The view from up top and building back up!

This is the view from the trail that I ran on a few weeks ago.  It's simply gorgeous.  I've only done the lower part over again, I don't want to push it, but my family hiked up to the waterfall that's below it so I had to take some pictures while I was there.  Next Saturday is when I plan on running it again.  And I even found a crazy running partner who wants to do it with me!  Yeah!  

So to catch up the last couple of weeks:  
Saturday:  3 miles

Monday:  Stair stepper for 60 minutes Full body weights and stretching

Tuesday:  Run 2 miles Jumped rope for 15 minutes

Wednesday:  Ran 2-1/2 miles

Thursday:  Ran 3-1/2 miles

Saturday:  Ran 5 1/2 miles in the wind.  Yuck.  Still no pain. 

Monday:  Ran 3.25 miles hard, full body weights, stretching, hike in the afternoon

Tuesday:  Ran 3.25 miles easy with 3 small hills

Thursday:  Ran 3.25 miles full body weights

Friday:  Ballet, walked 2 miles

Saturday:  4.5 miles hard hills

Monday:  4 miles full body weights, stretching, hike in the evening

Tuesday:  35 minutes of jumping rope

Wednesday:  4.25 miles 

I'm actually really proud of myself that I've shown such great restraint.  And it's paid off.  I've only felt my IT bands a couple of times and it's only been the tightness.  I've really tried to build back up so that I don't stay injured for months.  The Wasatch Back is coming up fast and I'd be lying if I said I wasn't nervous.  More to come on that later!

Blogging slacker

I guess I've been a posting slacker.  I really wanted to take some pictures of a run I did recently, but it snowed and so you couldn't see the trail as well.  I keep waiting for it to melt, but it keeps snowing.  So here's the report without the picture.  

From 2 and 1/2 weeks ago:

Monday:  2 miles.  Still felt a little spent from being sick and didn't want to over do.  Full body weights and stretching.

Tuesday:  2 miles.  More stretching.  I was feeling much better by this day and was rearing to go.  

Wednesday:  5 of the toughest miles EVER!  I was feeling really great physically this day.  However I was really stressing over some other things so I took it out during the run.  I went back to the new trail I had found near my house.  It's almost 2 miles to the trail: the perfect warm up distance.  Then the hills start.  I was a little worried about my piraformis acting up, but it did great!  The trail looks really fun from down below it.  There's a newly developed part that leads to a higher one.  It looked like it followed the mountain back to my house so I decided I'd brave it.  It was such good weather!  Once I started on the LONG climb, I started wondering what I was thinking.  It was not a developed trail, more like a deer trail.  I was jumping over sagebrush, avoiding rocks and one dead deer.  I climbed over a big barbed wire fence and then over another fence.  Once at the top, it was beautiful.  I ran over (and through) a little stream and could see the whole valley from up there.  I just couldn't find the trail down.  I could see my house, but couldn't see how to get down.  I ended up having to run clear across the mountain and double back to get down.  Really hard.  Really fun.

Thursday:  Did full body weights and stretching.

Friday:  11 miles, the furthest I've been since August.  Felt great.  No pain at all.  Great weather.

Saturday:  Ran to ballet class.  3 1/2 miles.  LOVE this class.  I don't know what I'm doing, but it's SO much fun.

Sunday:  woke up with excruciating IT band pain.  It only got worse as the day went on.  I was pretty much limping by the end of the day.

Monday:  saw the chiropractor.  Yep, it's those rocky hills that he thinks did it to me.  I was instructed to ice it, not run for a week, and stretch.

Tuesday:  full body weights, dance video, and stretching.

Wednesday:  more stretching.

Thursday:  feeling much better, dance video, full body weights, and more stretching.

Saturday:  Ran 3 1/2 miles.  More ballet, more stretching.  No pain while running, although it felt a little tight at the end of the day.

Tuesday:  Did the stair stepper for 60 minutes, stretching.

Wednesday:  Full body weights, stretching.

Friday:  More stair stepping, 60 minutes, stretching.  

I guess I'll start up again next week slowly and avoid those rocky hills for a while.  I know I say this a lot, but when will I ever learn?  My body and my mind have different ideas of what they can do.

The Climb

I realized something this last week.  It's been a long time coming.  Like about a year.  And it took a silly song to do it.  I came across my training schedule from last year.  I had kept notes on how I had felt during the run and whether I had made it a negative split or not, which was one of my initial goals for last year.  Almost every run was good.  I wasn't dealing with any injuries.  My body felt strong and I was getting faster.  I was learning to start out slow and then push my body even at the end of the run when I was getting tired.  Every run leading up to the Salt Lake Marathon was great.  Then the marathon came.  It was disappointing to say the least.  Four weeks later I ran the Ogden Marathon and had an even worse experience.  It really messed with my  mind.  More than I'd like to admit.  I cried for days afterwards.  I cried for weeks afterwards just thinking about it.  My confidence was shot.  Running wasn't as fun anymore.  I felt like I had something to prove, if only to myself.  I started leaving the watch at home.  I just didn't want to know where I was.  I pushed myself when I shouldn't have.  And injury is what happens when you do that.  So, back to the point of this whole story.... Last week my daughter introduced me to one of her new favorite songs.  She's a preteen and I'm often forced into listening to her music.  I hate to admit that I like some of her stuff and it's been added to my playlists.  But this one caught my attention for the lyrics.  Since I have no pride I'll just admit that it's a Miley Cyrus song called The Climb.  

Here are the lyrics:

I can almost see it, that dream I'm dreaming.

But there's a voice inside my head says you'll never reach it.

Every step I'm taking, every move I make

Feels lost with no direction, my faith is shaken.

But I gotta keep trying, gotta keep my head held high.

There's always gonna be another mountain,

I'm Always gonna wanna make it move.

Always gonna be an uphill battle

Sometimes I'm gonna have to lose

'Aint about how fast I get there

'Aint about what's waiting on the other side.

It's the climb.

The struggles I'm facing, the chances I'm taking

Sometimes might knock me down but no, I'm not breaking

I may not know it, but these are the moments 

That I'm gonna remember most, just gotta keep going

And I, I gotta be strong, just keep pushing on.

Why do I get so fixated on that marathon day?  It's really all the training leading up to it that is where I learn and grow.  It's the climb.  There will always be other big days, other goals to reach, but it's in the getting there that makes all the difference.  As I looked at that training schedule the happiness and success came flooding back.  That was a great time in my running life.  And I let one day (o.k. maybe two) ruin it.  For far too long.  I'm gonna try and remember this as I continue to train for the next mountain in my life.

Getting back into it

The last couple of weeks have been a blur.  I got sick.  My kids were sick.  There was not much sleep involved and even less running.  The first week I tried to keep it up, 3 miles one day, 2 miles the next.  But it just wasn't worth the coughing fit I'd have afterwards.  I still longed to run, but after things took a turn for the worse, (kids got ear infections and fevers and I got my sinus infection back) I gave up.  I didn't even want to run.  I managed to lift weights twice the first week and twice the second week, but even my pushup/crunch challenge got put on hold.  So last Saturday I finally got back out there.  I ran 5 1/2 miles with some challenging hills on the mountainside (new trails discovered! Hooray!)  It felt great to be out there again especially since the weather was so nice.  I even got a bit of a tan line.  The last mile seemed long.  But I desperately needed the break from the sick house.  I had a nice coughing fit when I got home, but I wasn't sore like I thought I'd be after a week and a half break.  Yesterday I ran 2 miles easy and got back to the challenge.  I moved up to the 30 push ups and 300 crunches.  The last few were tough, but that's how it's been each week I've moved up.  I'm going to try to get back into the swing of things this week.  

Weekly Report (It's pretty pathetic that I can't think of a new title)

I had a really sick child last week.  It makes it really hard to do exercise when your little one just wants you to sit and hold them and watch movies all day long.   Not that I'm complaining.  He rarely wants me to hold him anymore so it was a joy that I savored.  However, now that I have little one's barking cough and runny nose, there's not so much savoring anymore.  He's almost back to normal and little sis and I are now in the thick of things battling this croupy cough.  Yuck.  Good thing cold's don't last forever.

So, Monday:  full body weights, took out the lunges from last week.

Tuesday:  3 miles on the treadmill doing intervals.

Wednesday:  2 miles outside.  These were supposed to be recovery miles but I felt so good I pushed it the entire time.  Why do I do these stupid things?

Thursday:  4 miles on the treadmill doing 8 minutes of running and 2 minutes recovery.  Felt horrible during the first interval.  Second one was o.k.  Third one I thought I might die.  And the fourth one, well, I quit after 6 minutes.  I just couldn't do it.  Note to self.  Make recovery runs really recovery runs or you will pay for it the next day.  Even my push ups and sit ups were extra hard this day.

Friday: full body weights again.  This was the first day I could feel that darn cold coming on.  I was ignoring it.  It was not going to get me.

Saturday:  a little over 9 miles, slow, outside.  15 degrees when I left.  32 degrees when I got home.  My body felt so strong and good the entire time.  One of the best long runs I've had in a while.  Came home to a quick ice bath, hot shower, stretching, a quick meal, and then off to my next adventure.  

A new class.  A ballet class.  My girls both take ballet from a fabulous teacher.  I don't know how our little town got such an amazing and accomplished ballerina, but I'm glad we did.  We switched dance schools earlier in the fall and it's been a really good thing.  As I was watching the class on Thursday, I marveled at their flexibility and leg strength.  That's what I needed.  I remembered that she taught an adult ballet class so after the class I asked her about it.  I told her that I was thinking about taking it to improve my running.  I need flexibility.  She was really excited and told me that she taught the Wharton stretching technique that was developed for marathon runners and ballet dancers.  I had remembered reading about it before and was really excited.  Now I just needed to know if I had to wear tights and a leotard and if I had to perform in front of anyone.  Since the answer was "no" to both questions, I signed up.  Buying my ballet shoes was pretty fun.  I have to admit that I woke up pretty nervous and excited that morning.  The class was great!  It was an hour and a half of me trying to keep up.  My quads and calves are really sore and my hips were killing me during the workout from all the turn out.  It's working my legs in a whole new way.  I really hope this will be good for me.  It's only every other week so I'm going to have to do some homework.  But I think it will help balance out all those muscles that don't get used running.  And Miss Michelle says she may just join me for a run to work those muscles that she doesn't use during ballet.   

Now I just need to figure out how to not do a long run on the days that I have ballet.  I think it was a bit much.  I didn't refuel as much as I should have, I just didn't have the time.  And so I was hungry all day long and was even up at 2:30 in the morning eating yogurt because I was starving!  I definitely need to plan that better.  It was a good week.  Now if I can quit being sick, this week will shape up to be good as well!

Sinus Infections don't make you run faster

Last week was a bit of a bust due to a nasty sinus infection.  I was extremely sleep deprived from the pain in my jaw that that nasty infection was giving me.  And then the headaches just wouldn't end.  So this is what I ended up with:

Tuesday:  full body weights- added in lunges to lower body

Thursday:  4 1/2 mile run at steady state for 7 minutes and recovery for 2 minutes

Friday:  full body weights

Saturday:  9 mile run that probably included 3 miles of walking.  My body was not happy with me for any part of this run.  It just seemed hard on my lungs and my whole lower body was hurting.  My piriformis was throbbing and my hips just ached.  I was even with Jodi for part of the run and it wasn't enough of a distraction!  All I can figure is that the lunges must be working that muscle too much and I need to modify them, make them easier some how or just eliminate them.  Maybe it was just a bad day.  I hurt all the rest of the day and all night long.  But thanks to Janz and the rolling pin, (it dug in there deeper than my foam roller) by Monday I was doing very well.  I'm still continuing to stretch it, but during my run today it didn't hurt at all.  And in fact, I forgot to wear my knee bands and had no knee pain whatsoever!  Hooray!

Oh and I'm still continuing on with my abs and pushup program.  It's getting harder but it feels good to know that I'm getting stronger and by the end of the week, I'm ready to move on.  

And I am thankful for each step I am able to take.  Read Mike's 1/2 marathon adventure and be inspired.  

Again...weekly recap

Monday:  full body weights and stretching 

Tuesday:  3 miles of interval work on treadmill

Wednesday:  full body weights and stretching

Thursday:  4 miles of 6 minutes running and 2 minutes walking intervals.

Friday:  2 miles of recovery and full body weights and stretching

Saturday:  5 1/2 miles on treadmill.  Planned on 6, couldn't do it any longer.

I've continued with my abs and pushups.  I'm on week 3 now and my abs are killing me today.  On the up side- everything else is doing well.  I'm amazed at how well my piriformis is holding up and the IT band pain is pretty much completely gone.  I've just got to keep up the stretching and rolling and not slack off.  Hopefully by the time the hill training needs to start, I'll be ready to jump right in.  

If you get a second, pop over to Mike's blog and check out his last couple of posts.  There's a good laugh, an inspirational story, and his detailed countdown to his next half marathon.  It's worth checking out!

Weekly Report

Monday:  weights

Tuesday:  3 miles interval work- increase slightly from last month and added an extra repetition.

Wednesday:  weights

Thursday:  3 miles steady state- increased slightly from last month too.

Friday:  8 -1/2 miles slow running.  Felt so good to run "far" again.  I've really missed it.

I've also been doing this crazy beach ready workout with my sister.  This is week one for us!It consists of 100 crunches and 10 push up every day.

Week two 150 crunches, 15 push ups

Week three 200 crunches, 20 push ups

Week four 250 crunches, 25 push ups

Week five  300 crunches, 30 push ups

Week six  350 crunches, 35 push ups

Join in if want!  I need people to suffer with!

Equal Time, really?

It seems like the older I get, (and I'm not THAT old) the more time I'm spending on the pre and post part of the workout.  I know some of you know what I mean.  Anyone who says that they can just get up and go run is young.  My routine is getting painfully longer and I'm not enjoying it.  However, I think it is helping my body, so I guess I'll have to continue.  The stretching, the rolling my IT bands and piriformis, the icing, and then the post workout meal seems to be taking as long as the work out itself.  Last week, while doing some lower body exercises, I kinked my piriformis right back into full injury mode.  I'm learning what exercises I can and can't do.  The bridge pose with one leg extended is not one of them.  I've quit doing the stair stepper too.  However, I was SO diligent with the heating pad and my stretches and about 2 days later it was almost completely gone.  I really couldn't believe it.  While rolling my IT bands last week, I found a spot about midway up my leg that feels almost like a  knot.  I've been working on that slowly (as it hurts very badly) and I think it's working itself out too.  So, all in all, that time must be paying off.  I guess when you're injured and getting older it gets more important to take that longer warmup and stretch like crazy afterwards!  See... I'm learning!

For last week...  Monday- still felt tight after Saturday's run so I did yoga (this is where I kinked my butt again.)

Tuesday- 3 miles of interval work

Wednesday- 2 miles easy recovery and weights

Thursday- 3 miles of 9 minutes running, 2 minutes walking

Friday- yoga and weights

Saturday- 6 miles of slow running

An Old Friend

My five mile route.  During the last two years it was the five mile loop.  I used it for my long runs.  I'd run it twice if it was a 10 miler or 3 times if it was a 15.  And even 4 times for those 20 mile runs.  It was close to home if I needed anything and it was a good gauge as to where I was in the run.  A 1/2 or a 1/3 of the way done.  I know where every mile marker is and where the uphill ends and I look forward to the downhill part that's on the way home.  I love the creek that I run by that always shady and the school that means I'm less than a mile from home.  It's familiar and comfortable and last year I couldn't stand it.  I was sick of it.  I hated running any part of it.  I needed something new to look at.  Something where I didn't know what was around the corner.  Somewhere that I wasn't sure how many miles I'd gone.  

But Saturday it was like an old friend.  I ran my 5 mile route and loved every minute of it.  I've run it in every type of weather and memories flooded over me.  I could see my oldest riding his bike beside me, my best friend running along side me and then biking the next lap.  I could remember running in terrible wind, in snow, and in the heat where I'd detour slightly for the drinking fountains on Main Street.  I remembered the dog that tore after me and then looking for it the next time around.  It was familiar and wonderful and it felt like normalcy.  I'll take some  normalcy.  Saturday it was raining.  Well more like pouring and I couldn't have been happier.  I think running in the rain is my favorite weather.  It was really coming down and was cold and foggy, but still really great.  I was wringing out my gloves on the way home and was soaked clear through.  My shoes were soaked and the squishing was pretty bad, but to run again.... wow.  It was incredible.  

The rest of the week consisted of 45 minutes on the stepper and then running 3 miles two other times on the treadmill.  I also was able to lift twice.  Good week.

Another Week, Another Report

This last week seemed to be really good.  My knees are feeling better and stronger and my bum is pretty loose and feeling good.  Tuesday I ran 2 1/2 miles doing intervals.  I kept it the same speed as last week and it felt slightly better.  I'm still struggling for breath at the last interval, but I figure that's good for my heart as long as my body can keep up.  Wednesday I did yoga after feeling a little tight in my hamstrings and was amazed at how much better I felt afterwards.  I need to remember that.  Thursday I ran 3 miles doing 8 minutes of running and 2 minutes of walking.  Saturday I went 4 1/2 miles very slow but ran the whole time.  My IT bands started to get tight towards the end so I just slowed down even more and they did well.  I had an ice bath afterwards and though my quads were still slightly sore the next day, I think I did surprisingly well.  I'm still working on a base and won't be increasing my miles too much.  But I'm excited to be back running, even if it's slower than molasses.   I'll take it.

I'm back?

So I took all of my bloggy friends' advice and took 5 whole weeks off from running and any other sort of cardio exercise.  I must say that it was good timing, if anything, being so close to Christmas.  I also went in to see my chiropractor about my piraformis.  After two visits I was almost 75% better.  It kind of made me mad I waited so long to get in there.  And after being diligent with the heating pad and stretching I'm about 97% better.  I can sit in the car without hurting.  I am no longer waking up in the middle of the night with a throbbing butt.  This is good news.  

I started running last week.  It feels like I'm starting all over again.  The out of breath phase is bad.  The sore legs.  It's all there.  But hopefully it will come back fast.  I guess it had been more than 5 weeks off.  I really haven't been normal since August.  So the first day was a shock to me about where I am now.  I was kind of depressed.  But I'm o.k. with it now.  My knees are not 100 % better either.  But I'm just taking it easy, walking when they hurt, and not pushing it.  I'm just happy to be able to run again that I think I'll just take what I can get.  I did 25 minutes the first day.  I'm going to stick to the treadmill for a while so that I don't have to deal with ice or hills or the curve of the road.  I rested the second day and then went for 45 minutes on Wed.  I ran for 6 minutes and then walked for 1 1/2 minutes.  I rested the next day and then I did my stepper thing for an hour on Friday.  Saturday I ran for 45 minutes and did 10 minutes followed by 2 minutes of walking.  I guess I'm back to working on a base.  And that's o.k. 

My plans for the next year include running the Wasatch Back in June with a team called Mommies got Back and then hopefully staying healthy enough to run the Top of Utah Marathon in September.  I hope those are reasonable goals for me.  I guess only time will tell and I'll take it as it comes.  

Thanks to all my bloggy friends who give me such good advice and support.  It is so appreciated!

Frustration

It's been a while, I know.  But to tell the truth, it's just not very much fun to write about nothing.  I ran 2 weeks ago and was still in pain.  So I decided that I'd try to be smart and not run for the rest of the week and just see if my rear pain would ease up.  Every day it seemed to get better.  So the next Monday I did my stepper thing for an hour and started up my weight routine again.  I also jumped rope and hit the punching bag.  Then Thanksgiving hit.  Not that I overdid it on the food or anything but the 6 hour car ride did nothing good for my knees or butt.  I could feel them both again just doing normal stuff.  So I jumped rope yesterday and worked out a little frustration on the punching bag and stretched.  Today I ran 2 miles and was in pain for the last few blocks.  I don't really know what to do.  I want to be able to run again for longer than 20 minutes.  So maybe it's time to give it a rest for more than a couple of weeks.  It just kills me to think that I was running 25 miles a week or more 6 months ago and now I can't even run 2 miles.  I don't even have a game plan.  I know I need to stretch more and use my roller more.  What else can I do?

These reports are pretty boring

I'm getting pretty tired of these silly little runs.  I'm ready for some hardcore training.  Too bad my body seems to think otherwise.  It will come, it is coming.  I definitely need patience.

So... last week.  Monday:  25 minutes jump roping followed by the punching bag routine followed by 3 hours of steam cleaning my carpets due to a really fun flood.  

Wednesday:  3.5 miles.  The pain in my knees and rear was not good this day.  I went home pretty discouraged.  Stretched like crazy over the next few days.

Saturday:  Ran 2.5 miles with my knee straps (I haven't been using them at all), had 0 knee pain and only slight rear pain.  Then raked 6 houses worth of leaves for 2 hours.  

Oh and if cleaning and vacuuming all during the week counts for anything, throw that in there too!  What a week.

Rest and Relaxation?

So this week was pretty much a bust.  I used my stepper on Monday for 45 minutes and then hit the punching bag, literally I guess.  By the end of the day my rear (piraformis) was back to being miserable and I was pretty much limping around.  I decided to take off Tuesday and see how I was doing.  It wasn't doing any better by Wed. so I just decided to take the week off and see if I could get it better.  At least I know not to do any big hills for a while even after it quits hurting.  I did a lot of stretching this week with my heating pad beforehand.  I am finally doing a bit better.  I did upper body weights one other time during the week but that was about it.  

I did want to mention an exhibit that we went to a few weeks ago that was so cool.  Body Worlds made a stop in Salt Lake for a few months and Janz took me to it for our anniversary.  If you haven't heard of it before, it's an exhibit of cadavers without skin, for the most part, posed in a variety of athletic positions.  You can read about it and see some pictures here.  It was so interesting.  I loved it.  It was kind of fun picking out the parts of my body that are bugging me.  If you get the chance, it was definitely worth it.