Friday, April 24, 2015

9 Days and lots to think about!

What a day and not what I had expected! Lots to think about in the next nine days (more realistically 8 days). The big questions that embraces my mind is whether to run or not. Not happy today!

For the past month my hamstring has been achy, nothing big but achy and tight off and on. I decided to fix it early this time rather than waiting years like in the past and scheduled an appointment with PT.
Tuesday I ran 10 miles with 8 tempo pace, or that was the intention. I tried to get at 7:30 pace and no go. Slow down to 8:00 pace and fine. Ugh! I continued to run and fond anything under 7:50 and pain. I finished at a slower pace and immediately scheduled with my chiro. Wednesday brought graston and acupuncture and then came Thursday morning and the PT eval.

After 1 ½ hour eval and the PT needing the think aloud to figure out my complexity I was swimming with information. Our plan is intense hamstring eccentric exercise.

The Good
My core is no longer a useless weak part and glutes finally work! So last summer’s PT and my new strength focus fixed these issues.
I can still run and a marathon shouldn’t make things worse.
I should be great by a fall marathon.

The Bad
My right leg is weak and has less range of motion.
My back may also be an issue.
Running the marathon will likely delay my full recovery.
If 6-8 weeks of PT doesn’t work then I meet with the doctor about PRP or stem cell injections.

So as you can see I have lots to consider…
Run the marathon, potentially delaying my leg recovery, maybe causing time off, likely not running a great race, but finishing. I have done the training and the work.
Run the half still slower than I’d want but not causing as much issue in the near future. Pay for hotel but not lose race entry fee.
Not run and maybe do something (half marathon) later in May close to home. No hotel fee but lose race entry. Maybe ready to run a little faster.

My head is swimming with possibilities. My brain and heart are thinking different things. I think I know my answer but am waiting to fully decide. Thursday I ran it felt fine and so is this morning. So frustrating!

Linking up with Jill for Fitness Friday! Happy Friday, What are your weekend plans?

Tuesday, April 21, 2015

Taper Madness and an angry hamstring!

Week 14 is in the books and I hate t say it but the hamstring is still not 100%. Between that and the craziest week I've had in a long time I am physically and mentally exhausted and taper madness is in full force! Looking back I probably did a little too much running last week.

Monday: Lift legs/back/abs
Tuesday: Intervals: 7x800m at 6:30 pace Easy hilly 7 miles in 1:01
Wednesday: lift arms/abs and easy 5 miles with a friend
Thursday: 6 miles (4 mile tempo 7:15 pace) but I did run negative split: 8:42 8:32 8:21 8:12 8:01 7:50
Friday: P90X Cardio X and chest/back/abs Nothing other than another long work day
Saturday: 16 miles at 8:29 avg pace
Sunday: Easy 5 mile run with Cooper and a friend and yoga

Less than 2 weeks until marathon #27 and I am getting worried. I have rethought my plans and since I have no plans to run Boston in 2016 even if I qualify I am aimed for a comfortable race. Yesterday after watching the coverage I had a slight moment of wanting to be back! Who else was watching Boston coverage? What a rough weather day!

Monday: P90X Chest/Arms/Abs
Tuesday: Tempo 1 mile easy 8 miles at 7:30 1 mile easy
Wednesday: P90X Cardio X and Back/Arms/Abs
Thursday: 6 miles with 3x1600 at 6:45 then back to PT!
Friday: P90X Arms/Abs
Saturday: 10 miles
Sunday: Inddor Triathlon

My goals this week are to listen to my leg, roll daily and work on eating an anti-inflammatory diet. What are your weekly goals? 

Congrats to everyone who ran Boston yesterday!

Love this picture from yesterday!

Monday, April 13, 2015

Marathon weekly! Updates and taper

What a crazy week! I am officially in taper mode so watch out! I feel like this training just started and now I’m less than 3 weeks from my 27th marathon! I think a lot is due to finally getting good weather. I just had my highest mileage week in over 6 months which seems odd considering it was under 50 miles!
This was Friday!
Monday: Lift chest/back/abs
Tuesday: 5.5 mile hill run
Wednesday: 7 mile interval run and lift arms/abs
Thursday: 9 mile (7 mile tempo 7:30 pace)
Friday: P90X Cardio X and abs
Saturday: 22 miles at 8:40 pace
Sunday: 4 miles easy with Cooper and MRTT friends

2 days later on Sunday!
Like I mentioned on Friday my hamstring was acting up but luckily was better thanks to lots of rolling. Let’s just hope this was it. Mentally I can’t handle any issues during taper! Hoping for continued good weather and running.

Monday: Lift legs/back/abs
Tuesday: Intervals: 7x800m at 6:30 pace
Wednesday: Kickboxing and lift arms/abs
Thursday: 6 miles (4 mile tempo 7:15 pace)
Friday: P90X Cardio X and chest/back/abs
Saturday: 16 miles
Sunday: Easy run and yoga

My goals this week are to…
  1. Get in all workouts
  2. Focus on nutrition- eat only when hungry!
  3. Foam roll daily
  4. Be in bed at 9pm

How was your week? What goals do you have this week?

Friday, April 10, 2015

Friday training updates

Sorry, I kind of disappeared for awhile here! Things have been up and down so I figured it was time for an update on my life, training and all that goes with it!

2 weeks ago I ran my first 20 miler of this training and longest run in nearly 6 months. Luckily I had friends to join me for the first 11 miles but was on my own for the rest. This kept my pace for getting too fast to start (which I have a bad habit of doing!). Everything went great until the final mile when my right hamstring started getting tight, I finished and got in my car. As soon as I sat ouch! My hamstring was in full spasm, I got home and made Matt dig in to work it out. Overall a good run but I could have done without the ending.

The following day we flew to Los Angeles for my work trip and spending 4 hours on a plane and another 1 hour in the car was not fun for my leg! Plenty of walking helped that afternoon and the next day but sitting in a work conference wasn't great. Luckily we had plenty of time for Disney Land and I averaged 20,000 steps+ each day. I think the iPhone health tracker is kind of fun to look at. Plus I got in a couple nice early morning runs in Anaheim, thrilled to run in shorts and a tank again.

By Friday I decided it was time to get my hamstring worked on in prep for the last few weeks of training. Mentally I just can't handle this hamstring to act out again! I've been back twice for graston and acupuncture and it seems to be dealing with the issues, fingers crossed. I'll safe you all the lovely site of my bruised and irritated thigh from all work, I look like I've been punched! 

 I had a moment of panic 2 days ago when both my calf and hamstring tightened up during a morning run and were not happy. Luckily that has since improved and my body happily pulled out 9 miles at 7:45 pace yesterday! Today I stuck with yoga to work it out in anticipation of tomorrow! 22 miles and then I taper! Seriously I feel like this training just started. 

Mentally I think the 3 days a week of running is messing with me, I feel like my mileage has been too low and my runs lacking but physically I know this is my limit right now. So help me out, Who's had success with Furman 3 day training (or similar)? I just need to hear good stories to talk me down!

Happy Friday! What are your weekend plans? Linking up with Jill for Fitness Friday

Friday, March 27, 2015

5 Things on Friday

It's been an interesting week of ups and downs, snow and now sun, stress and fun.

Last Thursday I found out I'm allergic to Cooper! It explains why I've felt like my seasonal allergies haven't quit since last spring and my asthma has been kicking my butt! So we spent last weekend cleaning dog hair out of everything (a near impossible task) in hopes of me feeling better. I doing a month trial of medications and vitamins and then we discuss allergy shots. Ugh!

I have been chosen to join Team UCAN Inspire! I love UCAN and can't say enough great things about this run fuel. I mean what is better than no sugar drops or hitting the wall, no GI distress and burning fat?! Ask me if you want my referral code of 10% off

Snow! Yep woke up twice to snow this week! Seriously I am done with this! A few weeks ago I ran in shorts now I'm bundled up again. ENOUGH!!

Last week we took O to kindergarten orientation! Where did the time go? How did she go from a newborn who wouldn't sleep to a 5 year old who still doesn't sleep! I love seeing her grow and am ready for this but wow it still terrifies me at the same time!

My first 20 miler since my wave of injuries comes tomorrow! it has been 6 months since my last run this long and I am ready! Meeting some friends to get this done tomorrow is the perfect start to the weekend.

What are your weekend plans? Anyone racing?

Happy Friday! Linking up with Jill for Fitness Friday 

Thursday, March 19, 2015

Things: Puppies, Sleep and Shoes

Life has gotten crazy the last couple weeks, work is extra busy because part of my team is out plus I've been working longer days and weekends. Trauma season hit early this year! The consequence of an early spring,, oh well I'd rather have the nice weather.

My hip has been achy so last week I got back in with my sports chiro for some work. I needed that! I also needed new shoes and thanks to Adidas for changing shoe names I was way too confused to order online like I usually do! Luckily I love my local running store and headed for a much needed visit on Monday and came home with these pretty purple guys! Finally after nearly 15 years running I get purple shoes :) Cooper made sure they were kept safe... But I did find out that I had unkowingly switched shoes and that was probably contributing to my current issues.

Although he kept the shoes safe, my flash drive was a different story! The dog truly did eat my homework!! I have parts of my thesis saved on here, luckily most is saved elsewhere but not in one piece! We tried but it looks like this guys days are done.

Sleep, where are you?! I go through phases of great and awful sleep, well here I am frequently seeing 1:00 on my clock and fighting for those last few hours of sleep. Usually my trick is vitamin D but that seems to have failed me this time. Lack of sleep is not helping with the increased work and workouts, I'm happy to say I've only given in to extra coffee once this week.

What's happening this week in your world? Any good "the dog ate my homework" stories"?

Friday, March 13, 2015

Fitness Friday: Things to think about when meeting with a sports dietitian

One of my goals for 2015 is to look at all aspects of my training beyond just the physical part to attempt to improve on my running performance. I’ve made huge changes to my workouts, running mileage and cross training in the past year (greatly over the past 6 months). For the past couple years I’ve toyed with the idea of meeting with sports dietitian but haven’t found the time to pursue it. A few weeks ago I met a local elite runner who spoke to our MRTT group and she gave me information on the person she had worked with. So why not?

Over the past few months I’ve been researching different sports dietitians/nutritionists but haven’t found the perfect fit. There is a lot to consider before paying someone to critique your eating and work with you to improve. Honestly I’m not sure I want someone to see that I may sit down and eat almond butter by the spoonfuls!

Things to consider before working with a sports dietitian
  • What is there education and certification? A registered dietitian (RD) completes either undergrad or graduate courses and sits for a national certification exam. There are specialty exams to become a sports dietitian as well.
  • How long have they been in practice and have they worked with endurance athletes? With the large amounts of nutrition programs popping up, heck I got a Groupon last week for program to become a Nutritionist in 6 weeks! It is essential to know their background, have they worked with other runners and what was their success. Ask around for referrals. Did they just start or have they been at this and stayed up to date on current knowledge.
  • Are they accepting and knowledgeable about specialty diets? I have been to a few sports medicine conferences and listened to talks by dietitians who respond on vegetarianism and how athletes need animal products in their diet. As a vegetarian it is essential for me to work with someone who won’t make it their goal to change my eating preferences. As well as they need to be knowledgeable on celiac, not only gluten free diets but the physiological basis of the disease.
  • How much will it cost? Some insurance will cover meeting with a dietitian but rarely for sports performance purposes. There will be an initial consultation fee and follow up fees that need to be considered. Make sure to know what is included or if packages are available. Also can you get a free short meeting to see if you and dietitian click?
  • Will they want to know about more than just food? This is critical. Yes the big part is food intake but also knowing when you eat, why you eat what you do is key. Beyond that is there underlying issues medical and beyond. In my paperwork I was asked about recent labwork, stress levels, current and ideal weight, sleep and more.
  • Today I will be meeting with a sports dietitian for a short “meet and greet” to talk about how she can help me, my goals and more. We will use this time to see if we can work together and set up a more in depth meeting if we are a fit. I have been tracking food for her (yes all food!). I’ll keep everyone updated on my journey with her. My goals as of now (these may change as we talk) are to figure out my needed intake and the breakdown throughout the day and between calories/fat/protein.

Have you worked with a sports dietitian? What did you learn or what would you want to learn from one?

Linking up with Jill for Fitness Friday!

The Manitoba Harvest Winner is Natalie P! Congrats