery miles.  Unfortunately, these miles didn't fly by today as they did yesterday (granted, I ran them MUCH faster yesterday).  But they are done.  Shins are feeling good and I've been wearing my compression socks daily.  

I went to the chiropractor yesterday to have him adjust my hips.  They felt better yesterday afternoon, but were very achy during the run.  I'm taking off Thursday and Friday in preparation for the Dogtown Half Marathon on Saturday.  Hopefully that will give them some time to mellow out.  I've heard this is a hilly course...great!

TM Miles - 55:00