monday: ran on the tready before work. I did four miles. for a recovery run, I think I pushed it a little too hard for part of the run. my right hamstring hated me the rest of the day. that evening I had another massage, which seemed to work a lot of the kinks out.
tuesday: I ran two miles on the treadmill and then did some plyo. the ten minute jump rope routine. this time I was able to do it on the floor with the big mat, so it was easier on my joints, etc. and my calves weren't tight afterwards. bonus. afterward I did about a half mile cool down on the treadmill, I think.
wednesday: I had planned on going to early AM masters, but opted out of that to go with my cute husband instead. well, we both slept in too long and he wasn't feeling well anyway, so I ended up going after work. bad idea. there was a high school water polo game going on. which means fewer lanes to lap swim. which also means the girls warming up for the next game will swim in your lane. but they won't swim full laps. they'll just do these half lap things or just sit at the wall and generally just get in your way. now out of all three lap swimming lanes did they have to choose mine? I will never know. . . here is what I remember of the workout I made up in my head as I went:
500 warmup
some pull buoy action (until I noticed my left shoulder hurting... then I stopped and stretched)
200 reverse IM order (50's of each stroke)
100 (25 hard, 25 easy, 25 hard, 25 easy)
100 (50 hard, 50 easy)
100 (75 hard, 25 easy)
100 (hard)
100 (75 h, 25 e)
100 (50 h, 50 e)
100 (25 h, 25 e, 25 h, 25 e)
200 IM
cooldown
thursday: ran around liberty park. I was starving, but I had to go. so I did. I felt pretty good for literally running on empty. I ran the perimeter of the park.
friday: well, I haven't really done anything today and I think I'll keep it that way. I'm taking it as a rest day. I've got a big race tomorrow. the provo city half marathon. yep, I decided to do it and registered yesterday. I figure I might as well pay someone else to plan the course, place the water + gatorade and give me a tshirt! you can never go wrong with that.
Friday, April 04, 2008
Sunday, March 30, 2008
sixteen
my long run yesterday was good. I felt strong.
going into it I wasn't sure what the weather would bring. they had been forecasting snow and/or showers all week. not something I necessarily want to run in, but will run in if needs be. the only problem was I didn't quite know how to dress for the run. it had currently been clear with temps in the low forties. would that hold? would I be out there when things changed suddenly and drastically?
I had thought about doing the baby pug tree run for that reason. if things turned for the worse I could run home and put on some additional layers, or change out of wet ones. but I didn't really want to do the baby pug tree. I am a little over it.
peter generously offered to go place some water bottles out for me. just like last week I did the 14 miler zoo/wasatch run. I just added two extra miles in the beginning to make it 16 miles total. I did a quick western run of the baby pug tree and then was off on the rest of the run.
can I just tell you how much better I felt at each point of the run over last week? and that was with two additional miles already under my feet! I didn't really start getting tight until about mile 12 or so. this is a good sign.
I felt strong.
pete rode the course on his bike and dropped off the water bottles in our designated spots. I met him soon after he had turned around. he was surprised I was already to that point; I must have been cruising! also, my outfit choice was perfect, just in case you were wondering. and I know you were. layered long sleeve tee's with my vest, tights, beanie, snot-gloves. I'm so glad I opted for the vest because it gave me a place to stash the beanie and gloves when I didn't need them. there were a few times where I had to pull them out of the pockets because it got windy and the temps dropped. thankfully no rain or snow. just a fierce headwind for the last three-fourths of the run.
I'm feeling good about where things are right now and where they are going. I am so much farther along than I was last year at this time. cramming in my training after an injury is no fun and really affects your body. I'm so glad that this year I have remained relatively injury free--just those chronic annoyances--and have had time to get that solid base under me. this year should prove drastically different from last years marathon. and I'm so excited to see it all play out.
16 miles; baby pug tree west, zoo/wasatch
going into it I wasn't sure what the weather would bring. they had been forecasting snow and/or showers all week. not something I necessarily want to run in, but will run in if needs be. the only problem was I didn't quite know how to dress for the run. it had currently been clear with temps in the low forties. would that hold? would I be out there when things changed suddenly and drastically?
I had thought about doing the baby pug tree run for that reason. if things turned for the worse I could run home and put on some additional layers, or change out of wet ones. but I didn't really want to do the baby pug tree. I am a little over it.
peter generously offered to go place some water bottles out for me. just like last week I did the 14 miler zoo/wasatch run. I just added two extra miles in the beginning to make it 16 miles total. I did a quick western run of the baby pug tree and then was off on the rest of the run.
can I just tell you how much better I felt at each point of the run over last week? and that was with two additional miles already under my feet! I didn't really start getting tight until about mile 12 or so. this is a good sign.
I felt strong.
pete rode the course on his bike and dropped off the water bottles in our designated spots. I met him soon after he had turned around. he was surprised I was already to that point; I must have been cruising! also, my outfit choice was perfect, just in case you were wondering. and I know you were. layered long sleeve tee's with my vest, tights, beanie, snot-gloves. I'm so glad I opted for the vest because it gave me a place to stash the beanie and gloves when I didn't need them. there were a few times where I had to pull them out of the pockets because it got windy and the temps dropped. thankfully no rain or snow. just a fierce headwind for the last three-fourths of the run.
I'm feeling good about where things are right now and where they are going. I am so much farther along than I was last year at this time. cramming in my training after an injury is no fun and really affects your body. I'm so glad that this year I have remained relatively injury free--just those chronic annoyances--and have had time to get that solid base under me. this year should prove drastically different from last years marathon. and I'm so excited to see it all play out.
16 miles; baby pug tree west, zoo/wasatch
the weekly rundown
oh my goodness, I'm sure having a hard time remembering what I ran this past week. I can barely even remember my run on friday, and that was two days ago! sorry this is a little spotty, but here goes. . .
monday, march twenty-fourth:
4 miles; the big loop?
tuesday, march twenty-fifth:
3.5 miles; through liberty, then around liberty and back home. . .
wednesday, march twenty-sixth:
got a sports massage. . . there is much to be worked on on the body of anna jo. . .
thursday, march twenty-eighth:
3 miles; around the perimeter of liberty. . . okay, I can't really remember if this is what I actually ran on thursday, but I think so. I do remember my legs feeling like dead weight.
friday, march twenty-ninth:
3 miles; liberty. for some reason it felt like there was a huge ball stuck inside my left glute. I don't know if it was from something I did the day before, but there was a knot and I could totally feel it with every step! I do think it lessened as time went on. it didn't really stick around for the long run the next day, so that was good. it was bizarre, though.
monday, march twenty-fourth:
4 miles; the big loop?
tuesday, march twenty-fifth:
3.5 miles; through liberty, then around liberty and back home. . .
wednesday, march twenty-sixth:
got a sports massage. . . there is much to be worked on on the body of anna jo. . .
thursday, march twenty-eighth:
3 miles; around the perimeter of liberty. . . okay, I can't really remember if this is what I actually ran on thursday, but I think so. I do remember my legs feeling like dead weight.
friday, march twenty-ninth:
3 miles; liberty. for some reason it felt like there was a huge ball stuck inside my left glute. I don't know if it was from something I did the day before, but there was a knot and I could totally feel it with every step! I do think it lessened as time went on. it didn't really stick around for the long run the next day, so that was good. it was bizarre, though.
Sunday, March 23, 2008
fourteen
I ditched the baby pug tree run. though it is super convenient, it gets a little old. so very, very old. I did that one fourteen mile run I did last year. {I did change a few things up, though. instead of running along 9th east and up 8th south, I just took 17th all the way up to 15th east and over. I think it was a huge improvement.} it's a good route. it will now be my fourteen mile standby.
man, the first couple miles I felt awesome. by the middle my legs were starting to tighten up a bit. but even though they were tight, I still felt strong. near my turnaround I passed these two guys--I just felt like my little legs were just totally flying past these guys. it was a good feeling. yeah, the end of the run ended with that tight but strong feeling. I took an ice bath when I got home. (after stretching of course) I feel pretty good about my running right now. even though I'm constantly battling my right hamstring, I'm trying to take care of it and I feel so much stronger than I did last year at this time. I will be so much more prepared for this marathon than the last. and that's all I can ask for.
14 miles; the zoo/wasatch run
man, the first couple miles I felt awesome. by the middle my legs were starting to tighten up a bit. but even though they were tight, I still felt strong. near my turnaround I passed these two guys--I just felt like my little legs were just totally flying past these guys. it was a good feeling. yeah, the end of the run ended with that tight but strong feeling. I took an ice bath when I got home. (after stretching of course) I feel pretty good about my running right now. even though I'm constantly battling my right hamstring, I'm trying to take care of it and I feel so much stronger than I did last year at this time. I will be so much more prepared for this marathon than the last. and that's all I can ask for.
14 miles; the zoo/wasatch run
running at the morgue
thursday: march 20.
I did some plyo. I ran a two mile warmup on the treadmill. then did my little ten minute jumprope routine. it's killer. the next day (and the day after that. . .) my calves were totally feelin' it. I did a .25 mile cooldown, because that's all I really had time for.
I was a little annoyed, though, because I wanted to do the jumping of the rope on the rubbery workout area inside the ice skating rink section. but stupid trainer-guy was working out two figure skaters. lame. I just went over to the other side and did my routine on the hard concrete floor. not as fun. by the way, my mother told me the other day that if there was ever a huge disaster here in salt lake city, utah. the ice sheets at steiner were going to be the morgue. yeah, better believe that's all I could think about when I was there. I was just picturing myself on the treadmill looking out over a sea of corpses. um, I'd rather be watching the pee-wee hockey league for sure!
friday: march 21.
I was going to do some yoga or something. but as usual, if I don't make the effort to go running or do something else like the elliptical at the gym, the day seems to slip away and I get too busy to do that yoga I keep meaning to do. so it was a rest day. which is okay too, I guess.
I did some plyo. I ran a two mile warmup on the treadmill. then did my little ten minute jumprope routine. it's killer. the next day (and the day after that. . .) my calves were totally feelin' it. I did a .25 mile cooldown, because that's all I really had time for.
I was a little annoyed, though, because I wanted to do the jumping of the rope on the rubbery workout area inside the ice skating rink section. but stupid trainer-guy was working out two figure skaters. lame. I just went over to the other side and did my routine on the hard concrete floor. not as fun. by the way, my mother told me the other day that if there was ever a huge disaster here in salt lake city, utah. the ice sheets at steiner were going to be the morgue. yeah, better believe that's all I could think about when I was there. I was just picturing myself on the treadmill looking out over a sea of corpses. um, I'd rather be watching the pee-wee hockey league for sure!
friday: march 21.
I was going to do some yoga or something. but as usual, if I don't make the effort to go running or do something else like the elliptical at the gym, the day seems to slip away and I get too busy to do that yoga I keep meaning to do. so it was a rest day. which is okay too, I guess.
Wednesday, March 19, 2008
the liquid love
once again, the pool and I have reignited our love affair. I am happy to say that I made it to early morning swimteam. finally. it has been far too long.
that being said, todays workout totally kicked my slacker butt. though I didn't feel like my body forgot how to swim, actually swimming was very tiring. I hung in there, though. we did a lot of IM sets. our coach wanted to torture us today by putting IM sets back to back with reverse IM sets, pretty much making us swim the fly twice in a row. brutal. but that also meant that sometimes we would be swimming freestyle twice in a row, kinda like a holiday. (or so I pretended) anyway, it felt good to be back in the water. even if it was at six am. even if my muscles were screaming. it is so good for me. plus I love smelling like chlorine.
500 warmup
6 100's (50 kick/50 drill; the odds - freestyle, the evens - fly, back, breast)
100 IM
200 free
2X100 IM (IM, reverse IM)
200 free
3X100 IM (IM, reverse IM, IM)
200 free
4X100 IM (IM, reverse IM, IM, reverse IM)
200 free
100 cooldown
that being said, todays workout totally kicked my slacker butt. though I didn't feel like my body forgot how to swim, actually swimming was very tiring. I hung in there, though. we did a lot of IM sets. our coach wanted to torture us today by putting IM sets back to back with reverse IM sets, pretty much making us swim the fly twice in a row. brutal. but that also meant that sometimes we would be swimming freestyle twice in a row, kinda like a holiday. (or so I pretended) anyway, it felt good to be back in the water. even if it was at six am. even if my muscles were screaming. it is so good for me. plus I love smelling like chlorine.
500 warmup
6 100's (50 kick/50 drill; the odds - freestyle, the evens - fly, back, breast)
100 IM
200 free
2X100 IM (IM, reverse IM)
200 free
3X100 IM (IM, reverse IM, IM)
200 free
4X100 IM (IM, reverse IM, IM, reverse IM)
200 free
100 cooldown
tuesday, march 18th
I changed things up a bit. instead of doing the usual tempo run on the treadmill, I headed outside to appreciate the fantastic running weather. I did a hillier route a la sugarhouse park. my hamstrings seemed to hold up pretty well. I tried to be conservative on the hills as not to further aggravate anything.
since the weather was so freaking nice I got to wear shorts + a tee + a long sleeve shirt. well, after I warmed up I ditched the long sleeves. I didn't realize I had put my tee on backwards. and it was a totally obvious backwards too because the front neckline scoops down a bit lower. plus that whole nike logo that is obviously on. the. front. totally embarrassing! I'm sure all the people running behind me thought I was some kind of spaz who can't even dress herself. classic.
4+ miles; 17th to 15th east + the sugarhouse loop
since the weather was so freaking nice I got to wear shorts + a tee + a long sleeve shirt. well, after I warmed up I ditched the long sleeves. I didn't realize I had put my tee on backwards. and it was a totally obvious backwards too because the front neckline scoops down a bit lower. plus that whole nike logo that is obviously on. the. front. totally embarrassing! I'm sure all the people running behind me thought I was some kind of spaz who can't even dress herself. classic.
4+ miles; 17th to 15th east + the sugarhouse loop
monday, march 17th
I did a short run. around liberty park, on the outer perimeter dirt path. I ran home via 8th east. I felt pretty good, if I remember correctly.
3 miles; liberty
3 miles; liberty
Saturday, March 15, 2008
between the shadows of injury and illness
it's been a rough two weeks for my running. let me recap.
monday, march 3rd: a three mile run? something like that. I don't remember now if anything significant happened or how I even felt. I think overall things went ok and I might have even felt pretty good. oh! I do remember now. I did a short run around liberty park with peter. that's right. joint run team.
tuesday, march 4th: a five mile tempo run. I remember feeling a bit tired. like my legs just didn't have as much in them. I did a mile warmup, a mile at 8:20, a mile at 7:45, a mile at 8:20 and then my last mile was a cool down. even though I felt a little sluggish, I didn't really notice anything abnormal with the state of my hamstring.
later that night I went with my little church girls to learn some hip hop dance moves from this chick in our ward. we were really groovin'. not only did I almost break my wrists off (she was teaching us some sweet stall moves), but I must have done something to my right hamstring. like re-pulled it. like this is not good pulled it. total set back. I'm still not sure if it was the run, the hip hop, or a combination of both.
wednesday, march 5th: I'm pretty sure I did a 40 (or 60?) minute yoga for inflexible people leg series.
thursday, march 6th: I was going to do yoga, but I don't think I ever got around to it.
friday, march 7th: went night boarding. man, oh man! now I remember why I like to ski. my butt and wrists were totally feeling it by the end of the night! good thing snowboarding stresses your quads (at least when you plow down the mountain) more than your hamstrings. I would have been hating my life if I had tried to tele that night.
saturday, march 8th: I was scheduled for a 15 mile run. since my hamstring was in disrepair I settled on the side of caution and just did eight. I figure I have enough room in my training schedule to move things around a bit.
oh, and I woke up that morning feeling sick.
monday, march 10th: well, that little feeling of getting the cold hit me. and boy did it hit me hard! I didn't go to church on sunday, I didn't go to work on monday. I did find some time during the day to do a very slow three mile run around liberty park.
tuesday, march 11th: again, didn't go to work. this cold was taking over my life! no energy, sore throat, stuffy nose. I took this as a total rest day.
wednesday, march 12th: I felt bad for not going into work on monday and tuesday so I sucked it up and went in. bad idea. it totally wiped me out for the rest of the day. I didn't go running.
thursday, march 13th: again, I was feeling pretty low energy. I don't think I even stepped outside of my house.
friday, march 14th: I was feeling well enough for a half day at work. but no running.
saturday, march 15th: in efforts to reclaim my life I did a long run. I had 12 miles scheduled, so I was determined to get it all in. even if it was at a painfully slow pace. it actually wasn't too bad. I hocked a few logies there in the beginning, and a lot of snot rockets throughout. I tried to get plenty of fluids every two miles. my legs did start getting pretty tight around mile 7 or 8, but I just pushed through and did my twelve.
it felt good to have some normalcy back.
monday, march 3rd: a three mile run? something like that. I don't remember now if anything significant happened or how I even felt. I think overall things went ok and I might have even felt pretty good. oh! I do remember now. I did a short run around liberty park with peter. that's right. joint run team.
tuesday, march 4th: a five mile tempo run. I remember feeling a bit tired. like my legs just didn't have as much in them. I did a mile warmup, a mile at 8:20, a mile at 7:45, a mile at 8:20 and then my last mile was a cool down. even though I felt a little sluggish, I didn't really notice anything abnormal with the state of my hamstring.
later that night I went with my little church girls to learn some hip hop dance moves from this chick in our ward. we were really groovin'. not only did I almost break my wrists off (she was teaching us some sweet stall moves), but I must have done something to my right hamstring. like re-pulled it. like this is not good pulled it. total set back. I'm still not sure if it was the run, the hip hop, or a combination of both.
wednesday, march 5th: I'm pretty sure I did a 40 (or 60?) minute yoga for inflexible people leg series.
thursday, march 6th: I was going to do yoga, but I don't think I ever got around to it.
friday, march 7th: went night boarding. man, oh man! now I remember why I like to ski. my butt and wrists were totally feeling it by the end of the night! good thing snowboarding stresses your quads (at least when you plow down the mountain) more than your hamstrings. I would have been hating my life if I had tried to tele that night.
saturday, march 8th: I was scheduled for a 15 mile run. since my hamstring was in disrepair I settled on the side of caution and just did eight. I figure I have enough room in my training schedule to move things around a bit.
oh, and I woke up that morning feeling sick.
monday, march 10th: well, that little feeling of getting the cold hit me. and boy did it hit me hard! I didn't go to church on sunday, I didn't go to work on monday. I did find some time during the day to do a very slow three mile run around liberty park.
tuesday, march 11th: again, didn't go to work. this cold was taking over my life! no energy, sore throat, stuffy nose. I took this as a total rest day.
wednesday, march 12th: I felt bad for not going into work on monday and tuesday so I sucked it up and went in. bad idea. it totally wiped me out for the rest of the day. I didn't go running.
thursday, march 13th: again, I was feeling pretty low energy. I don't think I even stepped outside of my house.
friday, march 14th: I was feeling well enough for a half day at work. but no running.
saturday, march 15th: in efforts to reclaim my life I did a long run. I had 12 miles scheduled, so I was determined to get it all in. even if it was at a painfully slow pace. it actually wasn't too bad. I hocked a few logies there in the beginning, and a lot of snot rockets throughout. I tried to get plenty of fluids every two miles. my legs did start getting pretty tight around mile 7 or 8, but I just pushed through and did my twelve.
it felt good to have some normalcy back.
Saturday, March 01, 2008
ten miler
I got to pull my mileage back this week. ten miles. no big deal, right? well, in theory it's no big deal. but the wind seemed to kill me today. I swear, no matter which direction I was actually running it always felt like a head wind. what's up with that? around mile eight I got pretty tight again.
the good news is it was warm enough to run without tights this morning (but I will have you know it's been snowing all evening). I got my first true run with the skirt. verdict: I love it. it's just like wearing shorts except you don't have all that pesky riding up. plus you get to feel a little flirty out there. who doesn't want to run while feeling like the cutest thing on the block? the only drawback is when I'm stretching out I feel like I may be showing the world my goods. but after the run I tested things out in front of the mirror and in all actuality I'm probably showing off the same amount of skin as I would be in my running shorts. so I'll just have to get over it.
the outside of my right foot hurt during the first mile. that seems to happen when trying to break these specific shoes in. with my last pair this went away completely, so I'm not worried. like I said before, I was tight in the later miles. I think I'm going to start practicing a pre-race warmup so I can get a little routine down for the day of the marathon. it will be good to be a little warmed up and stretched out before I head into this thing. usually I just use the first few miles as a warmup, but I know my race strategy will be completely different for this thing. it will be like I'm actually racing it, not just running it. basically my race day strategy is this: stay with that 3:40 pace group even if it kills me. so I figure being loosened up going into it will only make that goal that much easier.
10 miles; baby pug tree south, west, north, east, west
the good news is it was warm enough to run without tights this morning (but I will have you know it's been snowing all evening). I got my first true run with the skirt. verdict: I love it. it's just like wearing shorts except you don't have all that pesky riding up. plus you get to feel a little flirty out there. who doesn't want to run while feeling like the cutest thing on the block? the only drawback is when I'm stretching out I feel like I may be showing the world my goods. but after the run I tested things out in front of the mirror and in all actuality I'm probably showing off the same amount of skin as I would be in my running shorts. so I'll just have to get over it.
the outside of my right foot hurt during the first mile. that seems to happen when trying to break these specific shoes in. with my last pair this went away completely, so I'm not worried. like I said before, I was tight in the later miles. I think I'm going to start practicing a pre-race warmup so I can get a little routine down for the day of the marathon. it will be good to be a little warmed up and stretched out before I head into this thing. usually I just use the first few miles as a warmup, but I know my race strategy will be completely different for this thing. it will be like I'm actually racing it, not just running it. basically my race day strategy is this: stay with that 3:40 pace group even if it kills me. so I figure being loosened up going into it will only make that goal that much easier.
10 miles; baby pug tree south, west, north, east, west
Thursday, February 28, 2008
spring-like run
I ran outside this morning even though the air was a little yucky. I'm sorry, I just can't be stuck inside all the time. especially when it's been so nice outside this week. I did a four mile loop. halfway through the run I realized I was originally going to do another four mile route that would have taken me through sugarhouse park instead of liberty park. whoops. maybe next time.
I felt a little sluggish in the middle of the run. but then started feeling faster at the end. I stretched out pretty well when I got home and then iced while I watched rachael ray. it hasn't been that great of a day for eating, though. I really need to go to the grocery store. we seriously have nothing. {except chocolate, it seams!}
4 miles; through liberty to 4th south to 8th east
I felt a little sluggish in the middle of the run. but then started feeling faster at the end. I stretched out pretty well when I got home and then iced while I watched rachael ray. it hasn't been that great of a day for eating, though. I really need to go to the grocery store. we seriously have nothing. {except chocolate, it seams!}
4 miles; through liberty to 4th south to 8th east
Wednesday, February 27, 2008
these days
monday: I did the three mile liberty park route. it was the first time the new shoes have been on a dirt trail. they were lovin' it. I actually felt pretty good. my legs--mostly my quads and calves--had been tight since the long run. it was really good to get them out there again. it definitely loosened them up. I had to keep pulling myself back because I felt I was running too fast. monday's run didn't need to be fast. that's what the next day's tempo run was for. oh, and I did a twenty minute leg yoga routine on the dvd. (read below for more specifics on said dvd)
tuesday: tempo run. it was five miles total. on the treadmill. (the treadmill seems the easiest way to do temp runs right now. I set the pace and just keep it for x amount of miles. maybe when the weather starts getting really nice I'll have to get the old garmin out and take it the streets and/or track.) I did a one mile warm up. one mile goal pace. two miles tempo pace. half mile goal pace with the last half mile easing back into a cool down pace. it felt pretty good. definitely worked me. but I was able to keep the pace. and my hamstring didn't really bother me. it's been pretty under control lately. I feel it minimally.
wednesday: since yesterday's workout was pretty hard, I just took today as an easy cross-training day. I did yoga. I stole my mom's yoga for inflexible people dvd and did a 45 minute session. it was pretty good. nothing like hot yoga. normal yoga just seems to move so slowly. but I did it because I need it. and this dvd is not too bad because it has like sixty different workouts. I likes me some variety in my life.
tuesday: tempo run. it was five miles total. on the treadmill. (the treadmill seems the easiest way to do temp runs right now. I set the pace and just keep it for x amount of miles. maybe when the weather starts getting really nice I'll have to get the old garmin out and take it the streets and/or track.) I did a one mile warm up. one mile goal pace. two miles tempo pace. half mile goal pace with the last half mile easing back into a cool down pace. it felt pretty good. definitely worked me. but I was able to keep the pace. and my hamstring didn't really bother me. it's been pretty under control lately. I feel it minimally.
wednesday: since yesterday's workout was pretty hard, I just took today as an easy cross-training day. I did yoga. I stole my mom's yoga for inflexible people dvd and did a 45 minute session. it was pretty good. nothing like hot yoga. normal yoga just seems to move so slowly. but I did it because I need it. and this dvd is not too bad because it has like sixty different workouts. I likes me some variety in my life.
Saturday, February 23, 2008
fourteen
I love this cold weather running. it really doesn't matter how late I get out there. I can sleep in a little and not feel guilty, not be hating my life because I'm running in the heat. it's a beautiful thing.
I was going to do a fourteen mile route I ran last year, but decided to just do the baby pug tree so I could switch into my new shoes late in my run. it worked like a charm.
I'm glad to say I felt pretty good for the first half of the run; not as glad to say that during mile eight my legs started cramping. I was very tight the rest of the run. seriously, what's up with that? at mile ten I switched into the new shoes. they might take a little getting used to because with those insoles I feel a lot higher (because they're thicker than the insoles that come with the shoes). it's kinda crazy. but hopefully they will save my legs in the end.
the weather was pretty nice. slightly rainy and drizzly, but no downpour. it would switch from misty rain, to sunshine, to slushy-snow rain, back to sunshine, then misty rain again all in the matter of minutes. I love weather.
when I got home I stretched. made some french toast. {perfect blend of protein + carbs, right?} then the beloved ice bath. for those wondering, ice baths are good after long runs because you're muscles are torn from all the use. putting heat on them is a bad idea(like sitting in a hot tub--sounds nice, but really not so good immediately after a run.) because you want to restrict blood flow into your muscles to aid in repair and it will also lesson the soreness later on. so I suffer through a tub full of cold water + ice cubes for twelve minutes and call it good. it gets all my major muscle groups in one shot--no need to mess around with my bags of frozen corn. and after your feet go numb, it's really not all that bad.
14 miles; baby pug tree south, west, north, east, north, east, west
I was going to do a fourteen mile route I ran last year, but decided to just do the baby pug tree so I could switch into my new shoes late in my run. it worked like a charm.
I'm glad to say I felt pretty good for the first half of the run; not as glad to say that during mile eight my legs started cramping. I was very tight the rest of the run. seriously, what's up with that? at mile ten I switched into the new shoes. they might take a little getting used to because with those insoles I feel a lot higher (because they're thicker than the insoles that come with the shoes). it's kinda crazy. but hopefully they will save my legs in the end.
the weather was pretty nice. slightly rainy and drizzly, but no downpour. it would switch from misty rain, to sunshine, to slushy-snow rain, back to sunshine, then misty rain again all in the matter of minutes. I love weather.
when I got home I stretched. made some french toast. {perfect blend of protein + carbs, right?} then the beloved ice bath. for those wondering, ice baths are good after long runs because you're muscles are torn from all the use. putting heat on them is a bad idea(like sitting in a hot tub--sounds nice, but really not so good immediately after a run.) because you want to restrict blood flow into your muscles to aid in repair and it will also lesson the soreness later on. so I suffer through a tub full of cold water + ice cubes for twelve minutes and call it good. it gets all my major muscle groups in one shot--no need to mess around with my bags of frozen corn. and after your feet go numb, it's really not all that bad.
14 miles; baby pug tree south, west, north, east, north, east, west
Friday, February 22, 2008
the elliptical
I ellipticalled while reading real simple magazine today. what a treat. I also programmed in the wrong cross-country route (I had switched machines quickly when one with the swinging handle bars became available, and hadn't noticed that they weren't the same routes) which kind of sucked, but I didn't really bother changing it. (probably because I noticed half-way through) and then at the very end of my workout the machine went on the fritz and all my info was lost. so I have no idea how far I went, how many calories burned. nothing. I'm devastated. okay, so not really devastated. I could not actually care less about my calories, and miles on the elliptical? what does that even mean to me? I'm just happy I worked out for forty-five minutes. that's all.
I exercised before work. I haven't been able to squelch my hunger since. and I've been eating good, healthy choices spread out throughout the whole day. I guess this is what happens when your metabolism gets going early on.
45 minutes; steiner; elliptical
I exercised before work. I haven't been able to squelch my hunger since. and I've been eating good, healthy choices spread out throughout the whole day. I guess this is what happens when your metabolism gets going early on.
45 minutes; steiner; elliptical
Thursday, February 21, 2008
finally, new shoes!
okay, I have logged my first three miles on my new shoes. I ended up with the same pair of mizuno's, I do believe. but I splurged and went for the insoles. we'll see if that helps with anything.
after one mile the sides of my feet started hurting. I remember that happening as I broke in my old pair last year. so I'm not too worried. actually, after stopping and stretching they didn't bug me for the remaining two miles.
3 miles; steiner
after one mile the sides of my feet started hurting. I remember that happening as I broke in my old pair last year. so I'm not too worried. actually, after stopping and stretching they didn't bug me for the remaining two miles.
3 miles; steiner
tempo
okay, okay. so tuesday the air quality was not so good. I had decided I couldn't run outside because it was so gross. but I couldn't really go up to steiner either because I didn't have the car that day. what is a girl to do?
well, I almost did some pilates and an upper body strength workout for runners (though I don't really have any hand weights anyway) on this great little thing called excercise tv. but you don't have any special channels, anna? how did you watch exercise tv? you're right, I don't and I didn't. but you can watch some of the workouts in full length for free on their website. and I hear you can download the other workouts for, like, a buck-ninety-nine. {thanks, becca, for the hot tip!} but you almost did these workouts? what's the deal? yes, you heard me right. I almost did them. even despite the fact that I came home from work and ate a cheesy quesadilla, I was going to work out anyway. but then some neighborhood girls came over and pretty much foiled all my plans. blast! so tuesday was taken as a rest day, I suppose. kind of a bummer, but what can ya do?
so on to my workout yesterday. the tempo run. again the air quality was bad. really bad. so bad I couldn't even see the mountains. (that's the test) of course I went up to steiner to do a little treadmill love. right as I got on the thing I thought to myself, hey I should do a little tempo run! really get a sweat going. so I did. I warmed up for a mile at a slow pace. stretched. then cranked up the speed and held it for two miles. then I did a half mile at a slower pace. then I stretched. it felt really good. I'm going to have to start adding more of those workouts in. plus hill workouts. plus strength training. plus plyo. let's get serious about this marathon training! I love it.
the greatest part about it was that my knees and hamstrings didn't really freak out on me. today I can kinda feel my right hamstring, but it's not too major.
anyway, I think I'm going to go buy me some running shoes today before work. I'll even get a nice easy run in them to start the break-in process. very exciting.
well, I almost did some pilates and an upper body strength workout for runners (though I don't really have any hand weights anyway) on this great little thing called excercise tv. but you don't have any special channels, anna? how did you watch exercise tv? you're right, I don't and I didn't. but you can watch some of the workouts in full length for free on their website. and I hear you can download the other workouts for, like, a buck-ninety-nine. {thanks, becca, for the hot tip!} but you almost did these workouts? what's the deal? yes, you heard me right. I almost did them. even despite the fact that I came home from work and ate a cheesy quesadilla, I was going to work out anyway. but then some neighborhood girls came over and pretty much foiled all my plans. blast! so tuesday was taken as a rest day, I suppose. kind of a bummer, but what can ya do?
so on to my workout yesterday. the tempo run. again the air quality was bad. really bad. so bad I couldn't even see the mountains. (that's the test) of course I went up to steiner to do a little treadmill love. right as I got on the thing I thought to myself, hey I should do a little tempo run! really get a sweat going. so I did. I warmed up for a mile at a slow pace. stretched. then cranked up the speed and held it for two miles. then I did a half mile at a slower pace. then I stretched. it felt really good. I'm going to have to start adding more of those workouts in. plus hill workouts. plus strength training. plus plyo. let's get serious about this marathon training! I love it.
the greatest part about it was that my knees and hamstrings didn't really freak out on me. today I can kinda feel my right hamstring, but it's not too major.
anyway, I think I'm going to go buy me some running shoes today before work. I'll even get a nice easy run in them to start the break-in process. very exciting.
Monday, February 18, 2008
the monday run
it was a really nice day today. well, except for the bad air. I ran outside anyway. I mean, it was forty degrees. how could you not?!
my legs felt great for most of it. a little sluggish in the middle of the run for no apparent reason. and at one time I had a random shooting of pain in my upper thigh/hip area. that was weird. it kind of felt like someone had stuck a syringe in my leg. it was just a quick pain, though, and then went away completely. bizarre.
my hamstring and my knees felt fine, I'm happy to report.
right before my run I looked at the clock and noticed it was 4:30pm. hot yoga was starting. I thought of all the people doing the warm-up breathing exercise and got a little sad in my heart. hot yoga how I miss you already. . .
4 miles; 6th east to 4th south to 8th east
my legs felt great for most of it. a little sluggish in the middle of the run for no apparent reason. and at one time I had a random shooting of pain in my upper thigh/hip area. that was weird. it kind of felt like someone had stuck a syringe in my leg. it was just a quick pain, though, and then went away completely. bizarre.
my hamstring and my knees felt fine, I'm happy to report.
right before my run I looked at the clock and noticed it was 4:30pm. hot yoga was starting. I thought of all the people doing the warm-up breathing exercise and got a little sad in my heart. hot yoga how I miss you already. . .
4 miles; 6th east to 4th south to 8th east
Sunday, February 17, 2008
twelve
I woke up on saturday morning to find I had no gu's in the house. not a good thing with a twelve mile run ahead of me. so I did what any self respecting runner would do, create a route that involved the running store. it was a brilliant idea. not only did I get my gu's, but I had a change of scenery as well. I bought like eight even though I really only needed one. they were all bouncing around the pockets of my fleece vest. it was a little out of control, but I dumped the rest off once I got back to the baby pug tree to finish out the miles. it all worked out like a charm.
the weather was a little cold, and though I may have been slightly underdressed it wasn't intolerable. my legs did okay until the last few miles. they started to cramp up, but that wasn't intolerable either. and really I should've expected it--or worse--since again I had such a low mile running week due to all the fabulous hot yoga. all in all, it was a great run. I've really been enjoying the long runs lately.
12 miles; baby pug tree north, 17th to 11th/highland, baby pug tree south, baby pug tree west
the weather was a little cold, and though I may have been slightly underdressed it wasn't intolerable. my legs did okay until the last few miles. they started to cramp up, but that wasn't intolerable either. and really I should've expected it--or worse--since again I had such a low mile running week due to all the fabulous hot yoga. all in all, it was a great run. I've really been enjoying the long runs lately.
12 miles; baby pug tree north, 17th to 11th/highland, baby pug tree south, baby pug tree west
the week in review
monday: ran 3 miles. outside. around the park. it was one of those perfect days for running outside. the air was just so clean and crisp.
tuesday: hot yoga.
wednesday: hot yoga.
thursday: ran 2 miles. treadmill. and hot yoga. I made a breakthrough. I was able to do a full back-bend from a kneeling position. I've never been able to to do that before. ever. and I was doing the pose the teacher said, "anna, you're so close. just reach back and try to touch your heels. good. now the other. you're there! now just push out your hips!" it was amazing. I felt like a yoga superstar.
friday: hot yoga. it was the last class of the yoga blitz. I am so, so sad about that. it turns out I really like hot yoga a lot. and it's the only yoga I've found that I don' t get totally bored with ten minutes into it. {maybe I need to give other types of yoga another chance. . .} but it also turns out that hot yoga is extremely expensive. so unless someone wants to sponsor my hot yoga, it looks like if I'm doing any yoga at all it will be free yoga (at my gym or through my yogi friend, athena or something). ahh, such is life. I do feel it has helped rehabilitate my legs a little bit. which was the purpose. so that's good.
tuesday: hot yoga.
wednesday: hot yoga.
thursday: ran 2 miles. treadmill. and hot yoga. I made a breakthrough. I was able to do a full back-bend from a kneeling position. I've never been able to to do that before. ever. and I was doing the pose the teacher said, "anna, you're so close. just reach back and try to touch your heels. good. now the other. you're there! now just push out your hips!" it was amazing. I felt like a yoga superstar.
friday: hot yoga. it was the last class of the yoga blitz. I am so, so sad about that. it turns out I really like hot yoga a lot. and it's the only yoga I've found that I don' t get totally bored with ten minutes into it. {maybe I need to give other types of yoga another chance. . .} but it also turns out that hot yoga is extremely expensive. so unless someone wants to sponsor my hot yoga, it looks like if I'm doing any yoga at all it will be free yoga (at my gym or through my yogi friend, athena or something). ahh, such is life. I do feel it has helped rehabilitate my legs a little bit. which was the purpose. so that's good.
Sunday, February 10, 2008
the happy birthday ten miler
yesterday was my birthday, and I had the joy of running ten miles. (that's me holding up fingers for how many miles I ran. right by my pile of presents and right by my surprise birthday breakfast, the german pancake.) the weather was nice. my body held up pretty well. just the usual aches + pains. I should probably get new shoes sometime this week, though. I just tried to take it slowly since I had only logged 3 running miles during the week. I'm going to try and do hot yoga and get some smaller runs in next week. we'll see how I feel. 10 miles; baby pug tree: south, west, north, east, west
friday's hot yoga
I went to hot yoga after work on friday. this time around it was a little harder--I don't know if I was fully present. sometimes that heat is overwhelming. it's good though. all that sweat really does feel cleansing in a way. I didn't do any of the poses where I had to bend down on my knees. I think I might have a little residual problem from that kayaking accident a year ago. so I don't want to further the problem by squatting down all the time. but hot yoga was good. I'm taking a break from it yesterday and today, but plan to go full force again through next week. I have until friday.
Thursday, February 07, 2008
yoga blitz
okay, okay. I haven't ran since monday. tuesday was an easy ride on the stationary bike. wednesday + thursday--the yoga blitz!
I've signed up for a ten day bikram yoga deal at a local studio. man oh man, I loves me the hot yoga.
I'm going to do as much yoga as I can over the next ten days in hopes of loosening up a bit. getting rid of some of the kinks. then afterward I am exploring some free yoga options, which unfortunately aren't as fun as hot yoga. but dang, yoga is pricey. I'll just do it at my gym or from my friend who teaches. because I should continue in the practice on a regular bases through my training. I can only imagine it doing good things for me.
so if you're in the slc area, you should join the hot yoga craze. at least for the ten days. you can't beat it for twenty bucks.
I've signed up for a ten day bikram yoga deal at a local studio. man oh man, I loves me the hot yoga.
I'm going to do as much yoga as I can over the next ten days in hopes of loosening up a bit. getting rid of some of the kinks. then afterward I am exploring some free yoga options, which unfortunately aren't as fun as hot yoga. but dang, yoga is pricey. I'll just do it at my gym or from my friend who teaches. because I should continue in the practice on a regular bases through my training. I can only imagine it doing good things for me.
so if you're in the slc area, you should join the hot yoga craze. at least for the ten days. you can't beat it for twenty bucks.
Monday, February 04, 2008
a quickie
I wanted to run at least four miles tonight, but I didn't really have time for that. so I ran a quick three miler.
I ran around liberty, and pushed it a little. then I took 8th east home.
3 miles; liberty loop
I ran around liberty, and pushed it a little. then I took 8th east home.
3 miles; liberty loop
saturday's eight
okay, okay here is my long run report.
I was a little worried about saturday's run because ever since I ran on stie's treadmill, it seems like my right hip started hurting and feeling out of sorts. (I don't know if it was caused by stie's treadmill, I just noticed it right around this time) and my knees have been acting all wonky lately. I think it might be time for new shoes. . . that might help things. I should tally up how many miles I've actually run on them.
I don't really remember my hip bothering me. my knees randomly had their moments, each one taking her turn. but overall it wasn't bad. it didn't make me cut the run short or anything, so that was good.
overall I think I felt pretty strong. it was only eight miles. next week will be ten. the next twelve. and so on. I'm out of my base phase and getting into more serious training. my mileage will be pushing upward. it's kind of exciting. at the end of each run I like to think to myself, I could do more. but I won't. it's like I'm training myself mentally, but saving my body. it's a good mental game.
8 miles; baby pug tree south, west, north, east
I was a little worried about saturday's run because ever since I ran on stie's treadmill, it seems like my right hip started hurting and feeling out of sorts. (I don't know if it was caused by stie's treadmill, I just noticed it right around this time) and my knees have been acting all wonky lately. I think it might be time for new shoes. . . that might help things. I should tally up how many miles I've actually run on them.
I don't really remember my hip bothering me. my knees randomly had their moments, each one taking her turn. but overall it wasn't bad. it didn't make me cut the run short or anything, so that was good.
overall I think I felt pretty strong. it was only eight miles. next week will be ten. the next twelve. and so on. I'm out of my base phase and getting into more serious training. my mileage will be pushing upward. it's kind of exciting. at the end of each run I like to think to myself, I could do more. but I won't. it's like I'm training myself mentally, but saving my body. it's a good mental game.
8 miles; baby pug tree south, west, north, east
Saturday, February 02, 2008
the friday swim
I didn't feel like running yesterday, and the water was calling my name. I just did my own workout, but think I really need to get back to the early wednesday morning masters class. it would probably be good for me.
I did the usual 500 warmup. some kicking drills. I did some sets of 100 IM's. my fly did not feel as good as it did this day. oh well. I also did some longer sets before doing a couple quick no breather 25's to end the workout. okay, so the 25's weren't exactly no breathers. I usually took about one breath. it was a good hypoxic set to end the swim. then I cooled down. fantastic workout.
swim; 1 hour
I did the usual 500 warmup. some kicking drills. I did some sets of 100 IM's. my fly did not feel as good as it did this day. oh well. I also did some longer sets before doing a couple quick no breather 25's to end the workout. okay, so the 25's weren't exactly no breathers. I usually took about one breath. it was a good hypoxic set to end the swim. then I cooled down. fantastic workout.
swim; 1 hour
Thursday, January 31, 2008
trying to remember...
monday, januray 21: worked late. went on a hot date to cocoa caffe with the lewis'. no time for running.
tuesday, january 22: 3 miles treadmill.
wednesday, january 23: 3 miles treadmill. (I think I was going to do 4, but my knee started hurting so I cut it short.)
thursday, january 24: 3.5 miles treadmill.
friday, january 25: didn't run. sat on a plane all day. but I did play hot foot with three energetic kids + one bro-inlaw. it involves a lot of running around a basement throwing boxing gloves at each other. it was quite a workout to say the least!
saturday, january 26: 6 miles treadmill. level 2 incline. (stie's treadmill is stuck and won't go any lower)
monday, january 28: 4 miles treadmill. again, level 2 incline.
tuesday, january 29: ski day!
wednesday, january 30: 3 miles. around liberty and then back via 8th east.
thursday, january 31: 4+ miles. up 17th and over to sugarhouse park via 15th east. one loop then back the way I came.
tuesday, january 22: 3 miles treadmill.
wednesday, january 23: 3 miles treadmill. (I think I was going to do 4, but my knee started hurting so I cut it short.)
thursday, january 24: 3.5 miles treadmill.
friday, january 25: didn't run. sat on a plane all day. but I did play hot foot with three energetic kids + one bro-inlaw. it involves a lot of running around a basement throwing boxing gloves at each other. it was quite a workout to say the least!
saturday, january 26: 6 miles treadmill. level 2 incline. (stie's treadmill is stuck and won't go any lower)
monday, january 28: 4 miles treadmill. again, level 2 incline.
tuesday, january 29: ski day!
wednesday, january 30: 3 miles. around liberty and then back via 8th east.
thursday, january 31: 4+ miles. up 17th and over to sugarhouse park via 15th east. one loop then back the way I came.
Saturday, January 19, 2008
the week went as follows:
monday | run | four miles | out on the streets. did a four mile loop from the casa. felt pretty good, if I recall. maybe until the end. don't really remember.
tuesday | run | three miles | ran the liberty park loop. oh, picked up my stick from salt lake running company. I think this is going to revolutionize my life. I will end this cycle of tight muscles once and for all--I'm determined.
wednesday | ummm. . . | zero anything | okay, so I was planning on going to yoga. but then I got talked into going to a party instead. what's a girl to do? so yeah, it turned into a good quality rest day.
thursday | run | four miles | treadmill. I think it went well. can't remember anything specific.
friday | run | three miles | treadmill. kinda "raced" the girl next to me. sometimes I hate my competitive tendencies. really, it was just because she is one of those really good fast swimmers at masters, and I wanted to at least be better at her at running. needless to say I did have my treadmill cranked up higher than hers, and I wasn't even pushing it too fast, so that made me feel good about myself. I guess. like it really matters in the end, though. right?
saturday | run | ten miles | ten miles and I'm feeling great! seriously, I did not have as much of the usual aches/pains/tightness I usually do. ten miles was nothing. mentally, I think I'm right on track. and my body is following close behind. hopefully I can get it to the point where I can really push myself so as to reach that certain goal. it's kind of exciting. and scary. and I know there will be a lot of hard work involved. but maybe, just maybe I can do it.
tuesday | run | three miles | ran the liberty park loop. oh, picked up my stick from salt lake running company. I think this is going to revolutionize my life. I will end this cycle of tight muscles once and for all--I'm determined.
wednesday | ummm. . . | zero anything | okay, so I was planning on going to yoga. but then I got talked into going to a party instead. what's a girl to do? so yeah, it turned into a good quality rest day.
thursday | run | four miles | treadmill. I think it went well. can't remember anything specific.
friday | run | three miles | treadmill. kinda "raced" the girl next to me. sometimes I hate my competitive tendencies. really, it was just because she is one of those really good fast swimmers at masters, and I wanted to at least be better at her at running. needless to say I did have my treadmill cranked up higher than hers, and I wasn't even pushing it too fast, so that made me feel good about myself. I guess. like it really matters in the end, though. right?
saturday | run | ten miles | ten miles and I'm feeling great! seriously, I did not have as much of the usual aches/pains/tightness I usually do. ten miles was nothing. mentally, I think I'm right on track. and my body is following close behind. hopefully I can get it to the point where I can really push myself so as to reach that certain goal. it's kind of exciting. and scary. and I know there will be a lot of hard work involved. but maybe, just maybe I can do it.
Sunday, January 13, 2008
eight
I felt good when I woke up yesterday morning. {I should have, I slept for almost twelve hours.} I felt good on the first part of my run. it was still pretty icy so I had to be careful and slow the pace a little. there was one little slip that could've been bad, but fortunately it was just sliding without the falling or even the pulling of muscles. there were a few times during the run that I didn't feel as great. I felt tight, et cetera. but then I'd feel good again. and then tight again. and then good. as always, though, it was a great time for thinking. and the weather was nice, not so cold, so it wasn't a bad run at all.
when I got home I stretched. then I took an ice bath. yikes! those are pretty intense. I filled up my bathtub with the coldest water from the tap, then poured in all of the ice cubes that we have. the hardest part about the ice bath is the pain in your feet. but once they get a little numb, it's not so bad. {that generally takes about two minutes or so.} I like to try and keep my core body temp as high I can by wearing a beanie and wrapping a towel around my shoulders. and yesterday I held my little rice bag that I heat up in the microwave for added warmth. that seemed to work nicely. you know, it kept the convulsions down to a minimum.
8 miles; baby pug tree south, west, north, east
when I got home I stretched. then I took an ice bath. yikes! those are pretty intense. I filled up my bathtub with the coldest water from the tap, then poured in all of the ice cubes that we have. the hardest part about the ice bath is the pain in your feet. but once they get a little numb, it's not so bad. {that generally takes about two minutes or so.} I like to try and keep my core body temp as high I can by wearing a beanie and wrapping a towel around my shoulders. and yesterday I held my little rice bag that I heat up in the microwave for added warmth. that seemed to work nicely. you know, it kept the convulsions down to a minimum.
8 miles; baby pug tree south, west, north, east
Saturday, January 12, 2008
friday
I did the elliptical. for thirty minutes. did the cross country workout. went a relatively slow pace. jammed to the juno soundtrack the whole time. loved it.
eliptical; 30 mintues; 3 miles
eliptical; 30 mintues; 3 miles
Thursday, January 10, 2008
thankfully I remembered the ipod
I ran an easy four miles on the treadmill today. I feel a cold on the verge so I didn't want to overdo anything. I'll probably just take tomorrow as a rest day {or just an extremely easy day} and then do my long run on saturday as planned.
4 miles; steiner
4 miles; steiner
Wednesday, January 09, 2008
the potpourri swim
I have been dreaming lately of effortless gliding through water. each time I'm swimming the backstroke. my kick feels great and releases pent up energy. the rhythm of my rotation in my stroke is both relaxing + rejuvenating. maybe my mind was trying to tell me something: my body wants to swim. {though I'm still not sure why it was calling for the backstroke. that seems random}
[does anyone else do cross training on wednesdays? I don't know why, but I've always done it on wednesdays. maybe it's just a cross training sort of day, what with it being in the middle of the week and all. tuesdays are always scheduled as speed days. is my training too predictable?]
so what with it being wednesday and all, I knew I needed to do something other than run. I also knew that my body was craving the pool. and since I didn't wake up ridiculously early this morning for masters, I was left to do it on my own.
I had no plan going into it, so I just swam whatever I felt like at the moment. I did the 500 warm up, some kicking, a few sprint 25's, some longer sets, a splattering of laps other than freestyle, I did some build: descending + ascending. . . it was a little bit of everything.
what I am most excited about is ironically not my backstroke. I mean, that felt okay, but my butterfly--oh, my butterfly! I was able to swim it! I mean, really swim it! {okay, so I wasn't doing endless laps and laps of the fly or anything. actually I did some 100 IM sets. but I was able to make it all the way without resorting to a drill. I felt fantastic, though I'm sure I still looked like a flopping fish} there's something in the rhythm of this stroke. the kicks + arm movements. maybe I'm finally feeling how it's supposed to be. how that little extra kick right before you come out of the water to breathe helps propel you forward, not upward. I don't know what it was, but it felt good. just about as good as the backstroke felt in my dreams.
swimming; steiner; 1 hour
[does anyone else do cross training on wednesdays? I don't know why, but I've always done it on wednesdays. maybe it's just a cross training sort of day, what with it being in the middle of the week and all. tuesdays are always scheduled as speed days. is my training too predictable?]
so what with it being wednesday and all, I knew I needed to do something other than run. I also knew that my body was craving the pool. and since I didn't wake up ridiculously early this morning for masters, I was left to do it on my own.
I had no plan going into it, so I just swam whatever I felt like at the moment. I did the 500 warm up, some kicking, a few sprint 25's, some longer sets, a splattering of laps other than freestyle, I did some build: descending + ascending. . . it was a little bit of everything.
what I am most excited about is ironically not my backstroke. I mean, that felt okay, but my butterfly--oh, my butterfly! I was able to swim it! I mean, really swim it! {okay, so I wasn't doing endless laps and laps of the fly or anything. actually I did some 100 IM sets. but I was able to make it all the way without resorting to a drill. I felt fantastic, though I'm sure I still looked like a flopping fish} there's something in the rhythm of this stroke. the kicks + arm movements. maybe I'm finally feeling how it's supposed to be. how that little extra kick right before you come out of the water to breathe helps propel you forward, not upward. I don't know what it was, but it felt good. just about as good as the backstroke felt in my dreams.
swimming; steiner; 1 hour
Tuesday, January 08, 2008
monday | tuesday
monday: short run around liberty park. the run around the park was completely icy. out of the park, while running home, I did a little fartlek, speed play. had to be careful, though, because there were some slushy-ice patches.
tuesday: ran on the treadmill up at steiner. forgot the ipod, but was miraculously okay without it. the miles didn't drag on. I guess I was just lost in my thoughts. lost among the whirring white noise of the treadmills. lost in the darkening sky as it snuck across the valley. it was a good four mile run. I felt pretty strong. cranked that baby up a bit.
tuesday: ran on the treadmill up at steiner. forgot the ipod, but was miraculously okay without it. the miles didn't drag on. I guess I was just lost in my thoughts. lost among the whirring white noise of the treadmills. lost in the darkening sky as it snuck across the valley. it was a good four mile run. I felt pretty strong. cranked that baby up a bit.
Saturday, January 05, 2008
the year {so far} in review
monday, december 31st: hiked over six miles in telemark ski boots on a snowy trail. oh yeah, in the dark. {this will hopefully be another story for another day for another blog}
tuesday, january 1st: hiked over six miles in telemark ski boots on a snowy trail. this time in the daylight. it must be hard to hike in telemark ski boots for so long, because my legs were sore in slightly random places the next day.
wednesday, january 2nd: ran on the treadmill due to poor air quality. did about a 3 mile "hill" workout. tried to push myself. first time running in just the skirt. felt a little exposed while stretching, note to self.
thursday, january 3rd: took a rest day because my body was a little tired and feeling out of sorts.
friday, january 4th: did my long run so I could ski with the husband on saturday. six miles. my legs felt tired + tight.
saturday, january 5th: didn't ski because the canyon was closed until the afternoon due to heavy snow and avalanche control.
tuesday, january 1st: hiked over six miles in telemark ski boots on a snowy trail. this time in the daylight. it must be hard to hike in telemark ski boots for so long, because my legs were sore in slightly random places the next day.
wednesday, january 2nd: ran on the treadmill due to poor air quality. did about a 3 mile "hill" workout. tried to push myself. first time running in just the skirt. felt a little exposed while stretching, note to self.
thursday, january 3rd: took a rest day because my body was a little tired and feeling out of sorts.
friday, january 4th: did my long run so I could ski with the husband on saturday. six miles. my legs felt tired + tight.
saturday, january 5th: didn't ski because the canyon was closed until the afternoon due to heavy snow and avalanche control.
Saturday, December 29, 2007
beautifully sunny winter run
I was only planning on only doing about five miles today--you know, since I didn't run much this week--but it turned out be something more like 7.5 (according to map my run, anyway). the beauty of the whole situation is that I felt good. I mean, good for most of the run. it wasn't until the very end that my legs started cramping up a bit. that pesky hamstring almost didn't even make an appearance! I think I'm getting stronger and am ready to start the slow build of the marathon push. hurrah!
7.5 miles; 6th east, liberty loop, through the park to south temple, 8th east to bryan ave (quick detour to look at a house), 10th east to 17th south
my week:
monday: the holiday ski
tuesday: the HBJ 5K
wednesday: ice skating (with kids, so you know it's a workout what with the clinging and the pushing/pulling and the picking them up and all)
thursday: snowshoe (again, with kids)
friday: cross country ski (yes, once again with the children. I love my job!)
saturday: long run
tuesday: the HBJ 5K
wednesday: ice skating (with kids, so you know it's a workout what with the clinging and the pushing/pulling and the picking them up and all)
thursday: snowshoe (again, with kids)
friday: cross country ski (yes, once again with the children. I love my job!)
saturday: long run
HBJ 5K
the course is not officially marked, it's not officially timed, it's not officially sponsored, and it's definitely not USATF certified.
it's the HBJ 5K, the best christmas day run around.
thank you oatmunchers for letting me participate long distance, via the blog. I know this is a little late in coming, but I wanted to submit a photo of myself running the HBJ 5K in hopes to win a prize. I'm going for the cutest new running digs award. thank you, peter, for the sassiest new running skirt around! I absolutely love, love, love it! (enough to pull it on over the tights for the inaugural run) peter and I had a fabulous relatively 3.1 mile run through a beautiful winter wonderland. it was like a christmas miracle.
the Happy Birthday Jesus 5Ktuesday, december 25th 2K7
Monday, December 24, 2007
post scipt:
today I did some holiday ski with the husband.
telemark love, free-heeling it down the mountain.
my quads are killin' me.
telemark love, free-heeling it down the mountain.
my quads are killin' me.
saturday long run
saturday was a short long run. six miles. it was cold. my legs never felt like they warmed up properly. I didn't have time to ice afterwards. but since they were like icicles the whole time anyway I didn't really see the point...
it was a good run, the same old same old.
6 miles; baby pug tree west, north, east
it was a good run, the same old same old.
6 miles; baby pug tree west, north, east
Friday, December 21, 2007
biathlon team
back in the day when I used to go to masters in the evenings at steiner, my cutest husband would come too and do his own little biathlon team. he'd swim first and then go run on the treadmill. it worked out perfectly.
today I wanted to try my own little biathlon team. I reversed the order, because it just makes more sense to me to end in the pool. I just wanted a short, easy run and to see if my shoulder still hurts while I swim. (I haven't been back to early AM swim team since it really started hurting)
after a quick two mile warm up on the treadmill, I headed down to the pool. I did a lot of slow laps. my shoulder felt okay. (my flip turns felt fantastic, btw) I did one length of the pool at a fast pace, and my shoulder totally felt it.
it felt so nice to be back in the pool; I miss it.
2 mile run; 30 minute swim; steiner
today I wanted to try my own little biathlon team. I reversed the order, because it just makes more sense to me to end in the pool. I just wanted a short, easy run and to see if my shoulder still hurts while I swim. (I haven't been back to early AM swim team since it really started hurting)
after a quick two mile warm up on the treadmill, I headed down to the pool. I did a lot of slow laps. my shoulder felt okay. (my flip turns felt fantastic, btw) I did one length of the pool at a fast pace, and my shoulder totally felt it.
it felt so nice to be back in the pool; I miss it.
2 mile run; 30 minute swim; steiner
Thursday, December 20, 2007
you know you're competetive when. . .
I was hoping this statement would prove true last night: I am faster than weather. seriously. it turns out that statement is false. when you try and race weather, you're sure to lose. (unless you're really fast, which I am obviously not)
the run started out nice enough. the sun was out, there was a slight wind. I was layered in tights, shirt, long sleeve tee, windbreaker, beanie, mini gloves. almost midway through the run I had to ditch the windbreaker because I was overheating. (ahh, the beauty of layers) a few blocks after my turn around, I noticed something behind me. the darkest grey sky you have ever seen. this is when the race was on. I was going to beat weather.
I don't know if anyone else out there has ever experienced this, the feeling of being totally enveloped by darkness. {I'm glad it was literal darkness--the daylight fading coupled with the ominous darkness right on my heels--not a metaphor for my life. my life is not darkness, but bright sunshine with the feeling of warmth on my cheeks.} it's a strange feeling. my mantra became, I can beat weather. I can beat weather.
I tried. I failed. the rain started to lightly fall. then the wind became chillier. back on went the windbreaker. (again, the beauty of layers) then the cold, pelting hail started. man, it got a little intense at the end. hail in the face is not a fun feeling. actually, it hurts. a lot. I had to run with my hand near my face to sheild myself. to be honest, though, I did feel quite hardcore out there. (and we all know how I like to feel hardcore, even if I'm not hardcore) after the hail came the lightning + thunder (how often does that happen in a winter storm?!). then the snow.
all in all it was an exciting run. me and weather, a fight to the end.
3.5 miles; 6th east to 6th south to 8th east
the run started out nice enough. the sun was out, there was a slight wind. I was layered in tights, shirt, long sleeve tee, windbreaker, beanie, mini gloves. almost midway through the run I had to ditch the windbreaker because I was overheating. (ahh, the beauty of layers) a few blocks after my turn around, I noticed something behind me. the darkest grey sky you have ever seen. this is when the race was on. I was going to beat weather.
I don't know if anyone else out there has ever experienced this, the feeling of being totally enveloped by darkness. {I'm glad it was literal darkness--the daylight fading coupled with the ominous darkness right on my heels--not a metaphor for my life. my life is not darkness, but bright sunshine with the feeling of warmth on my cheeks.} it's a strange feeling. my mantra became, I can beat weather. I can beat weather.
I tried. I failed. the rain started to lightly fall. then the wind became chillier. back on went the windbreaker. (again, the beauty of layers) then the cold, pelting hail started. man, it got a little intense at the end. hail in the face is not a fun feeling. actually, it hurts. a lot. I had to run with my hand near my face to sheild myself. to be honest, though, I did feel quite hardcore out there. (and we all know how I like to feel hardcore, even if I'm not hardcore) after the hail came the lightning + thunder (how often does that happen in a winter storm?!). then the snow.
all in all it was an exciting run. me and weather, a fight to the end.
3.5 miles; 6th east to 6th south to 8th east
Wednesday, December 19, 2007
not so cold, but dark
yesterday I did the same quick loop. tuesdays are always so jam packed with fun and excitement I barely have time to breathe, let alone run. so it had to be quick. and unfortunately in the dark. (no time to go up to steiner for the tready) so I pulled on my layers, but made sure the white long sleeve tee was on over my fleece. you know, for added visibility. I was out the door.
my turnover was pretty quick again. I was cruisin' until I started to feel it in my left hamstring, so I listened to my body and slowed down a bit. problem solved.
when I got home I only had time to stretch a little bit. definitely no time for ice. oh well.
3 miles; liberty park loop
my turnover was pretty quick again. I was cruisin' until I started to feel it in my left hamstring, so I listened to my body and slowed down a bit. problem solved.
when I got home I only had time to stretch a little bit. definitely no time for ice. oh well.
3 miles; liberty park loop
Monday, December 17, 2007
cold run
I have a problem. I need multiple meals throughout the day to live. I eat breakfast, mid-morning snack, lunch, afternoon snack, dinner, et cetera. lately, though, I've been going without the afternoon snack. either a) because I'm too busy, or 2) because I'm not feeling hungry enough to take a break at work. usually in the latter situation, okay both of the situations, I end up feeling suddenly starved but by this time it's too late to eat anything because I'm almost off work and will be going running immediately after. and we all know how I have a wacky thing with food and exercising. I need at least a few hours in between. (usually. I find I'm getting better.) so by the time I actually get to my run, I'm so hungry I could gnaw off my leg. not a fun thing. I should probably just force myself to eat in the afternoon, even if it is just a little bit, to avoid these situations.
I did the quick three miler today. (you know, as opposed to the long three miler.) I was too hungry for anything else. and it was cold. my legs could feel it through the tights. maybe I should've doubled up. I felt pretty good out there, though. nice quick turnover.
I stretched a little when I got back. (I didn't start stretching right away because my muscles were so cold.) and then I forced myself to ice. I almost didn't. but then I did.
just so you know: when I got home I had half a banana with some peanut butter. (why half a banana? I'm still not sure. maybe I was thinking I was going to be eating dinner soon and didn't want to ruin my appetite. as if that could happen.) I was planning on making baked potatoes for dinner, but since we had roasted red potatoes in our dinner last night and then leftovers today, I didn't really want to eat more potatoes. but I did have a hankering for some treaty cornbread. so I made that. and then I had nothing else to really go with it so I ended up (after eating half the pan--peter helped and it was just a little pan) having some honeycombs and bites of the beef pete was making for his burritos. oh, and the other half of the banana. it was a very nutritious meal, as you can see.
3 miles; liberty park loop
I did the quick three miler today. (you know, as opposed to the long three miler.) I was too hungry for anything else. and it was cold. my legs could feel it through the tights. maybe I should've doubled up. I felt pretty good out there, though. nice quick turnover.
I stretched a little when I got back. (I didn't start stretching right away because my muscles were so cold.) and then I forced myself to ice. I almost didn't. but then I did.
just so you know: when I got home I had half a banana with some peanut butter. (why half a banana? I'm still not sure. maybe I was thinking I was going to be eating dinner soon and didn't want to ruin my appetite. as if that could happen.) I was planning on making baked potatoes for dinner, but since we had roasted red potatoes in our dinner last night and then leftovers today, I didn't really want to eat more potatoes. but I did have a hankering for some treaty cornbread. so I made that. and then I had nothing else to really go with it so I ended up (after eating half the pan--peter helped and it was just a little pan) having some honeycombs and bites of the beef pete was making for his burritos. oh, and the other half of the banana. it was a very nutritious meal, as you can see.
3 miles; liberty park loop
Sunday, December 16, 2007
eight
friday I was too busy to run. or swim. or anything. I took it as a rest day.
saturday I did my long run.
it was chilly when I woke up. something like fifteen degrees outside. I waited to go out until it was more like twenty-six degrees. I bundled up in all my little techy layers and braved the winter temps. it wasn't bad.
I did the baby pug tree run. it really is such a great run for it's convenience and simplicity. and it's water availability. {if you don't want to carry water, but want water every two miles or so, try a directional run. super easy. go out one mile in one direction turn around and come back. drink water. go a mile out in another direction, and so forth. water every two miles. it's a beautiful thing.}
my hamstrings started feeling a little tight midway through. otherwise I felt pretty good. this is the longest I've ran in this marathon push. I'm still building my base. eight miles didn't seem bad at all. my mind was totally there, and my body was close behind. I just need to keep working on my hamstrings and I think I'll be okay. {like being diligent about stretching + icing. ice is key.}
I rather enjoyed my run.
8 miles; baby pug tree south, west, north, east
saturday I did my long run.
it was chilly when I woke up. something like fifteen degrees outside. I waited to go out until it was more like twenty-six degrees. I bundled up in all my little techy layers and braved the winter temps. it wasn't bad.
I did the baby pug tree run. it really is such a great run for it's convenience and simplicity. and it's water availability. {if you don't want to carry water, but want water every two miles or so, try a directional run. super easy. go out one mile in one direction turn around and come back. drink water. go a mile out in another direction, and so forth. water every two miles. it's a beautiful thing.}
my hamstrings started feeling a little tight midway through. otherwise I felt pretty good. this is the longest I've ran in this marathon push. I'm still building my base. eight miles didn't seem bad at all. my mind was totally there, and my body was close behind. I just need to keep working on my hamstrings and I think I'll be okay. {like being diligent about stretching + icing. ice is key.}
I rather enjoyed my run.
8 miles; baby pug tree south, west, north, east
Thursday, December 13, 2007
run 4 your life
okay, so I was back at steiner again today. on the treadmill. it was okay. I don't know how people can run long distances on those things. but four miles really isn't too bad. I think six is the max. anyway, I digress.
I felt pretty good today. I ran two miles, put the machine on pause to stretch and by the time I was done stretching everything had been reset. good thing I don't care about my time or my caloric burn (does the treadmill tell you that? I know the eliptical does...), 'cause then I'd be pretty upset with mr treadmill. I just hopped back on and went another two miles. no biggie.
my hamstrings were behaving, though tight. and you know, the usual random aches and pains that come and go. nothing out of the ordinary.
4 miles; steiner
I felt pretty good today. I ran two miles, put the machine on pause to stretch and by the time I was done stretching everything had been reset. good thing I don't care about my time or my caloric burn (does the treadmill tell you that? I know the eliptical does...), 'cause then I'd be pretty upset with mr treadmill. I just hopped back on and went another two miles. no biggie.
my hamstrings were behaving, though tight. and you know, the usual random aches and pains that come and go. nothing out of the ordinary.
4 miles; steiner
Wednesday, December 12, 2007
treadmill
I didn't run yesterday because I really had no time for that. (though I did almost wake up early and go to the gym before work. but yeah... that didn't actually happen.) I did go ice skating. which wasn't much of a workout. but it was something active. (and when you try to skate with two pre-teen girls hanging on the back of your jacket, it's actually quite a workout for your quads.)
today I opted out of swimteam. I made the decision last night, and neglected to set the alarm. for anything. yeah, I was slightly late for work this morning.
after work, though, I went up to steiner to run on the treadmill, since it was getting dark. (man, I'm so safe these days!) I did three miles. about halfway through I was thinking to myself how great it was that neither of my hamstrings hurt. about five seconds later I started feeling it in my right hammy. I guess I thought too soon.
3 miles; steiner
today I opted out of swimteam. I made the decision last night, and neglected to set the alarm. for anything. yeah, I was slightly late for work this morning.
after work, though, I went up to steiner to run on the treadmill, since it was getting dark. (man, I'm so safe these days!) I did three miles. about halfway through I was thinking to myself how great it was that neither of my hamstrings hurt. about five seconds later I started feeling it in my right hammy. I guess I thought too soon.
3 miles; steiner
Monday, December 10, 2007
bum shoulder
I think I hurt my shoulder in swimming this morning. I don't really know what I did exactly, because it didn't even start hurting until I got to work. and then working just aggrivated it more. (you know, because of all the manual labor I do.) I hope this isn't something that sticks with me. I want to be able to keep swimming regularly.
I think this is the first time I've ever actually remembered my time intervals. (they're posted below with the sets) it was just me in the lane so I had to be very good about keeping track of laps + my times. sometimes I struggle with that; it's just so easy to lose count. I was having a hard time hitting the intervals for the 100's. the 50's were okay until the end. I pushed myself hard, though. (maybe that's why I now have a bum shoulder?) I was able to get the whole workout in. (okay, so I only had a 300 warmup. sometimes I show up a few minutes late...) so even if I'm slow, I'm still proud of myself.
500 warmup
4 X 75 drill (IM order)
4X 50 kick (IM order)
4X 25 swim (IM order)
2 X 100 (1:45)
4X 50 (1:05)
2 X 100 (1:45)
4 X 50 (1:00)
2X 100 (1:45)
4 X 50 (:55)
2 X 100 (1:45)
4 X 50 (:50)
2 X 100 (1:45)
100 cooldown
I think this is the first time I've ever actually remembered my time intervals. (they're posted below with the sets) it was just me in the lane so I had to be very good about keeping track of laps + my times. sometimes I struggle with that; it's just so easy to lose count. I was having a hard time hitting the intervals for the 100's. the 50's were okay until the end. I pushed myself hard, though. (maybe that's why I now have a bum shoulder?) I was able to get the whole workout in. (okay, so I only had a 300 warmup. sometimes I show up a few minutes late...) so even if I'm slow, I'm still proud of myself.
500 warmup
4 X 75 drill (IM order)
4X 50 kick (IM order)
4X 25 swim (IM order)
2 X 100 (1:45)
4X 50 (1:05)
2 X 100 (1:45)
4 X 50 (1:00)
2X 100 (1:45)
4 X 50 (:55)
2 X 100 (1:45)
4 X 50 (:50)
2 X 100 (1:45)
100 cooldown
Saturday, December 08, 2007
five in the snow
it did indeed snow today. but I couldn't bear the thought of running on the treadmill. so I braved the conditions and took it to the street.
it was pretty rough out there. it had snowed most of the night, and it was still coming down during the whole run. most people hadn't even shoveled yet. I was running through snow banks, dodging big slushy puddles, and trying not to slip or get hit by a car as I crossed the street. it was like a war zone out there.
I had to run slowly for the aforementioned reasons. conditions were far from ideal. I'm sure it didn't help my hamstring (what with the uneven, slippery surface I was running on), which still hurts, btw. I must have done something to it on thursday's treadmill run. my right hamstring didn't bother me a bit. I hope the left one doesn't become a chronic pain in my you-know-what.
I had originally planned a six or seven mile route (I had conjured up a few different options), but decided to cut it down to five. it wasn't worth risking severe damage to the hamstring or risking my life out there on the snowy streets.
I stretched and iced when I got home.
5 miles; baby pug tree west, baby pug tree north + the liberty park loop
it was pretty rough out there. it had snowed most of the night, and it was still coming down during the whole run. most people hadn't even shoveled yet. I was running through snow banks, dodging big slushy puddles, and trying not to slip or get hit by a car as I crossed the street. it was like a war zone out there.
I had to run slowly for the aforementioned reasons. conditions were far from ideal. I'm sure it didn't help my hamstring (what with the uneven, slippery surface I was running on), which still hurts, btw. I must have done something to it on thursday's treadmill run. my right hamstring didn't bother me a bit. I hope the left one doesn't become a chronic pain in my you-know-what.
I had originally planned a six or seven mile route (I had conjured up a few different options), but decided to cut it down to five. it wasn't worth risking severe damage to the hamstring or risking my life out there on the snowy streets.
I stretched and iced when I got home.
5 miles; baby pug tree west, baby pug tree north + the liberty park loop
Thursday, December 06, 2007
wednesday | thursday | friday
wednesday: swim
don't worry, I was able to wake up ridiculously early on wednesday. I did not miss my swim workout.
when I got to the pool the last lane was empty and there was a guy about to jump into the next lane. I always have a hard time deciding which one I should swim in. if nobody else is in it, I'll take the second to last one and let things just work themselves out. but one of those super fast chicks had just arrived too, and was going to get in the lane with the fast-looking guy. so I opted for my own personal slow lane.
as I was warming up that one guy--the guy that usually swims in my lane, the one who showed up with about ten minutes left of the workout one time--got in and started swimming with me. then my friend karla came. (she is a lot slower than me, and we kept passing her up. it leads me to my theory about swimming: I am a better runner than my friend tori, but she is by far a better swimmer. karla is a better runner than me, but I'm faster than her in the pool. so maybe good runners make slower swimmers. but then I think my theory is shot all to pieces when I look at those chicks in the super fast lanes who I know must be supper awesome runners too. they're probably kickin' butt and taking names at all the local triathlons. they'd kick my butt on the bike as well, I'm sure. anyway, I digress.) so yeah. we were all in the lane together.
now I don't remember what the workout was exactly. I do remember they were all really short sets. nothing farther than a 100 was swam at any one time. it was a really good workout, though. and the coach was worried my lane (meaning myself and the guy, karla kinda had her own little modified workout) wouldn't be able to finish it all in time. but we did, even with a minute or two for a cooldown. I felt very good about that. we swam our little hearts out that morning.
thursday: run
since I split my time between backcountry and youth ed on thursdays, I sometimes like to go up to steiner to workout since I'm going up by the U anyway.
it was a treadmill run. has anyone else noticed that they run differently on a treadmill? (and does this affect the ability to analyze your foot type and pronation at the running store? I've always been a little suspicious for this reason) I seam to take longer strides and my feet aren't as under me as I'd like them to be. maybe I'm just crazy. I don't know.
I ran 4 miles. I tried to push the pace without pushing it too much that my hamstring would go into fits. I had to keep reminding myself that I have time to work on speed. this marathon business is often a lesson in patience, isn't it? I guess you could say it was a good run, though. my right knee did start hurting for no reason at all at mile two. we're talking the whole knee was hurting. not just the outside or anything, but the whole knee cap. I stopped and stretched and that seemed to take care of the problem. it was kinda weird.
I stretched afterward, but obviously no ice because I was at the community rec center where bags of frozen corn are not readily available.
friday: run
I wanted a shorter run to stretch and get the kinks out. both my hamstrings are feeling it today. they are TIGHT. I did the liberty park loop at a pretty slow pace. I stretched briefly mid-run, then again when I got home. I iced. they still feel tight. so, so tight. hopefully I'll be able to work it out on my long run tomorrow. and by long run I mean I'll probably only go 6-7 miles. we'll see.
on a weather related note, it was slightly raining during my run. gotta love rain in the eyes. tomorrow it will most likely be snowing. I'd rather run while it's snowing as opposed to raining. it's less wet that way. so hopefully there's not a foot of snow on the ground when I wake up. if that's the case, I might be moving my run indoors. and I do not want to do that.
don't worry, I was able to wake up ridiculously early on wednesday. I did not miss my swim workout.
when I got to the pool the last lane was empty and there was a guy about to jump into the next lane. I always have a hard time deciding which one I should swim in. if nobody else is in it, I'll take the second to last one and let things just work themselves out. but one of those super fast chicks had just arrived too, and was going to get in the lane with the fast-looking guy. so I opted for my own personal slow lane.
as I was warming up that one guy--the guy that usually swims in my lane, the one who showed up with about ten minutes left of the workout one time--got in and started swimming with me. then my friend karla came. (she is a lot slower than me, and we kept passing her up. it leads me to my theory about swimming: I am a better runner than my friend tori, but she is by far a better swimmer. karla is a better runner than me, but I'm faster than her in the pool. so maybe good runners make slower swimmers. but then I think my theory is shot all to pieces when I look at those chicks in the super fast lanes who I know must be supper awesome runners too. they're probably kickin' butt and taking names at all the local triathlons. they'd kick my butt on the bike as well, I'm sure. anyway, I digress.) so yeah. we were all in the lane together.
now I don't remember what the workout was exactly. I do remember they were all really short sets. nothing farther than a 100 was swam at any one time. it was a really good workout, though. and the coach was worried my lane (meaning myself and the guy, karla kinda had her own little modified workout) wouldn't be able to finish it all in time. but we did, even with a minute or two for a cooldown. I felt very good about that. we swam our little hearts out that morning.
thursday: run
since I split my time between backcountry and youth ed on thursdays, I sometimes like to go up to steiner to workout since I'm going up by the U anyway.
it was a treadmill run. has anyone else noticed that they run differently on a treadmill? (and does this affect the ability to analyze your foot type and pronation at the running store? I've always been a little suspicious for this reason) I seam to take longer strides and my feet aren't as under me as I'd like them to be. maybe I'm just crazy. I don't know.
I ran 4 miles. I tried to push the pace without pushing it too much that my hamstring would go into fits. I had to keep reminding myself that I have time to work on speed. this marathon business is often a lesson in patience, isn't it? I guess you could say it was a good run, though. my right knee did start hurting for no reason at all at mile two. we're talking the whole knee was hurting. not just the outside or anything, but the whole knee cap. I stopped and stretched and that seemed to take care of the problem. it was kinda weird.
I stretched afterward, but obviously no ice because I was at the community rec center where bags of frozen corn are not readily available.
friday: run
I wanted a shorter run to stretch and get the kinks out. both my hamstrings are feeling it today. they are TIGHT. I did the liberty park loop at a pretty slow pace. I stretched briefly mid-run, then again when I got home. I iced. they still feel tight. so, so tight. hopefully I'll be able to work it out on my long run tomorrow. and by long run I mean I'll probably only go 6-7 miles. we'll see.
on a weather related note, it was slightly raining during my run. gotta love rain in the eyes. tomorrow it will most likely be snowing. I'd rather run while it's snowing as opposed to raining. it's less wet that way. so hopefully there's not a foot of snow on the ground when I wake up. if that's the case, I might be moving my run indoors. and I do not want to do that.
Tuesday, December 04, 2007
my run + a recipe
the temperature was relatively warm'ish this afternoon, so it made everything all melty. I ran the perimeter of liberty because the south side (I approach it from the south) had no snow on the path. I hoped this would be the case all the way around. it wasn't. pretty much the rest of the run around the park was through grey mushy snow. either that or I was slogging through muddy patches of dead grass. it was pretty fun.
it felt pretty good to be out there. just the normal random aches + pains. I almost didn't ice after I stretched. but then I made myself do it.
I also wanted to have my new favorite post-run food. . . the power smoothie. . . but the blender was still sitting in the sink from yesterday's post-run power smoothie. . . so it was a no go. I was totally bumming.
okay, okay. here's the recipe for the power smoothie already (it's really quite simple):
power smoothie
assorted berries of your choice
banana
peanut butter
milk
01. place a handful of berries into the blender.
02. cut up the banana and put in the blender with the berries.
03. blend a little
04. add a scoop of peanut butter
05. blend some more
06. add milk until desired consistency
07. blend
08. pour
09. enjoy
3 miles; liberty park perimeter loop
it felt pretty good to be out there. just the normal random aches + pains. I almost didn't ice after I stretched. but then I made myself do it.
I also wanted to have my new favorite post-run food. . . the power smoothie. . . but the blender was still sitting in the sink from yesterday's post-run power smoothie. . . so it was a no go. I was totally bumming.
okay, okay. here's the recipe for the power smoothie already (it's really quite simple):
power smoothie
assorted berries of your choice
banana
peanut butter
milk
01. place a handful of berries into the blender.
02. cut up the banana and put in the blender with the berries.
03. blend a little
04. add a scoop of peanut butter
05. blend some more
06. add milk until desired consistency
07. blend
08. pour
09. enjoy
3 miles; liberty park perimeter loop
Monday, December 03, 2007
it's official
so I guess I'm committed. my snail mail registration finally went through. fargo, north dakota here I come!
ditch swimteam? check. ditch work? check! ditch my run? no way!
I slept through swimteam today. this is the first time that has happened since I've started going to the early AM masters. man, I suck. but in my defense I had a really hard time sleeping last night. even with my sunday afternoon nap limited to thirty minutes, I still could not fall asleep for the life of me. slightly frustrating. let's just hope this was an isolated incident.
so I just ditched work instead and ran in the early afternoon. it was perfect.
my hamstring didn't bug me too much, I don't think. overall, it was a pretty nice run.
I even stretched and iced when I got home. I am so good.
4 miles; 6th east/8th east loop, via 4th south
so I just ditched work instead and ran in the early afternoon. it was perfect.
my hamstring didn't bug me too much, I don't think. overall, it was a pretty nice run.
I even stretched and iced when I got home. I am so good.
4 miles; 6th east/8th east loop, via 4th south
Saturday, December 01, 2007
movement without moving
we woke up to a blizzard this morning. so much snow that peter was worried I'd slip and hurt myself or worse, get hit by a snowplow if I ran outside. so I obliged and we both went up to steiner for joint treadmill team.
I have decided that if I was given the choice of jammin' to music or having the feeling of actually going somewhere, I'd choose going somewhere every time. see, that's what I hate most about the treadmill. I run and run and my little legs are really going somewhere but I am not. I hate the feeling of movement without really moving. I want to see the world pass by me. plus, I need a better running play list.
okay, I'll be honest. I don't really have a running play list. I set the ipod on shuffle and just let it go. some songs, I discovered, aren't so conducive to moving fast. I need to work on that. {any suggestions out there? eye of the tiger obviously. but what else?}
I think I'll be spending a little more time on the treadmill in the coming months. {though I hate to say it} on days when air quality is poor or the road conditions aren't ideal, I don't want to risk it. I'll suck it up and do what's best for my overall health. (this is so far from my old running self who was do or die run outside) plus I think it will be easier to do workouts where I want to target my tempo or goal pace for a certain number of miles. I'll be able to gauge speed + distance. but don't get me wrong. I will spend time on the roads as well. I cannot run much more than six miles on a treadmill. I think I just might kill myself if I have to resort to that.
the run was pretty good. it's nice to see how far off my target pace I am. I was sitting at about a 9:22 minute mile for most of the run. I pushed it below 9 minutes for a bit. I am trying to be conservative and not push too hard too soon. I have time to get my pace + endurance where they need to be.
6 miles; steiner
I have decided that if I was given the choice of jammin' to music or having the feeling of actually going somewhere, I'd choose going somewhere every time. see, that's what I hate most about the treadmill. I run and run and my little legs are really going somewhere but I am not. I hate the feeling of movement without really moving. I want to see the world pass by me. plus, I need a better running play list.
okay, I'll be honest. I don't really have a running play list. I set the ipod on shuffle and just let it go. some songs, I discovered, aren't so conducive to moving fast. I need to work on that. {any suggestions out there? eye of the tiger obviously. but what else?}
I think I'll be spending a little more time on the treadmill in the coming months. {though I hate to say it} on days when air quality is poor or the road conditions aren't ideal, I don't want to risk it. I'll suck it up and do what's best for my overall health. (this is so far from my old running self who was do or die run outside) plus I think it will be easier to do workouts where I want to target my tempo or goal pace for a certain number of miles. I'll be able to gauge speed + distance. but don't get me wrong. I will spend time on the roads as well. I cannot run much more than six miles on a treadmill. I think I just might kill myself if I have to resort to that.
the run was pretty good. it's nice to see how far off my target pace I am. I was sitting at about a 9:22 minute mile for most of the run. I pushed it below 9 minutes for a bit. I am trying to be conservative and not push too hard too soon. I have time to get my pace + endurance where they need to be.
6 miles; steiner
Thursday, November 29, 2007
the gloves in question
here is the text message conversation I had with my husband this afternoon after I frantically (okay, so not so frantically) looked all over the house for my favorite running mini gloves.{me} do you have the mini gloves?
{peter} yes!
{me} oh man! I ned them to go running... plus I wiped snot all over them on my last run. sorry.
{peter} yes
so as you can see, my husband is very secure in his manhood (come on, red 'n pink striped mini gloves!) and is not afraid of a little snot. all good things.
needless to say, I went on the run sans gloves. I just pulled my little sleeves over my fists and went for it. it was a little chilly, but I eventually got over it.
I felt good. I felt pretty fast. (that's all relative, because who knows how fast I was actually going.) I stretched and iced when I got home. I was supposed to have another massage tonight, but my massage therapist is sickly. {get better, becky!} we'll give it a go next week for sure.
3 miles; liberty park perimeter loop
Wednesday, November 28, 2007
slow.
man, oh man, today was hard. I don't know what it was. for a split second, I thought about ditching swimteam and just staying in my cozy bed. maybe I should've. I rolled in to the pool a few minutes late. I only got a 200 warmup in. there were two other girls already in my lane. (and, just so you know, it wasn't the slowest lane) this is where things started to go downhill. with each length of the pool I saw myself slipping farther and farther behind. these girls didn't seem like they were that fast. was I just really that slow? at one point, while I was waiting at the wall to start my next set (the other girls had already left the wall before I got there), the coach came over and said, "you're doing great!" as if to say, hang in there, even if you're slow you're still swimming hard. yeah. it was a tough workout for me. maybe I was just tired. I don't know.
even though it sucked and I was trying so hard to catch/keep up (and failing) I know it was good for me. it was a tough workout and it kept me humble.
500 warmup
4 150's (50 kick, 50 drill, 50 swim)
400 moderate free
4 25's fast
2 200's build
4 50's fast
4 100's (1-4 descending)
4 75's fast
100 cool down
even though it sucked and I was trying so hard to catch/keep up (and failing) I know it was good for me. it was a tough workout and it kept me humble.
500 warmup
4 150's (50 kick, 50 drill, 50 swim)
400 moderate free
4 25's fast
2 200's build
4 50's fast
4 100's (1-4 descending)
4 75's fast
100 cool down
Tuesday, November 27, 2007
let it snow
I left my house this morning to the most beautiful sunrise. the temperature was unseasonably warm, and I thought to myself what a perfect moment this would be to be running. sadly, I hopped in my car and drove to work.
this afternoon the scene had changed drastically. the storm blew in. it was snowing. yes, that's right. it finally happened. my first run in the snow for the season. but despite the cold and the wet, it was still a perfect moment for a run.
you see, I love winter running. I get to put on my tights, pull on some layers on top, wear the beannie + mini gloves. while I was running up 17th I saw my reflection in a shop window. she looked so hardcore looking back at me, as if she was saying: you were born for this. man, oh man, what a feeling. the snowflakes fluttering into your eyes. the snot rockets. the cold air in the lungs. not to mention the world is transformed into something so quiet and beautiful when it's snowing.
it was a good run.
3 miles; 8th east (17th - 6th)
this afternoon the scene had changed drastically. the storm blew in. it was snowing. yes, that's right. it finally happened. my first run in the snow for the season. but despite the cold and the wet, it was still a perfect moment for a run.
you see, I love winter running. I get to put on my tights, pull on some layers on top, wear the beannie + mini gloves. while I was running up 17th I saw my reflection in a shop window. she looked so hardcore looking back at me, as if she was saying: you were born for this. man, oh man, what a feeling. the snowflakes fluttering into your eyes. the snot rockets. the cold air in the lungs. not to mention the world is transformed into something so quiet and beautiful when it's snowing.
it was a good run.
3 miles; 8th east (17th - 6th)
Monday, November 26, 2007
my own swimteam
there was no coach this morning. that means no one on the side of the pool telling me what to do. isn't that what I wake so freaking early for? oh well. I just made up my own workout, and it went a little something like this:
500 warm up (I actually got to do the whole 500 this time!)
4 50's kick
12 25's IM order without freestyle (I just want to say that I was able to do each of my butterfly's. like I got all the way to the other end of the pool without having to resort to a fly drill or the breast stroke! this is huge for me. I know I was slow, and that it wasn't pretty, but I did it.)
50, 75, 100 freestyle, descending (each one getting faster)
25 breast
500 free
100, 75, 50 free, ascending
25 breast
4 50's hypoxic (25 - breathe every 5 strokes, 25 - breathe every 7 strokes)
100 cool down
fairmont; one hour
500 warm up (I actually got to do the whole 500 this time!)
4 50's kick
12 25's IM order without freestyle (I just want to say that I was able to do each of my butterfly's. like I got all the way to the other end of the pool without having to resort to a fly drill or the breast stroke! this is huge for me. I know I was slow, and that it wasn't pretty, but I did it.)
50, 75, 100 freestyle, descending (each one getting faster)
25 breast
500 free
100, 75, 50 free, ascending
25 breast
4 50's hypoxic (25 - breathe every 5 strokes, 25 - breathe every 7 strokes)
100 cool down
fairmont; one hour
Sunday, November 25, 2007
right where I started
how come after four days of rest, I feel exactly the same? am I ever going to be one-hundred percent healthy? should I just start working out again, because obviously it doesn't matter? should I swim tomorrow morning? someone please help me--is there a light at the end of my nasal passages?
(fyi, I don't feel overwhelmingly sick or anything. just annoyingly sick since it won't ever completely go away. )
(fyi, I don't feel overwhelmingly sick or anything. just annoyingly sick since it won't ever completely go away. )
Thursday, November 22, 2007
holiday
yesterday I swam. it was a good workout. I led the lane. (and surprisingly, I wasn't in the slow lane. those kids were just too slow for me, both the coach and I agreed.) I felt pretty tired from it the rest of the day.
I still feel sick. I have had this head congestion for two weeks now. am I ever going to feel better? how much crap can a person's nasal passages really hold?
I had planned to do a preemptive holiday strike. I'd run four miles today, pre feast. but since I've been feeling so crappy I've now decided that maybe what I really need is a rest. I'm always just go go go. it's time to slow it down a bit and just take it easy.
happy thanksgiving!
what I remember of the aforementioned workout:
500 warmup up
8 75's (50 drill, 25 dps)
4 50's (descending, do the 300 the same speed the last 50 was swam in)
300
2 100's (descending, do the 2oo the same speed the last 100 was swam in)
200
100 cool down
I still feel sick. I have had this head congestion for two weeks now. am I ever going to feel better? how much crap can a person's nasal passages really hold?
I had planned to do a preemptive holiday strike. I'd run four miles today, pre feast. but since I've been feeling so crappy I've now decided that maybe what I really need is a rest. I'm always just go go go. it's time to slow it down a bit and just take it easy.
happy thanksgiving!
what I remember of the aforementioned workout:
500 warmup up
8 75's (50 drill, 25 dps)
4 50's (descending, do the 300 the same speed the last 50 was swam in)
300
2 100's (descending, do the 2oo the same speed the last 100 was swam in)
200
100 cool down
Tuesday, November 20, 2007
cold
man, was it cold today. I went this afternoon after work. it was 40 degrees. add in the little windchill and it felt like 20 degrees. I hated myself for not putting the beanie on. and I had no mini gloves! (I haven't even looked for my mini gloves yet, it's probably about time) thankfully I warmed up and the wind stopped blowing so much. the last half of the run wasn't too bad.
I think the cold made me run faster, though.
I could feel my hamstring off and on. and every once in a while I would get a random pain in my right knee.
so why is it that I can wake up in the five o'clock hour to go swimming? but I have a hard time waking up at all when it's a running day? do I need someone to run with to get me out of bed in the morning? do I need an appointment, as it were? I guess the other factor is that when I want to go it's still dark! there's always the treadmill up at steiner. . .
3 miles; liberty park perimeter loop
I think the cold made me run faster, though.
I could feel my hamstring off and on. and every once in a while I would get a random pain in my right knee.
so why is it that I can wake up in the five o'clock hour to go swimming? but I have a hard time waking up at all when it's a running day? do I need someone to run with to get me out of bed in the morning? do I need an appointment, as it were? I guess the other factor is that when I want to go it's still dark! there's always the treadmill up at steiner. . .
3 miles; liberty park perimeter loop
Monday, November 19, 2007
beautiful morning swim
when I got to the pool this morning there were only a handful of swimmers. we were trying to work out the lane situation, who would share with who. the coach {who must swim while coaching every monday it seems} was trying to figure out what lane I should be in. {as if I'm ever in any lane but the slow lane!} she asked me what I swim my 100's in. I told her I really didn't know; I just know I'm always in the slowest lane. it's slightly embarrassing to not know how fast I swim. I mean, that's something you should know and pay attention to, right? the thing is, this coach has asked me this before {the only time I went to early AM swimteam over the summer} and I had much the same reply. and to add to that, the one year I swam in high school I never ever paid attention to my times. maybe it just wasn't engrained in me. maybe I just didn't care. maybe I just don't have a high attention span or a good memory. after I would race, if I looked up at the clock at all, I'd soon forget what I swam it in. maybe I should work on this. if it even matters at this point.
when we finally did the get the lane situation all figured out {of course, I was in the slow lane} I hopped in to start my warm up. this chick got in the lane too and asked if we could split the lane until someone else came. I asked if she'd just rather circle swim. because let's be honest, circle swimming is just better. she just made some comment on how I was probably faster, yadda yadda. as I pushed off the wall I couldn't help but wonder if she was even doing masters. when we were ready to start the sets, she was back at the wall and seemed to be trying to listen to what the coach was saying. she asked me about it and I tried to explain the set. if she wasn't a regular swimmer, though, she would've had no idea what I was saying. then she was like, "oh, I'll just do my own thing, I don't even have my contacts in..." yeah. I don't think she was really there for masters. she just did her own thing and it was probably better that we split the lane. she was kinda crazy.
as usual, I had to cut some of the sets slightly short. I just don't have time to do it all since I have to get out of the pool around 7am to get to work on time. the coach and two other fast swimmers were in the lane next to me. yeah, they're fast. I wonder how people ever get that fast. could I get that fast? it doesn't seem like it.
anyway, below is the workout. my legs were more tired afterward today than last week. and my sinuses still seem to be congested, which I don't think swimming helps. oh well, I love it. I even love waking up in the five o'clock hour to go swim. who would've ever thought.
500 warm up
[25 kick, 25 drill]
150 (50 fly, 50 back, 50 breast)
150 free
150 (50 fly, 50 back, 50 breast)
150 free
4 100's IM
200 free
4 100's reverse IM
200 free
4 100's IM (no rest between 100's)
200 free
100 cool down
masters; fairmont
when we finally did the get the lane situation all figured out {of course, I was in the slow lane} I hopped in to start my warm up. this chick got in the lane too and asked if we could split the lane until someone else came. I asked if she'd just rather circle swim. because let's be honest, circle swimming is just better. she just made some comment on how I was probably faster, yadda yadda. as I pushed off the wall I couldn't help but wonder if she was even doing masters. when we were ready to start the sets, she was back at the wall and seemed to be trying to listen to what the coach was saying. she asked me about it and I tried to explain the set. if she wasn't a regular swimmer, though, she would've had no idea what I was saying. then she was like, "oh, I'll just do my own thing, I don't even have my contacts in..." yeah. I don't think she was really there for masters. she just did her own thing and it was probably better that we split the lane. she was kinda crazy.
as usual, I had to cut some of the sets slightly short. I just don't have time to do it all since I have to get out of the pool around 7am to get to work on time. the coach and two other fast swimmers were in the lane next to me. yeah, they're fast. I wonder how people ever get that fast. could I get that fast? it doesn't seem like it.
anyway, below is the workout. my legs were more tired afterward today than last week. and my sinuses still seem to be congested, which I don't think swimming helps. oh well, I love it. I even love waking up in the five o'clock hour to go swim. who would've ever thought.
500 warm up
[25 kick, 25 drill]
150 (50 fly, 50 back, 50 breast)
150 free
150 (50 fly, 50 back, 50 breast)
150 free
4 100's IM
200 free
4 100's reverse IM
200 free
4 100's IM (no rest between 100's)
200 free
100 cool down
masters; fairmont
Sunday, November 18, 2007
sugarhouse park
I've been slightly sick the past week. just a little head cold. it hasn't really affected my energy levels too much, so I've just been doing the things I would have done otherwise. (except for thursday. I took a rest day and then had an awesome massage) so when saturday rolled around, I knew I'd be doing a "long" run.
the weather has been so nice lately. too nice. it's november and we need snow. (is alta even going to be open for our biannual thanksgiving day tradition?!) but it does make for some good running weather. yesterday was no exception. I was out in shorts and a tee. it was beautiful.
I decided to run up 17th south to 15th east and just head over to sugarhouse park. I did the big loop around (not inside the park, the perimeter) to add some more distance. the run was great, but I didn't have any water. I think I was severely dehydrated which doesn't help my sickness any. oh well. I survived.
starting out I felt really, really slow. I wasn't warmed up and when you're running east in salt lake city, utah you better believe you'll probably be running up a hill. this was no exception. so it took me a while to get in the groove of it. but I finally warmed up and felt pretty good.
5.5 - 6 miles; 17th south, 15th east, sugarhouse park
the weather has been so nice lately. too nice. it's november and we need snow. (is alta even going to be open for our biannual thanksgiving day tradition?!) but it does make for some good running weather. yesterday was no exception. I was out in shorts and a tee. it was beautiful.
I decided to run up 17th south to 15th east and just head over to sugarhouse park. I did the big loop around (not inside the park, the perimeter) to add some more distance. the run was great, but I didn't have any water. I think I was severely dehydrated which doesn't help my sickness any. oh well. I survived.
starting out I felt really, really slow. I wasn't warmed up and when you're running east in salt lake city, utah you better believe you'll probably be running up a hill. this was no exception. so it took me a while to get in the groove of it. but I finally warmed up and felt pretty good.
5.5 - 6 miles; 17th south, 15th east, sugarhouse park
first post-massage run
I have the nicest friend in the world. she's a massage therapist and has agreed to do some work on me. she came over last thursday and it was like a dream. friday morning I went running.
all I can say is the first couple steps out I felt no tightness whatsoever. it was a good feeling. about a half mile into it, I could feel my legs slipping back into the same old feelings. my hamstring bugged me slightly but nothing major.
I'm interested to see how sports massage will affect me. I'm sure there will be positive outcomes from this grande experiment.
the run was just the usual. nothing too exciting other than the fact that it made me late for work. sometimes after a week of waking up really early, a girl just likes to sleep in a little bit.
3 miles; liberty park loop/8th east
all I can say is the first couple steps out I felt no tightness whatsoever. it was a good feeling. about a half mile into it, I could feel my legs slipping back into the same old feelings. my hamstring bugged me slightly but nothing major.
I'm interested to see how sports massage will affect me. I'm sure there will be positive outcomes from this grande experiment.
the run was just the usual. nothing too exciting other than the fact that it made me late for work. sometimes after a week of waking up really early, a girl just likes to sleep in a little bit.
3 miles; liberty park loop/8th east
Wednesday, November 14, 2007
fairmont
I did it again. I woke up early and went swimming. you all should be so proud of me.
the workout was pretty good. I'm back in the slow lane and the sets get cut for us. I guess we're just not that fast. it's okay, though. I'm still getting an hour's worth of good ol' hard exercise. and that's all I really want.
so let me see. . . can I even remember the workout? this is more or less what my lane did:
500 warmup
8 100's (25 kick, 50 drill, 25 DPS aka distance per stroke)
200 freestyle
2 100's stroke (anything but free)
100 (25 fast, 75 easy)
200 free
4 50's stroke
100 (50 fast, 50 easy)
200 free
8 25's stroke
100 (75 fast, 25 easy)
cool down
I'm experiencing back pain when I turn at the wall. it comes on after I'm doing flip-turns for a while, and then I start doing open turns and it still hurts. I think I'm just really inflexible.
I've got an appointment scheduled with my sports massage therapist tomorrow. hopefully it will be the remedy I need to start getting my muscles back under control. I know I need it.
swimming; fairmont; one hour
the workout was pretty good. I'm back in the slow lane and the sets get cut for us. I guess we're just not that fast. it's okay, though. I'm still getting an hour's worth of good ol' hard exercise. and that's all I really want.
so let me see. . . can I even remember the workout? this is more or less what my lane did:
500 warmup
8 100's (25 kick, 50 drill, 25 DPS aka distance per stroke)
200 freestyle
2 100's stroke (anything but free)
100 (25 fast, 75 easy)
200 free
4 50's stroke
100 (50 fast, 50 easy)
200 free
8 25's stroke
100 (75 fast, 25 easy)
cool down
I'm experiencing back pain when I turn at the wall. it comes on after I'm doing flip-turns for a while, and then I start doing open turns and it still hurts. I think I'm just really inflexible.
I've got an appointment scheduled with my sports massage therapist tomorrow. hopefully it will be the remedy I need to start getting my muscles back under control. I know I need it.
swimming; fairmont; one hour
Tuesday, November 13, 2007
joint run team
today I dragged peter out of bed to go running with me. we did the liberty park loop. it was a bit chilly, but our bodies warmed up. it's always fun to witness the day's beginning. I love the early morning colors of the sky.
before we headed out the door my right ankle started hurting for no reason at all. maybe it was just in protest. by about a half mile into it the pain went away. other than that I don't remember anything else too major. just the same old stuff.
I didn't have much time to stretch + eat + shower when we got back. icing was out of the question. we should've gotten out the door earlier, but then it would have been so much darker. you take what you can get, I guess.
day two of early morning exerciser complete. it feels good.
3 miles; liberty park loop
before we headed out the door my right ankle started hurting for no reason at all. maybe it was just in protest. by about a half mile into it the pain went away. other than that I don't remember anything else too major. just the same old stuff.
I didn't have much time to stretch + eat + shower when we got back. icing was out of the question. we should've gotten out the door earlier, but then it would have been so much darker. you take what you can get, I guess.
day two of early morning exerciser complete. it feels good.
3 miles; liberty park loop
Monday, November 12, 2007
the early AM swim
well, it's official. I have become that early morning exerciser. phase one is in full effect.
today I dragged my butt out of bed at 5:45 AM to go hit the pool. I've decided that I need to swim master's again, but I didn't really want to do it in the evenings anymore. so perfect solution. swim at six in the morning.
now if you know me in the morning, you'll remember I'm probably not the funnest person to be around. my only word of advise: if I'm not willingly talking to you, don't ask me any questions or try to talk to me. it will be certain death. and unpleasant feelings for both of us. trust me. but a curious thing has been happening as of late. I'm able to wake up early. (maybe it's because I go to bed at ten?) It's really not so hard. so I'm taking full advantage. let's hope this trend continues, because if I work out in the early AM, I won't have to do it after work when I'd rather just focus on getting something healthy and yummy on the table.
so the workout. I haven't swam in almost six months. it was good to be back in the water, but my body could feel it. my arms were tired after the first fifty! (though I was surprised how effortlessly I was breathing on my left side. usually I only breath on the right--a bad habit I'm trying to break!--and when I do try and breath on the left my whole body is thrown outta whack. today it was so much better. I just did it. without even thinking. it was like it was natural or something!) we did a lot of stroke. my butterfly is in a sad state. as if it was ever in anything but. when I did the set of breaststroke, I started to feel it in my right hamstring. I still cheat on the backstroke. my lower back started hurting, with all the flip-turns. I'm so glad to be back in the pool!
masters; fairmont; 1 hour
today I dragged my butt out of bed at 5:45 AM to go hit the pool. I've decided that I need to swim master's again, but I didn't really want to do it in the evenings anymore. so perfect solution. swim at six in the morning.
now if you know me in the morning, you'll remember I'm probably not the funnest person to be around. my only word of advise: if I'm not willingly talking to you, don't ask me any questions or try to talk to me. it will be certain death. and unpleasant feelings for both of us. trust me. but a curious thing has been happening as of late. I'm able to wake up early. (maybe it's because I go to bed at ten?) It's really not so hard. so I'm taking full advantage. let's hope this trend continues, because if I work out in the early AM, I won't have to do it after work when I'd rather just focus on getting something healthy and yummy on the table.
so the workout. I haven't swam in almost six months. it was good to be back in the water, but my body could feel it. my arms were tired after the first fifty! (though I was surprised how effortlessly I was breathing on my left side. usually I only breath on the right--a bad habit I'm trying to break!--and when I do try and breath on the left my whole body is thrown outta whack. today it was so much better. I just did it. without even thinking. it was like it was natural or something!) we did a lot of stroke. my butterfly is in a sad state. as if it was ever in anything but. when I did the set of breaststroke, I started to feel it in my right hamstring. I still cheat on the backstroke. my lower back started hurting, with all the flip-turns. I'm so glad to be back in the pool!
masters; fairmont; 1 hour
Sunday, November 11, 2007
saturday AM run
I wanted to go running, pete wanted to go swimming. we both wanted to end up at the hot tub. so what do you do?
since running six miles on the treadmill didn't sound too incredibly appealing, I opted for taking a route out on the streets. I planned it out in such a way that I would end back up at steiner where I would reconnect with pete in the pool.
I threw in a baby pug tree at the beginning of the run--north, through the park and back. then headed back over to 17th south (instead of running back on 6th east, I chose 7th east so I could hit up the drinking fountain. it was my only chance for water out on the run, so I thought I'd take advantage.) I ran up 17th to 15th, which btw is one of my favorite streets to run on in slc. I did a loop in sugarhouse park (does anyone know the interior road distance of that park?) and then back out to 15th. it was pretty much a straight shot to steiner after that. well, after getting up to gaurdsman, at least.
it was such a pretty morning for a run. it had rained a little, so the gunk in the air was all cleared out. the morning sun + mountain views were amazing yesterday. the valley was beautiful. the temp perfect.
my legs felt overall good. I was surprised at how well they held up. near the end they did start to feel a little tight. my left knee was hurting at random times. that's not good. but my right hamstring held up.
when I got to steiner pete was still in the pool. I left him to go stretch. now usually I like to ice after a run, we all know that. but yesterday I did the complete opposite--heat. the hot tub felt good, though. nice and warm (hot) + cozy. after about ten minutes of that we got out. we had a whole fun day ahead of us, which included going up to alta to get our ski passes and getting guitar hero! hurrah!!
~6 miles; baby pug tree north, up 17th to 15th, sugarhouse loop, over to steiner
since running six miles on the treadmill didn't sound too incredibly appealing, I opted for taking a route out on the streets. I planned it out in such a way that I would end back up at steiner where I would reconnect with pete in the pool.
I threw in a baby pug tree at the beginning of the run--north, through the park and back. then headed back over to 17th south (instead of running back on 6th east, I chose 7th east so I could hit up the drinking fountain. it was my only chance for water out on the run, so I thought I'd take advantage.) I ran up 17th to 15th, which btw is one of my favorite streets to run on in slc. I did a loop in sugarhouse park (does anyone know the interior road distance of that park?) and then back out to 15th. it was pretty much a straight shot to steiner after that. well, after getting up to gaurdsman, at least.
it was such a pretty morning for a run. it had rained a little, so the gunk in the air was all cleared out. the morning sun + mountain views were amazing yesterday. the valley was beautiful. the temp perfect.
my legs felt overall good. I was surprised at how well they held up. near the end they did start to feel a little tight. my left knee was hurting at random times. that's not good. but my right hamstring held up.
when I got to steiner pete was still in the pool. I left him to go stretch. now usually I like to ice after a run, we all know that. but yesterday I did the complete opposite--heat. the hot tub felt good, though. nice and warm (hot) + cozy. after about ten minutes of that we got out. we had a whole fun day ahead of us, which included going up to alta to get our ski passes and getting guitar hero! hurrah!!
~6 miles; baby pug tree north, up 17th to 15th, sugarhouse loop, over to steiner
Friday, November 09, 2007
thoughts on my running on a random wednesday afternoon
switch up AM workouts w/ spin class sometimes
adapt
throw in elliptical or anything else as I see fit
listen to my body
support
work on core everyday
adapt
throw in elliptical or anything else as I see fit
listen to my body
balance
commitment
support
work on core everyday
hydraterest
adequate sleep + easy days
adequate sleep + easy days
eat well
healthy on-the-go breakfasts
raw veggies
proteins
complex carbs
variety
fish
juicing (wheat grass?)
healthy on-the-go breakfasts
raw veggies
proteins
complex carbs
variety
fish
juicing (wheat grass?)
periodization
train smart
research training plans
train smart
research training plans
find out what sports drink fargo will have, train with it!
visualization
visualization
inspiration
why I run. . .
stay movtivated
stay focused
give back to the running community
Thursday, November 08, 2007
back for a second time this week
I went back to steiner for some more elliptical. I figured I'd be over that way anyway, and the air wasn't that great, so working out inside wasn't a bad idea.
it was a good workout. I had forgot my ipod + a few other key items so I just grabbed a fitness mag and ellipticalled my little heart out in front of the figure skaters. time flew by. I was sweating up a storm. it felt great. my legs are now all the better for it.
elliptical; steiner; 35 minutes, 4.30 distance, 403 calories burned
it was a good workout. I had forgot my ipod + a few other key items so I just grabbed a fitness mag and ellipticalled my little heart out in front of the figure skaters. time flew by. I was sweating up a storm. it felt great. my legs are now all the better for it.
elliptical; steiner; 35 minutes, 4.30 distance, 403 calories burned
Wednesday, November 07, 2007
a good day for a run
I'm sitting here eating milk + cookies (just one, don't worry) as I ice and type. man, this is multi-tasking to the extreme! it's a peanut butter cookie, does that count for my post run carb + protein? {I used this cookie as a reward for going running today--not that I didn't want to run and needed an incentive, rather the cookie has been staring me in the face for a whole day now and I needed a good excuse to eat it. food as reward, is that bad? maybe next time I'll just give myself the excuse to go shopping.}
I've had a lot of thoughts swirling around in my head about running today. I find it's the best time to think about other things while at work. and running usually pops up a lot in those thoughts. but today was an especially good day. more to come on that later, I'm sure.
the first few steps out on my run today I could feel my hamstring. it lessened as I ran and loosened up. by the end of the run it wasn't really bugging me and I felt good. it was just a beautiful time of day (and year) to be out there on the streets. I ran around liberty. the leaves are falling in abundance. the perimeter dirt path was mostly covered. the air was cool, but not so much so that I needed more than shorts and a tee. the afternoon light was slanting. I was caught up in the moment. it was just me out there. I didn't think of the other runners. I didn't try to race anyone. it was just me. my body. step for step. this is why I love running.
3.25 miles; liberty park perimeter loop, 8th east
I've had a lot of thoughts swirling around in my head about running today. I find it's the best time to think about other things while at work. and running usually pops up a lot in those thoughts. but today was an especially good day. more to come on that later, I'm sure.
the first few steps out on my run today I could feel my hamstring. it lessened as I ran and loosened up. by the end of the run it wasn't really bugging me and I felt good. it was just a beautiful time of day (and year) to be out there on the streets. I ran around liberty. the leaves are falling in abundance. the perimeter dirt path was mostly covered. the air was cool, but not so much so that I needed more than shorts and a tee. the afternoon light was slanting. I was caught up in the moment. it was just me out there. I didn't think of the other runners. I didn't try to race anyone. it was just me. my body. step for step. this is why I love running.
3.25 miles; liberty park perimeter loop, 8th east
tuesday: elliptical
since my legs are so crazy lately, I decided to head up to steiner yesterday after work to do something a little more low-impact. I took on the elliptical. I love the elliptical. it's by far my favorite peice of gym equipment.
I did a cross country route. my legs felt pretty good. my hamstring didn't bug me too much. I stretched afterwards, and then when I got home I iced.
my legs have felt pretty good today (I only kinda feel the hamstring) and I feel like I had a lot of energy last night instead of feeling beat. I think it was a good switch.
elliptical; steiner; 35 minutes, 4.2 distance, 400'ish calories burned
I did a cross country route. my legs felt pretty good. my hamstring didn't bug me too much. I stretched afterwards, and then when I got home I iced.
my legs have felt pretty good today (I only kinda feel the hamstring) and I feel like I had a lot of energy last night instead of feeling beat. I think it was a good switch.
elliptical; steiner; 35 minutes, 4.2 distance, 400'ish calories burned
Monday, November 05, 2007
et cetera
I'm trying to juggle my working self with my training self with my housewife self. since I go to work so stinkin' early these days I'm off by 3:30, so I can come home and get a run in before making dinner. I think it's all going to work out okay. my sweetest husband even said I didn't have to work as much when my training kicks into full gear. I'm going to take him up on that. I'm envisioning two-a-days, both am and pm workouts of sorts on select days. I'm still trying to figure out how I'm going to fit everything in.
actually, I'm still trying to figure out my training plan in general. I thought I had it figured out, but I think it depends on my level of fitness and general health (you know, if my hamstring, IT bands, ankles are cooperating). I did decide today that I need to get back in the pool. I think swimming really helps your endurance. and since pete renewed our passes to steiner, I should really take advantage of the master's swim class. I miss it.
so the weather is still really nice. I ran today in shorts and a long sleeved tee. I really could've gotten away with short sleeves. my hamstring was bugging me a little. especially when I had to bust past the scooter gang of kids (okay, two kids on a scooter and one kid on a bike). I think they were speeding up too, just to piss me off. my left knee really started hurting too. IT band? I'm not exactly sure. and my ankles have been feeling a little weird lately. very reminiscent of my spring 2006 training. my ankles got so messed up I couldn't run the famous idaho potato marathon in boise (don't worry, I got to run it this year). I haven't really had a problem with them this year, so I'm hoping things won't get out of control. I'm sure it will be okay. maybe I just need new shoes. when did I get my last pair? how many miles have I run in them?
3.5 miles; baby pug tree run: west and north (to 13th east and up to 8th east and over to 17th south, home)
actually, I'm still trying to figure out my training plan in general. I thought I had it figured out, but I think it depends on my level of fitness and general health (you know, if my hamstring, IT bands, ankles are cooperating). I did decide today that I need to get back in the pool. I think swimming really helps your endurance. and since pete renewed our passes to steiner, I should really take advantage of the master's swim class. I miss it.
so the weather is still really nice. I ran today in shorts and a long sleeved tee. I really could've gotten away with short sleeves. my hamstring was bugging me a little. especially when I had to bust past the scooter gang of kids (okay, two kids on a scooter and one kid on a bike). I think they were speeding up too, just to piss me off. my left knee really started hurting too. IT band? I'm not exactly sure. and my ankles have been feeling a little weird lately. very reminiscent of my spring 2006 training. my ankles got so messed up I couldn't run the famous idaho potato marathon in boise (don't worry, I got to run it this year). I haven't really had a problem with them this year, so I'm hoping things won't get out of control. I'm sure it will be okay. maybe I just need new shoes. when did I get my last pair? how many miles have I run in them?
3.5 miles; baby pug tree run: west and north (to 13th east and up to 8th east and over to 17th south, home)
Sunday, November 04, 2007
situation: rectified.
friday: went running. the usual liberty park loop. I know, I know. the same old thing again? yes. it's quick and easy and I know (basically) how far I'm running. I did go up to 8th east on my way home to make the run slightly more exciting. even that's getting a little old. oh well. I don't quite remember how I felt, but I know I didn't ice. probably should've iced.
3 miles; liberty park
saturday: since I only ran two other days this week I decided to go easy on the saturday run. I went through the park to 4th south, up to 8th east and home. I remember feeling really good the first few miles. like incredibly good. it was just a perfect day to be out there. I could've gotten away with shorts and a tee, but my yoga capris and long sleeves (pulled up, of course) weren't too bad either. the autumn leaves are really pretty. anyway, I started feeling my right hamstring near the end of the run. I should've iced after I stretched when I got home, but didn't. I'll be better next week, I swear.
4 miles; 6th east - 4th south - 8th east - 17th south
3 miles; liberty park
saturday: since I only ran two other days this week I decided to go easy on the saturday run. I went through the park to 4th south, up to 8th east and home. I remember feeling really good the first few miles. like incredibly good. it was just a perfect day to be out there. I could've gotten away with shorts and a tee, but my yoga capris and long sleeves (pulled up, of course) weren't too bad either. the autumn leaves are really pretty. anyway, I started feeling my right hamstring near the end of the run. I should've iced after I stretched when I got home, but didn't. I'll be better next week, I swear.
4 miles; 6th east - 4th south - 8th east - 17th south
Thursday, November 01, 2007
rectifying the situation
I hadn't gone running since last saturday until about 30 minutes ago. I really hate it when my life gets overly busy and my running is the thing I have to sacrifice. I guess I could try harder to make the time, but I'm not into running at ten pm as much anymore. in my non-running defense, though, I did go on three different hikes (they were kinda baby hikes, but hikes nonetheless) over monday and tuesday, and yesterday I took a walk. (okay, so that was only about a mile. it was nice to be in the sunshine, though. yesterday was a fantastic day.)
I should be able to get a run in tomorrow. (it is another strangely busy day--in fact, it's been a strangely busy week, and it continues right on through the weekend.)
and saturday I'm hoping to get a short (shorter than last week's?!) long run in.
wish me luck.
I should be able to get a run in tomorrow. (it is another strangely busy day--in fact, it's been a strangely busy week, and it continues right on through the weekend.)
and saturday I'm hoping to get a short (shorter than last week's?!) long run in.
wish me luck.
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