Bump in the road

Training for week of Dec 26-Jan 1:

Monday- 80 min progression run- I ran 20 mins at 9:15 pace, 20 mins at 8:45 pace, 20 mins at 8:15 pace and 20 mins at 9:15 pace for a total of 9 miles.

Tuesday- rest/core

Wednesday- 5 miles at 8:53 pace + strides

Thursday- Speed day- 10x 400 with 1 min recovery for a total of 7.15 miles This was a horrible workout for me. I got locked out of the good track, had to use a lumpy, frozen cinder track then as it warmed up it was more the texture of packed sand. I felt like I worked for each 400. Then a darn Weiner dog chased me (don't judge, he was super fast!). Leashes, people, leashes. I had to cut the cool down to get to my dentist appt. I haven't had a bad workout in awhile. I assumed it was the track and wind. (and possibly the holidaze).

Friday- 3 miles at 8:23 pace

Saturday- rest day!

Sunday- Long 90 min run. 10.2  miles at 8:58 pace

Week total of : 34 miles and change

Sunday and Monday after my long run. I was starting to feel the effects of running harder than I have in awhile. I just felt stiff. My back was stiff, legs stiff, ankle really stiff, hip sore, then my knee started getting sore (runner's knee) going down stairs, and my foot was starting to get hints of plantar fasciitis. (Not again!)

I went to my chiropractor and he said what need to be said. "You're over training. You need to take a week off." Yep. I guess I need to admit it. I love doing speed workouts but my Master's runner body needs more time to recover. So, this frigid week I got to do some Xtraining (which is the silver lining...no freezing cold runs this week)!

Week of Jan 2- Jan 8

not injured, just taking a break

Monday- Ran easy 5 at 9:10 pace
Tuesday- off- Chiro appt.
Wednesday- Spinning class with my son, Cub, who now is old enough to participate.
Thursday- lap swim for 20 mins, aqua jog for 30 ( 4 x 3 mins hard, 4 x1 mins v. hard, plus easy minutes in between)- I hate having to do this in the lap swim area. As a "swimmer", I hate when I have to go around others who are aquajogging. Alas, they won't let you aqua jog in the other side of the deep end that's cordoned off for the diving board (even when no one is using it or even going to use it.)
Friday- rest (skipped elliptical 30 min workout)- no excuse other than I was tired.
Saturday- swimming and aquajogging on the schedule

So, I'm hoping a week of rest prevents injury in the future. My coach is already adding in more cross training days for me for this marathon training cycle begins.

Monday starts 16 weeks til the Glass City Marathon. BTW they released what the medals will look like this year. 
Join me with the discount code: brpsavings for $5 off.

Harrigan's race recap/PR!

 I was a bit nervous going into this race since I haven't run a race since the Columbus half marathon in October.  I'd run the Harrigan's 5k in Kettering last year and pr'd  running a 21:40.  Ten seconds faster than my old high school pr of 21:50. 

I wasn't expecting anything to great this year.  I figured that my training runs have been about 8:30 pace so I'd probably do better so I was hoping for around 22-23 mins.  I didn't want to set myself up for disappointment.  My training has been much lighter than last year by this time.  In fact, I only ran 2 times this week.  At the same time, I've been surprised how much spinning 3-4 times a week has kept in in shape as I dealt with plantar fasciitis.  I have felt stronger on my runs and consistently run about 8:30 pace for training.  I decided this race, I would not look at my Garmin for my pace, but to just go on how I felt...

 COLD...it was COLD.  Brrrr.  I got to Harrigan's about 40 mins before and stood around with everyone else.  I was totally regretting my fashionable running skirt,  cute purple compression socks, t-shirt, arm warmers (with my hoodie as my only cover up!)  It was cold.  35 degrees.  Everyone else was wearing tights, jackets, earbands, etc.    I knew once I started running I'd be fine, but that was a long 40 minutes!

Start to mile 1-  Forgot to start my Garmin until for about 40  6:seconds after the start (rookie Garmin user) doh.  I passed a bunch of girls I knew (who are much younger than me, and my motivation for the rest of the race- really hoping they wouldn't pass me later in the race).  I couldn't feel my feet yet.  They were frozen blocks of ice.  Reached the first mile in 6:40-  starting to panic a bit, that has to be my "adult" PR for a mile. 

Mile 2-3 Hoping keep it up...I kept waiting to feel "the burning lungs, I'm going to throw up" stage where I slow down and back off.  Nothing. Passed the 2 mile marker 13:something.  Pretty good.  Started to recognize the course from the beginning which meant it was almost done.  I pushed it as much as a I could.  Turned the corner, saw the finish line, saw that timer was still at 20 mins.  What?!  By the time I reached the finish line it was 21:13 (6:51 pace).  I'll take it.  Wow.  How'd that happen? I dropped 27 seconds off my 5k time.  That's huge. 

So, for someone who hates running on the track (umm, Carrie, talking to you), spinning definitely helps with the speed. I'm so happy to see that it does actually help my running.  I've been having a hard time looking at my schedule to try to fit in spinning. It can be such a hassle at our rec since there are only 14 bikes and you have to get there 50 minutes before to line up otherwise you're out.  By the end of the evening it can take almost 2 hrs of your night,  not good when the spring gets going and kids have soccer starting soon. 

So my stats are bit messed up since I started my Garmin late.

Mile 1- 6:40 at mile 1 clock (Garmin time 6:55)
Mile 2- Garmin time 7:12
Mile 3- Garmin time  6:31 (wow, did i really run that fast?! at the end?!)
Overall time for Garmin: 20:38
Overall Official race time 21:13
Place overall: 49/970
Place in sex:  11 overall female- I didn't count the rest, the results didn't sort them by sex
Place in age group 2nd!
Oh, btw- those girls never did pass me.  Looks like I'll get some street cred with them! :-)

Freeze your thorns off virtual 5k race report

Wednesday I had to take a day off of work for my MRI on my miraculously/cortisone fixed foot.  I'd been feeling pretty good for a week so after dropping off the kids I decided to go for a run.  

It was pretty cold, around 23 degrees, gray sky, and windy.  Sounds like a pretty nice day in Ohio in January.  I set out on one of my normal routes through the neighborhood.  I wish I could say it was exciting but it wasn't.  Other than my legs froze even though I had running pants on- definitely need to find another pair of fleece lined tights!  I use the map my run app on my iphone so I knew where my miles were but I had to guesitmate the .1 mile.  I'm going to say it was 25:44.  I'll take it!  I haven't run seriously in 14 weeks now since my heel problems. 

I hoping this means I'm on the comeback trail.   I swear by spinning now as an awesome cross training activity.  I've been doing it 3-4 times a week for about 12 weeks and I feel cardio-wise I'm where I should be plus my legs feel strong.  I powered up hills like nothing!  I will be definitely be keeping spinning in my training!    

Post run pic for ya

Merry Belated Christmas!

I can't believe Christmas is already said and done!  We had a relaxing time around here.  Just finishing up some stuff for work, hanging out with the boys, PT and spinning class oh, and of course, shopping!  We had a great Christmas.  Cub and Buster were up at 6 am and there was lots of happy dances of getting the presents that they had hoped for.  The surprise gift of the year was, ready for it...graph paper.  That's right!  $2.30 pack of graph paper for Cub. He loves designing things and had asked for more paper like "the paper with squares on it".  He actually jumped up and gave us each hugs for it.  Santa was very generous with Lego this year and we added up the pieces (which are listed on the boxes) and we managed to acquire 2142 new pieces of Lego!  The biggest set was around 800 pieces.  It has been very quiet around the house as the boys assemble things. :-) 

I managed to get some awesome running stuff from Santa too!  I got a RoadID so my dh can feel better. :-) I got a running skirt and an awesome Nike running jacket.  I am set to start running again!  Speaking of running...

My favorite trail- pix from June race

I managed to give myself the special present of a run for Christmas. I  went  snuck out on Christmas Eve morning to my favorite trail and went for a short 2 mile run.  It hurt (but not bad enough to stop) and I listened to my favorite music and just ran, jumped over rocks, crossed a creek a few times, and smiled the entire time.  Blissed out would be the best way to describe it!  I haven't felt so happy in such a long time. I didn't realize how much of a runner's high you can get!  I also felt pretty in shape.  I've been spinning but I didn't know how it would translate to running but I definitely felt like I could do more.  I stopped myself before I did too much.  I knew that with Plantar fasciitis the pain comes after the activity....and it did.  I could hardly put weight on my foot the rest of the day-even with 3 Aleve!  But it was totally worth it!  Christmas day wasn't too bad, I felt that I was about 85% better then the day of the run.  KT tape helped too.  Today, I feel back to the "normal pain" so not too much damage done.  On the mend...

Yesterday, I tried a new spinning class.  It's at our rec center but it's not one I usually go to since I have to work in the middle of the day.  While we were waiting, I struck up a convo with a girl who had just gotten cycling shoes and we talked about that for a bit.  After the class, we talked about the shoes again and somehow the topic of orthotics came up for in our shoes.  I mentioned that I have PF pretty bad and I have been doing spinning as cross training.  This girl asked me if I'd tried massage therapy on my foot/calf.  She ended up being a medical massage therapist.  Sweet!  I have  an appt. on Thursday to have her work over my calf and foot.  I mentioned this to my PT and he was pretty cool with it and we'll see if it helps!   My pt gave me a new tape job, since I'd brought up my calf massage, and he put KT tape on my calf to lessen the tension on my heel.   We'll see if it works. 

Expanding my horizons and new attitude

Plantar fasciitis is really annoying.  It's been nearly 4 weeks since my half and I still can't walk without pain.  I've had some better days and started thinking I was on the mend, then the next day would be awful.  Seriously?  So annoying.

I decided to try a spinning class at my rec center last Saturday.  I was hooked after the first class.  I got a great workout and it didn't bother my foot and I wasn't sore the next day-except for noting that I sat on a bike for an hour.  Anyways, it was good.  It helped having some of my zumba/rec center peeps there so it wasn't all strangers.

So of course, I decided that this will be my cross training...went to another 2 classes this week (Tues and Weds) and Thursday I had so much pain in my heel, I seriously felt like I'd taken a few steps back in my recovery.  Probably didn't help, that I decided to wear a different pair of athletic shoes and I didn't put my orthotics in.  I regretted that decision as I walked in to work from my car.  I'm so sick of wearing running shoes to work- it's putting a serious damper on the work wardrobe. My pain was in a different spot, not directly under the heel but on the side under the ankle.  My PT told me it was the posterior tibialis tendon and he massaged it along with my plantar fascia on Friday.  We also talked that it might be the toe straps on the spinning bike that might be bugging it.  I was to test this theory today and see how tomorrow is.  Of course, today, my heel was bugging me when ever I stood up on the bike.  Grumble.  

Before spinning, I took a TRX class.  I know I need to add more strength training to my routine.  I just did weights with my legs and my arms and core seriously need help.    Wow.  My body feels like jello this afternoon.  I know that both the spinning and TRX are going to help my running in the spring. 

Looking at the positives:  PF is making me have to cross train.  WHICH. IS. GOOD.  I need it- I will come back a stronger runner.
Negatives:  I can't run and it's been 34 days since this whole thing has started. I am not a very patient person...can we be done with this?