Sunday, August 31, 2014

Solo LR Sunday with dreams that scare me

It's been a few weeks since I've done my long run by myself (I usually try and encourage (or bribe) friends to come with me) but this morning I did my LR solo...and it was just what I needed today...
 (That smile doesn't scream excitement but I was kind of excited about my LR plan for today)

The past few days have been a whirlwind of emotion and this morning I really needed a good run to clear my head. I was eager to complete this LR because my plan was to push myself past my comfort zone. A part of me feels like I'm getting too "comfortable" with the mileage build-up process and therefore not pushing myself to perform better.

I was decked out with my knee brace (although as I get better with my form I am hoping I won't have to rely on it anymore)...
The arrow is pointing to my right knee (without the brace) do you see how it turns inward even though my feet are straight? The knee brace on the left leg also helps to prevent that. I don't want to run with two braces so form correction is mandatory

I started out a little earlier than I normally do (in my effort to beat the heat and humidity) and about a mile into the run the weather still pretty nice...

I tried to focus on form throughout the run but still noticed my right knee bumping my left knee...
I tried to correct that by lifting my knees higher so that my feet wouldn't kick out to the side as much.

I also tried to work on not leaning forward from my waist...
I still haven't mastered the "lean from your ankles" form yet.

I pushed myself to complete the LR mileage I mentally hoped for and am really proud of myself for getting it done...

You can't really tell in the pic but I was soaking wet by the end of the run...

And even though I was exhausted I felt this happy...

I am determined to become a better and stronger runner. I know I will have it harder than most because I have anatomical and biomechanical issues that cause my poor running form and put me at greater risk for injury. But I'm not going to let that stop me. I have BIG dreams for my running life, which are not limited to my running bucket list. If my dreams were not big, all this effort, all the pain, and the time, dedication and money would not be worth it...

Running has really changed my life. I've heard that from runners a lot in the past, but I never really "got it" until I saw the difference for myself in my own running journey. Moving forward, the least I can do is make sure that when I run I give it my all...

How were your LRs this weekend?
Has running changed your life? Share how! (I love hearing/reading these stories)
Anyone has special Labor Day running plans?

Friday, August 29, 2014

Let it go....

I got the best (and well needed) message from my wonderful baby sister today. The perfect reminder of my continuous public service...
So yeah....I'm honored to be able to assist you all with that. When you have a "bad run" and your pace is not what you were hoping for, just think "well, at least I'm faster than....." (it's ok I won't be offended, just don't say it out loud). 

One of the best things about running is that you get to meet so many people and develop friendships that probably would not have existed otherwise. One such friend and I were discussing our LRs this weekend and the "concern about being able to finish" came up. It's hard to get pumped up for a run when you are concerned about it. Those mental blocks can really throw you off, but...

Breaking down mental blocks is not easy and can take a lot of time...

But I really think that it's important to emphasize mental training as much as (if not more than) physical training. You have to let go of any and all negative thoughts (just channel Elsa from Frozen). 

And of course, I found an article for your reading pleasure...
This weekend, in addition to core work, focusing on form, and pushing my endurance limits, I am going to make the following commitment...


Tangent closing thought - I was reading the HRG blog on "body image stuff" the other day and one of the comments (from Lulu) had a link to the song "Ugly Heart" by G.R.L. I never heard that song before (yes I sometimes live under a rock) nor had I ever heard of the group before, but I love this song! It's so catchy. I've been playing it ALL day (yes, I'm one of those people). It doesn't apply to anyone in my life now (thankfully) but I love it because there was a point in my past where it would have been quite applicable. You can check out the song here if you want to.

What are your LR plans this Labor Day weekend?

How do you mentally prepare for your long runs? Especially when covering a new distance for the first time ever (or in a long time)?

One step forward, two steps back...

My Thursday morning cardio turned into a shorter session than normal. I wasn't feeling that great (I really hope I'm not getting sick) so I only did 25 minutes of cardio and a few sets on the Leg Press and Leg Extension machines. I'm glad I made the effort to complete the routine (even though it was extremely short) because doing a little is better than doing nothing...
But on some level I feel as though I could be (should be?) doing more. I was hoping that Thursday was just an "off day" (you may have noticed that I get those occasionally) and I just have to work hard to ensure that I don't get too side tracked mentally... then I woke up this morning and realized that yesterday was not a singular experience. 

This morning's session summary...
I did a 5K instead of my usual 30 minute session because everything felt "disconnected". My form was off; I don't know what my feet were doing...I kept on tripping over them (a real display of "two left feet"); My arms were...I'm not sure there is an adjective to describe the tangential movements of my arms. I tried to keep them by my sides (and not crossing my body) but I would forget and then try again and then forget again....sigh. 

The weather was ok...
I was sweating a lot but the sun wasn't up yet so it wasn't too unbearable.

To help keep things in perspective...
Really success isn't how far got or how fast you go...

The distance travelled from where I started...

TGIF! Have a happy Friday!

Wednesday, August 27, 2014

Pulchritudinous

Wednesday is rapidly becoming one of my favorite days of the week. It marks the middle of the work week (so you know the weekend is almost here!) and it is a running day for me!

This morning's run felt really good. I'm getting better (slowly but surely) with my form and was also a teeny tiny bit faster today...

























The weather was also nice (and stayed nice the entire day)...
(It didn't feel that humid at all)

I've been doing as much reading as possible on running form...trying to find tips and tricks that will help me. I came across this article by Erick Taylor that discusses strength and mobility exercises...

And, because I am always trying to improve as a runner, I also read this article by Pete Rea. The article discusses 10 "secrets" that will help you take your running to the next level...
I loved that he talked about the importance of incorporating hill training and "non-running exercise" into your training plan. I don't do a lot of hill work, but I really need to start. And as much as the elliptical machine is growing on me, I need to start swimming again.

I know that all the effort and energy that I put into my training now will pave the way for the type of marathon experience I have next year in Chicago...

A friend of mine recently asked me how I stay motivated to run a race that is over a year away and my answer is: I am taking the time to enjoy each step in the journey. Plus, I need time to build my foundation fitness and endurance levels. Most of my friends have been running for years, and even on the blogs I follow those ladies have been running for a long time. I just started last year, which at times makes me frustrated because I want to see more progress, but also helps to remind me that I won't be able to run as well or as fast as a seasoned runner with 5+ years of running experience. When I complete the Chicago Marathon in 2015 it will be after years (literally) of blood, sweat, toenails and tears. That's one medal that I am looking forward to putting around my neck.

I won't go all that time without doing another race, but I am still trying to finalize which ones. I want to do a couple of half marathons. I'm thinking about completing 3 in the Florida Storm Series so that I can get a Category 3 medal...

And then I plan on running in the 2015 Wings for Life World Run. They haven't posted any information about locations for next year, but I know it's scheduled for May 3rd 2015 and I'm really looking forward to that race.

On a completely unrelated note...I signed up for the Dictionary.com's "word of the day" feature a few weeks ago (you're never too old to learn new vocabulary). Today's word was pulchritudinous (adj. Physically beautiful; comely). Body image has been a recent theme in the runner's blogging community and it isn't surprising that most people don't view themselves as being pulchritudinous. What's important to remember is that physical beauty is subjective...and it's fleeting. True beauty comes from within.

What are your upcoming races for the Fall season?

Is anybody doing the Florida Storm Series races?

Tuesday, August 26, 2014

Another one bites the dust...

I lost another toenail yesterday. Between my dearly departed toenails and bad blisters I have become a lover of socks and closed-toe shoes.
Thank you for your kinds words Runners World...

This morning I got a little bit of a late start but I eventually got to the gym at 4am. 
I started with cardio on the elliptical...

Then I did some strength training on the Leg Press (single leg sets) and the Leg Extension (single leg sets) machines. I attempted to tackle my nemesis, the Hamstring Curl machine, but quickly lost that battle. I stopped the second I felt pain (which was at about curl #2 on my left leg...my right leg was doing ok). I figured I would just finish off the morning with some cardio so I went back on the elliptical for another 15 minute session...
(I'm still working on motion stability during these Kodak moments)

The Mileposts quote this morning was cute so I thought I would share...
You know your workout is intense when you can't even smile :)

That quote reminded me of something else I saw the other day regarding the "finish line smiles" that runners attempt in order to salvage at least one good race day photo...

This pretty much summed up the rest of my day...
I don't usually run after work, but I know a lot of people who do. I'm sure this is something my after-work runner friends can relate to.

Tomorrow is my running day and I'm excited about it. Even though my knee has been feeling weird all day...kind of sore but not exactly (it's a hard sensation to describe). I did some foam rolling when I got home and I massaged my knees and IT band areas with a topical anti-inflammatory cream. I'm also going to ice the left knee a little later in preparation for tomorrow's run. Hopefully there are no issues with my knee tomorrow. I am completely over being injured or having any residual effects from my injury!

I saw this and thought I would share it since so many runners enjoy displaying their medals and trophies from various races/running events. I'm one of those many...
I also like the little car magnets...you know the ones that display your accomplished mileage? I'm planning on getting one that says 13.1 in honor of my half.

Does anyone else do the bumper sticker/car magnet thing? I have heard from a few non-runners that it appears obnoxious...I can't say I agree (especially since I plan on getting one).  Are there any runners that don't think the stickers or magnets are a good idea? 

How often do you lose toenails and/or get blisters? often...rarely....never?

Monday, August 25, 2014

The combo package...

There is a reason I don't run two days in a row anymore. I used to. In fact last year around this time I was running every chance I got. And over Thanksgiving weekend last year I did a "Thanksgiving Day challenge" and ran 4 days in a row (Thursday: 10 miles; Friday 7 miles; Saturday 5 miles; and Sunday 3.1 miles at the iRun 5K). Now running two days in a row isn't working out too well. I really need to fix that.

I didn't do a Sunday recap on Sunday (extenuating circumstances) so this will be my Sunday-Monday combo package...

I started talking about running 2 days in a row before because I did my 5 mile run on Saturday and then did 2 miles on Sunday. For the Sunday run, Kai and I met up with my friend Diane...
This was us before the run, with Kaiyu behind the camera 
(apparently it was "too early" for pictures)

We ran:walked 1 mile out and back (3:1 intervals) and we were slower than slow...
I'm going to blame the humidity...

Kai mentioned that the "intervals made her more tired" and Diane also told me that she runs faster when she "runs straight" and only walks when she has to. I think I'm the only one who likes the intervals :(

There are times when I wish I could run the mileage distance straight through without stopping. Who wouldn't want to be able to run 26.2 miles non-stop? But that's just not my reality right now. 

The rest of Sunday came and went and now my "favorite" day of the week is here (can you feel the sarcasm?) 

There are only a few things to mention about today...
1. They were doing health screenings at work and I discovered that my scale at home has been lying to me. Our whole relationship flourished because every morning (yes I said every) I would step on the scale and I would see numbers that reflected a weight I could live with. Well today at work, on a different scale, the numbers were a bit off...therefore I was a bit peeved. (Let me preface the chart to follow by saying that I know my numbers are pretty much in the "normal" range and therefore I am considered "healthy". However there are a few areas I would "tweak"....like less body fat maybe...)
I'm fine with the weight issue if I can covert some of that body fat to muscle mass (and still stay in the healthy range). One of the 'assessment coaches' advised me that I have the "perfect amount of body fat for my age and gender". I just looked at her and said "really? because my thighs tell a completely different story". Anyway, you know the best way to tone your legs and get more muscle definition (while burning fat at the same time)? Weights! Yup, this week will be the beginning of a slow incorporation of light weights back into my training routine. I emphasize "slow" and "light" because I'm still at risk for injury so I'm going to take it easy.....quality over quantity.

2. I did yoga today! I found a video series online that I did in my bedroom (while viewing it on my laptop). The benefit of doing yoga in my bedroom is the carpet. The drawback?....a lack of space. But I made it work and did the best I could. I want to get an inexpensive yoga mat soon and once I do I can complete my yoga sessions in my living room where there is more space. Plus, then I will be able to use the yoga DVD I got from my favorite yogi Jeanette. You can check out her blog for more info. 
This will be me after a few (hundred) sessions...
(I'm not entirely sure this picture is real by-the-way)

3. I did more foam rolling today and some of my exercises from physical therapy. I stayed away from any major impact activities since it is supposed to be my "rest day" but I figured yoga and rehab exercises would be ok (hopefully I don't regret that decision tomorrow). 

Tomorrow is my regular day for gym work. I will decide between cardio or weights (or a little of both) once I get there. I changed my end-of-year training plan again (I told you this would happen often) because of travel plan changes and also because I added in yoga sessions and strength training.  I'm going to start referring to it as my "liquid" plan because it adjusts to accommodate the dynamic nature of my schedule and life. My type A personality insists that I have something written out for the rest of the year (and the entire 2015) but the realist in me also accepts the fact that I will be adjusting the plan often (sometimes daily) and that's fine with me.

How often do you change your training plan? Do you just "go with the flow" or are you very strict about sticking to it?

Are there any yoga experts out there that have actually been able to do the pose in the picture above? 

Saturday, August 23, 2014

Weapons of Muscle Pain Destruction

I bought a foam roller today! Yes, I have been running for over a year without one, but I did have other tools of torture at my disposal. I used the foam roller to target different muscles, but spent the most time on my IT Band
I decided to start with the "travel" compact sized roller so that I can carry it with me to use as part of my post run recovery routine (and also because it was the one on sale).

My other torture device targets the trigger points...
I actually really like this one. I've been using it since earlier this year and it works great! I am hoping that the combination of both devices will really help.


I got my Saturday errands done and Kaiyu is fundraising to save up for her 8th grade trip so she bought candy to sell....
It's important to me that she takes the initiative to contribute towards the trip. It will make her appreciate being able to go a lot more if she has to work towards it (in addition to maintaining excellent grades and behavior).

Then is was time to start dinner. On the menu today was Spaghetti and garlic bread. While I made dinner, Kaiyu worked on dessert. She decided to make homemade chocolate...

The finished product....(after we took "samples")

I decided to run tomorrow. It will be a short run (2-3 miles). Kai is still on board and we will be meeting up with my friend Diane. I love running with others so I'm really looking forward to it!

Does everyone foam roll? Which type do you use?
What's your favorite homemade dessert?

Saturday Morning Run!

You know your weekend is off to a great start when you finish your LR before 07:30am on a Saturday morning!

This morning I ran with my friend Jeanette. Her husband, Alex, also ran but he is a lot faster than we are so once he took off we didn't see him again until after. 
(This was not true today since Alex did 5 miles also...it was their "down" week)

We went to the park by her house for the start and then ran through several neighborhoods. It was an amazing run! We started off with two sets of a 2:1 interval ratio but then we moved up to 3:1 and I was able to keep up with her the entire time. And she would give me reminders to "relax my shoulders" etc when I would start to tense up. I LOVED it! I can't wait to run with her again. Summary pics below...

My average overall pace was a bit slower but in the general range...
                 
  
Jeanette uses Garmin and her summary mileage and pace were different from mine so I took a few pics of her watch as well...
It's hard to see but her summary mileage says 5.18 miles (compared to my 5.38 above) and overall average pace of 14:06 mins/mile (compared to my 13:43)

Me and Jeanette after we finished...
(I think I look like a "caution" cone in that bright orange top) 

I have a bunch of stuff to do today and am still contemplating what to do with my Sunday morning LR session time. Kaiyu claims she wants to run tomorrow and we all know those moments of her wanting to "run with her mom" are fleeting, so even though I don't typically run two days in a row, I just might tomorrow. We'll see.


Have a great weekend! I hope your LRs are FANTASTIC!!!!!