Weekly Fitness Recap

Another week of running, and another week closer to the holidays. How are we already this close to Thanksgiving and Christmas? Wasn’t it just Labor Day Weekend?

This week my motivation wasn’t where it should have been. Darren was traveling in Europe all week, so my sleep was much lighter and I held up a good streak of being wide awake from 2:45-4:00am every day. With him traveling international every couple of weeks, I notice my energy and running dips. I need to figure out how to sleep better, and probably eat better while he’s gone.

 

Monday: 0

Tuesday: 0

Wednesday: 3 Miles + Abs

Thursday: 1 Mile

Friday: 0

Saturday: 6.15 Miles + Abs

Sunday: 0

Total Miles: 10.15 Miles

 

My first run of the week was on Wednesday. I stuck to the treadmill, mostly because I didn’t want to go out in the crazy wind just to head to the rec. To keep things entertaining, I upped the speed every half mile and time went by quickly. I stopped at three because I felt great, and didn’t want to end my run on a bad note. I’ll wait to endure those miserable treadmill runs at another time.

It's treadmill season!

It’s treadmill season!

Thursday was pretty much a waste of a run. I had a tight time slot before Grey’s night with Mallory, but still got on the treadmill. The entire mile I was thinking of everything I needed to get done by 8pm, so I stopped at one mile. Luckily, Grey’s is over until February, so I can go back to normal Thursday workouts. Poor excuse? Does anyone else still watch Grey’s?

Friday, I didn’t run, but I did get my hands on a new pair of Asics Kayano 22! Second Sole had their Holiday Extravaganza Sale, so I couldn’t help but stop in and try a pair on. It was love at first sight! I’m excited for the first run in these, especially since they’re less bulky than previous models!

Heaven in a box!

Heaven in a box!

Saturday, we had a group of 5 and met up on the square to do some miles around town. The weather was a bit chilly, but it didn’t stop us from a good run. We managed to keep a pretty steady pace of 9:05, a good amount of hills, and I felt great.

Post run delight!

Post run delight!

I should have gone for a longer run Sunday, but didn’t get to bed until 2am on Saturday night, so I passed on the early morning group. Instead, I relaxed, enjoyed time with Darren-since he was finally home, and put up my Christmas decorations! Some days you just need to spend some time with loved ones.

 

Medina Half Training: Week Four

We are officially a quarter of the way done with this training schedule, and I’m surprised with how quickly it’s going by. I usually don’t feel this way until 12 weeks in, but maybe that means the rest of winter will go by quick as well.

This week was supposed to be my scaled back “easy” week and I took advantage of it for almost all of the runs. I started the week with Body Fusion, but it was a lot harder than a normal. We had a sub, and she had a completely different set up than our normal teacher. It seemed to be a lot more strenuous on my body and my arms were sore the entire week. We also had less time for yoga, which is something I definitely needed.

Tuesday, I ran 3 easy miles on the indoor track. I was incredibly bored and was counting down the laps until I could finish. I’m crossing my fingers it’s my last Tuesday of indoor running, I desperately need outdoor evening runs again.

Wednesday I was back on the track and knew I wouldn’t last another easy day of running. So I decided to run a little faster each lap. My first “quick” mile was in 8:20, thinking it was a fluke, I tried again and ended up with 8:17. At this point I decided to turn it into a semi speed workout and go for one more, and ended up with 8:18. I followed it up with a cool down mile and luckily didn’t feel too worn out. I finished up 5 miles in just over 42 minutes, not bad for an accidental speed day.

Monday: Body Fusion Class – 45 minutes of lifting/abs/squats & 15 minutes of yoga

Tuesday: 3 Miles

Wednesday: 5 Miles- 1 Mile w/u-8:50, 3xMile Repeats- 8:20, 8:17, 8:18, 1 Mile c/d-8:48

Thursday: Off

Friday: 3 Miles

Saturday: 3 Miles

Sunday: Off

Total Miles: 14 Miles

My weekend miles started a day early, when I ran after work on Friday evening. Elayna brought her puppy Ella over to do a training run for the Love-A-Stray 5k coming up in April. The weather was perfect and the sun was just about gone, but it felt great to get some miles done outside after work. We ended up with 3 miles around the neighborhood and little Ella kept up the whole time. She may just win her AG in her first 5k.

My new running partner

My new running partner

Then I finished up the weekend with a short run on Saturday morning. The weather wasn’t as warm as Friday night, but it was still a decent temperature before the snow started. Unfortunately my legs and body just couldn’t get on the same page, and I almost struggled to get 3 miles in. I’m hoping it’s because I ran the night before so my body didn’t get to recover enough.

Overall the week was pretty easy and a nice way to step back from training. Instead of a weekly fact on Type 1 Diabetes, I want to recap each quarter of training to see how I’m doing and what needs to be improved.

Mileage- 57 miles completed, which is a little lower than where I should be. Mileage will definitely pick up within the next 4 weeks of training, so that shouldn’t be an issue. I’ve also not been running as many days as my training says. In high school and college I would run 6 days a week, something that easily led to injury. Now I’m running 3-4 days a week, partially because of free time, but also because I have FOGI (Fear of getting injured). Eventually I’ll get between 4-5 days a week, but I don’t want to hurt myself in the process.

Body Fusion- Such a good decision! I feel so strong and fit since I joined this class. Not only am I seeing a difference in my arms and back, but my legs are toning up quicker than usual too. I’m only hoping this will lead to stronger and faster runs!

Left: Before, Right: After 2 Months

Left: Before, Right: After 2 Months

Diet- As I mentioned last week, my eating habits have become a main focus this time around. I want to make sure I’m fueling my body properly, so I’m not miserable while running. I’ve been doing a great job of hydrating so far, and the food I’m eating is about 75% healthy.

Cross Training- Outside of Body Fusion I wanted to sign up for yoga again. However, something always ends up happening the same time as class and I never make it. I’m hoping over the next four weeks I can get back into yoga. If I can’t make class, I want to find time to watch my yoga DVD at home.

4 Week Goals

  • Run an additional 75 miles-Double digit long runs means more miles
  • Run 4 days a week, each week
  • 1 hour of yoga, either at home or at class, each week
  • Get back to cycling
  • Hit 8:00 mile repeats
  • Raise $250 for Team JDRF

 

Who’s excited to have daylight after work again? Have you ever run with a dog, did they keep up or was it a struggle?

 

Columbus Marathon Training: Week 4

This week was supposed to be about the base miles. With no long run for two weeks, I wanted to get in some decent runs, maybe even some speed work. This plan was tossed out on the first day. Monday I was still pretty sore from Sunday’s long run, wasn’t too out of the ordinary, as I’ve been running my long runs Saturday and taking the next day to recover. Tuesday I hoped to get a decent 5-6 mile run in after work. My body had a different idea, I started getting a migraine around 11:30, and knew my day would be down hill from there.

This was my body’s way of telling me that I need a few days off. I went from running 24 miles total in June, to averaging 24 miles each week. This was bound to happen eventually. So I tried to rest. And then I woke up early on Wednesday and went for a short jog before work. I loved it. I was in a little pain, and a little tired, but it felt good to be pounding the pavement before I had the stress of the day on my shoulders. This certainly isn’t something I’ll do everyday, because I was exhausted by 11:00 am, but I think it was a nice change to my normal runs. And I didn’t feel guilty for eating a 12oz steak that night.

I finally caved in and decided to call the doctor about my knee. After searching online and checking all of the symptoms, I think my medial meniscus is the issue. No bruising, no swelling, just pain when I move my knee certain ways. I’ve been putting this off for months, mostly because I didn’t want to hear the words “You’re done running” but I’ve come to the point, where I have to go now, or I’m sure I’ll screw up my knee bad enough I won’t be able to run in October.

Monday: Rest Day

Tuesday: Migraine

Wednesday: 3 Miles

Thursday: Rest Day

Friday: Rest Day

Saturday: 2.5 Miles

Sunday: Rest Day

Total Miles: 5.5 Miles

So needless to say, this week was more of a bust than anything. I know I needed the rest, but I felt bad that I wasn’t following my training. I was able to tape my knee before the weekend, and it seemed to help with some of the pain. But the pain is still there and it actually hurts worse not running than when I was running more miles. I’m just hoping this isn’t going to put a huge block in my training.
What I learned this week:

  • Your body will let you know when it needs a break. Even if you think you feel great, you may need a few days to let yourself recover. Don’t be stubborn, it can make things worse in the end.
  • Morning runs aren’t that bad during the week. You just need to give yourself enough time to get up and get the miles in before your regular morning schedule.