Week in review: aka What I did when I couldn’t run.


yah buddy! My ChaseFordEndurance shirt arrived!

Last week was crap on the running front. I’m not really sure what I should do about my left foot. Sunday it felt okay, no soreness. I wore old adrenalines all day. I rarely walk around barefoot, but I do wear crocs which provide no support.

On Saturday I wore my Brooks pure cadence with compression socks and had a lot of pain. Maybe it’s the pure cadence? I don’t know.

It’s difficult to rule things out when I wear 3 different pairs of shoes.

While my left foot didn’t hurt, the bottom of my right foot felt sore all day Sunday.

seriously feet. WHAT IS GOING ON?

I guess it’s probably a good thing that we aren’t doing Space Coast – I don’t feel so much pressure to make sure I get my long runs in. I don’t enjoy taking time off from running, but if I have to, then I have to.

 

What I did when I made myself stop running:

Monday: WOD
Tuesday: WOD + 60 min bike ride
Wednesday: WOD + 40 min bike ride
Thursday: 50 min bike ride
Friday: total rest day
Saturday: 12 mi long run
Sunday: total rest day
Total: 12 miles

 

Assuming my feet get their crap together:

Monday: WOD + bike
Tuesday: WOD + 3mi easy
Wednesday: WOD + 4mi easy
Thursday: 60 min bike
Friday: WOD … fridays are rest days, but if the WOD is not leg heavy I’ll do it.
Saturday: 10 mi
Sunday: Rest
Total: 17 miles


Unrelated running question: My laptop is on the brink of death. I get the blue screen of death at least once a day, and some other random error message a few times a week… It’s been on it’s way out for a while, so I won’t be surprised when it finally kicks the bucket.

That said: What type of laptop do you use? PC … A Mac is not in my future.. I’m like a granny & learning a whole new operating system does not sound like a good time. Plus, Chris will choke me if I mention shelling out 1k for a laptop. I’M KIDDING, HE’D NEVER CHOKE ME… but he’d give me a serious side-eye.

So.. recommendations? I currently have a Sony Vaio … I don’t love it, but I’m not opposed to getting another one if someone highly recommends Sony over the other brands.

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Planning makes life easier

I recently started reading this blog (and following her on FB), Laura must lose weight; On Sunday she mentioned that she was planning her meals & workouts for the week because it makes sticking to a routine so much easier.

good idea, Laura.

Remember when I used to meal plan? That was like 100 years ago. With Chris working out of town so much I got lazy with meal planning. Now he’s home, and I’ve still been lazy.

imageWith marathon training starting today, my workouts are pretty much planned for me until November 25th, which is fine with me, but I’m still going to write them down.

Don’t worry, there are no goals being revealed on that screen shot… bahahahah! Only a handful of people know my goals right now. It’s to early to tell the world what my goals are. I need to get a feel for some longer run first.

Meal Plan: July 9th – July 15th
Quinoa Stuffed Peppers
Whole grain rotini w/ squash, zucchini & kale + tuscan italian dressing
Veggie egg white stirfry
Grilled Chkn w/ brussel sprouts & carrots
Chicken Chili
Whole Wheat Veggie Pizza

 

Space Coast Marathon Training: Week 1
Monday: 30 min stationary bike + weights (plan says 4 mi run, but I’m sore from yesterday)
Tuesday: 6 mile intervals (we’ll see how I’m feeling)
Wednesday: Cross-Train .. probably 30-45 minutes on the bike + weights
Thursday: 6 mile tempo – I asked someone to run at the Preserve by my house. We’ll see.
Friday: Rest
Saturday: 10 miles
Sunday: rest  BEACH DAY WITH JENNYKINS!!!

So that’s the plan for this week. We’ll see how it goes. My legs are feeling sore & tired from this weekends runs so I’m playing this week by ear feel.

Today I got in a good 30 minute ride on the stationary bike; I ended up with 7 miles. I also did a short weight lifting session in the privacy of my own bedroom. It went like this:

IMG_2277[1]


I realize I’m not a culinary genius, but dinner tonight was so fast & easy I need to tell you about it.

Pasta & veggies are my favorite summer time meal; My original plan was to make quinoa stuffed peppers, but with a bake time of 1 hour, it wasn’t happening tonight. Instead I whipped up this easy pasta with zucchini, squash, and the kale was a last minute “OH I NEED TO USE THIS BEFORE IT GOES BAD” addition.

DSCN2033

Pasta + Veggies = Love    (Serves 3-4) (depending on your serving size.. with my Dad & Chris in the house we only got 4 out of it)

12oz whole grain rotini
2 zucchini cut into bite size pieces
4 little squash cut into bite size pieces
Kale  – I just used what I had left. I don’t know how much it was
red wine vinegar ( a dash or 5)
1-2 tbsp EVOO
Italian dressing

1. heat EVOO in skillet then add veggies. Saute till they are nice & soft
2. Cook rotini until desired tenderness
3. Throw it in a bowl
4. dash a little italian dressing on your serving & chow down.

I know it’s not complex, and anyone can put that together, but sometimes I feel overwhelmed by the complex recipes I see on blogs, so I thought I’d share a really easy, and relatively healthy meal that we enjoy.

 

I’m done. Headed to make a cup of Sleepytime Vanilla tea & read a book.

count it out

On Saturday, during my long run, I had the pleasure of running with Bob for about a quarter-mile. During that quarter-mile he told me about an article that he read in runners world about a type of fartlek workout.

Your basic fartlek work out isn’t timed, it’s just a run hard until you need a break, take a break, then run hard again. – There is no timing schematics to the regular fartlek workout. This type of speed workout is my favorite kind. I don’t do well with timed intervals; I think it stresses me out to say, “Okay, I need to run X:XX for this distance.” If I don’t make the required pace, for the required distance, I feel a little bit of failure. Obviously this is something I need to work on…

The “new” fartlek workout is called the “100 steps farklet.” Here is how Runners World says to perform the workout: (This is in the August magazine, so I’m unable to find it online to link the source.)

“Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard for 20 strides, then recover for 20 strides. Work your way up in 10-stride alternating increments until your feeling winded or hit 100 strides, whichever comes first. Once you’ve mastered making it to 100 steps, increase the challenge by going back down in 10 step increments or by increasing the pace. Finish with a five-minute cool down. Do once every two to three weeks.”

Counting steps seems kind of tedious, but I think once you get used to it, it would be kind of a fun workout. I intend to give it a try in the next couple of days.

 



word.

Schedule for July 2nd – July 8th
Monday:  
rest
Tuesday:   5 miles  + 45 minute bike ride
Wednesday: 4 miles  +60 minute bike ride
Thursday:  4 miles + 30 minutes bike ride
Friday: 60 minute bike ride
Saturday: 6-7 miles  easy pace
Sunday:  10 miles, trail run

Total: Run 29 miles + ______ miles biked

 

Time to go – I hear a dunkin donuts iced latte lite callin’ my name on this hot summer morning!

Fact: It’s Tuesday

 

I’m feeling good about this week – Maybe it’s because I don’t have a race coming up this weekend? I love racing, but 2 weekends in a row was a little tough. It would probably be easier if the races were actually local to me instead of an hour+ away. Traveling for races is a little exhausting.

Never give up

Last week I had more crappy runs than I had good runs. I hate it when that happens. I’m chalking it up to tired legs from the 5k + 6 on Sunday.

Monday: 4mi, 36:13, 9:04 (blistering hot day)
Tuesday: 5mi, 44:24, 8:52 (blistering hot day)
Wednesday: rest
Thursday: 5mi tempo, 42:08, 8:25 (temps starting to drop)
Friday: rest/expo in tampa
Saturday: Gasparilla 15k 1:15:34, 8:04
Gasparilla 5k, 50:03
Sunday: rest – long dog walk

grand total: 26.6 miles

work it out

Moving on to this week:

Monday: 5mi
Tuesday: 5mi
Wednesday: xtrain (yoga?)
Thursday: 4mi (interval?)
Friday: 3mi
Saturday: 11mi w/ Jennykins
Sunday: rest

grand total: 28 miles

 

Since today is Tuesday, I’ve already done Monday’s run. It wasn’t all rainbows & butterflies like I was hoping it would be. The temperature was cooler last night, but that didn’t make the run suck any less. The first mile was fine, did a slow(er) warm up, 9:07. The 2nd mile was great! I though, “Ooo, maybe I’ll turn this into a tempo run, that would be fun.” 8:01 … and that was pretty much it for the fun factor. The wheels fell of shortly after and I was struggling to keep it under 8:30. 8:28, 8:30, 8:52. womp womp

Oh well. Today I’ll just run whatever feels comfortable and turn Thursday’s run into an interval workout. (yikes!)

I’ll leave you with these gems from Marathonfoto

imageimageimageimage
those are awesome. {sarcasm}

not this month

In case you missed it, this morning I recapped my very lackluster 5k from Sunday.

At the beginning of the year I set a goal to run 1000 miles in 2012. That is roughly 83 miles per month – I met that quite easily in January, I ended the month with 100 miles. I’m struggling a little bit in February. Taking an entire week off did not help that situation at all. — Huh. I just remembered that the month actually ends on Wedensday, not Sunday. All day I’ve been counting my race(S) this weekend as part of my February mileage.

What a crappy realization that was.

Well, regardless, I still have to have a plan for this week.

work it out

:last week:

Monday (2/20): 3mi + yoga
Tuesday: (2/21): 4mi
Wednesday (2/22): rest
Thursday (2/23): 3mi
Friday (2/24): 3mi
Saturday (2/25): rest
Sunday (2/26): 5k + 6.3mi
Total: 22.4

Never give up
:the plan for this week:

Monday (2/27): 4mi
Tuesday (2/28): 5mi + yoga
Wednesday (2/29): 4mi
Thursday (3/1): yoga
Friday (3/2): Rest
Saturday (3/3) 15k + 5k = 12.4mi
Sunday (3/4)= rest probably

 

Today after work I set out for a 4 mile run. My quads are feeling sore after Sunday’s race + 6.3 miles, so I wasn’t sure what to expect. This run was a disaster. My stomach was rebelling, and my legs were just over it.

image

I felt like I swallowed a balloon for the entire run. My stomach was so bloated and so uncomfortable. Man, it was horrible. My legs just weren’t into it. My brain wasn’t into it. I ran without music, and that sucked. I definitely need to get some music back on my MP3 player. I enjoy running w/o music sometimes, but it’s nice to have when I’m struggling through a run.

Check out this picture from the Bradenton Herald

take stock start line
see all the kids? ugh.

a lot of things wrapped into one

The weekend was pretty busy; I spent the entire day Sunday cleaning. I got up at 8:30, had a boring breakfast of oatmeal, then got right to work cleaning. I carried my coffee cup around with me as I started deciding what to do first. I love our house, I really do, but the entire house is wood floors, except for the bathrooms, and those are tile. That’s a lot of sweeping & mopping. ugh. It seems like a pointless chore with two dogs (& a husband) that track dirt in just as soon as the floor as dried. Oh well, I tried.

A few weeks ago I started decluttering our house. I started in our bathroom. Good grief. We had so many bottles of shampoo & conditioner, and various other hair products, it was ridiculous. Half used bottles, unopened bottles.. in the trash. I only kept what I actually used.

It felt so freeing to throw away all that clutter.

Then I started to tackle our closets (all 4 of them) and dressers.

buh-bye old clothes & shoes.

 

After way to many hours of cleaning I decided to test out my new treadmill (and my foot). I haven’t run or done any sort of impact workouts since Feb 12th (RnR) so I was really anxious to get a run in.

I decided on an easy 5k: time was 26:56, 8:42avg. I felt great, aside from being bored. I had no pain or discomfort, I think my foot is on the mend.

I’ll be taking it easy this week just to make sure my foot is 100% healed come March 3rd (gasparilla 15k).

Monday after work I ran 3 miles on the treadmill; 26:29, 8:49avg– I also did Jillian Michaels Yoga meltdown. Two workouts in one day!

I think the rest of my workouts this week will look like this:

Tuesday: 4mi treadmilly
Wednesday: yoga
Thursday: 3 mi treadmilly
Friday : 3 mi treadmilly
Saturday :  rest
Sunday: Take Stock in Children 5k + 7 miles = 10miles total

Total: 23 miles + yoga x 2

I’m opting to run on the treadmill this week just in case the foot pains rears it’s nasty little head again. All my running routes (all 2 of them) are out and back routes; if I started having pain I’m stuck. It’s easy to just jump of the treadmill.

 

Are you a neat freak? Any tips for me?

Any races this coming weekend?

Get a move on it Monday

Here we go again, another day another dollar. If you are fortunate enough to have the day off today, lucky you. I, however, am working today.

My work-out weeks always begin on Mondays – I guess DailyMile decided that for me because they total up miles run from Monday – Sunday. Speaking of Dailymile, I’m currently boycotting the site. I hate the fact that they round up the distance, and the time. It just annoys me. If I ran 5.5 miles, then that’s what I ran, don’t round it up to 6. If I said I ran a 10k in 48:40, then that’s the time I want to be displayed, not 49 minutes. So, you won’t see me using Dailymile anymore – for now I’m using Garminconnect and Runningahead. Neither have the social media aspect that Dailymile has, so that stinks, but they use the correct numbers, and I’m more concerned with that.

Last week was a bit of a recovery week from that crazy 16 mile run I did during the Miami to Key West Ragnar Relay. Thankfully the soreness in my quads had resided it by Wednesday and I was able to get back to pounding the pavement (or treadmill).

Monday was a super long van ride from Key West back to Tampa.
Tuesday was a day of rest because my quads weren’t quite ready to run yet.
Wednesday I ran 4.5 miles on the treadmill. It rained the majority of the day and some of the roads were flooded.
Thursday I attempted to run in my Brooks Pure Cadence. My calves felt horrible so I cut the run short at 3 miles.
Friday I went to dinner with my Sister & Cousin, who was in town from Indy.
Saturday I ran in the St. Pete Beach Classic 10k, where I had a great race, ran a 48:40(PR) & placed 4th in my AG.
Sunday I went to Starkey Park and did 10 miles solo.

Total miles for the week: 23.8 miles

 

I’m excited to get some miles in this week – I know I was sore, and traveling, but I felt like I took to much time off last week(Sunday, Monday, & Tuesday). I’m running the Clearwater Halfathon on Sunday, but since I’m not trying to break any records I’m going to keep my mileage up during the week instead of tapering.

January 16th – 22nd

Monday: rest – My IT bands are feeling a little sore, so I’m planning on stretching/rolling maybe a DVD workout
Tuesday:  5 miles @ 8:20
Wednesday: 4 miles, easy pace (8:45?)
Thursday: Rest, stretch, roll- upper body workout?
Friday: 4 miles @ 8:30
Saturday: rest, stretch, roll
Sunday: race day. 13.1 !

If all goes well, I’ll have a total of 26.1 miles for the week.

Results for the St.Pete Beach Classic are up:

Time: 48:40
AG: 4/40
OA Female: 21/340