Putting the PLAN into Action

I'm not sure what our marathon coach has lined up for us as far as workouts but sometimes I need to adjust to make time for family time and efficient cross training too. I'm signing up for KOR (Kettlebell class) in a few weeks and for the cost that is usually out of my budget range I had better use it wisely in combination with my running routine. Kettlebell class is all about the functional and flexibility strength of your body starting in your core and the muscles are the great icing on the cake! I definitely say results last time I did my 6 month term there and I'm looking forward to doing it again. Balancing KOR and running isn't easy w/ two little boys and a husband who will be gone from September to November this year.I have to start planning now.

 The fist thing is that I always know there is my speed work on Tuesday evenings and long runs on Saturday mornings. Since I'll be doing KOR too I need to adjust my miles so I don't run myself back into the ground like I did in January. Most important to me is getting my glutes back into shape so other muscles aren't compensating for them. My favorite all over body move is the TGU. You go from laying down to standing up then back down again all w/ the bell over your head. Not easy and I was using the baby bell (18lb) before moving up to the 23lb when I felt stronger. I'm excited to get back out there though. So here is the tentative plan.

Kettlebell move: (TGU) Turkish Get-Up

Saturday: long run
Sunday: rest
Monday: KOR + easy run
Tuesday: speed work
Wednesday: KOR + easy run
Thursday: Longer run
Friday: KOR

I have a few weeks of workouts with the 10k program then onto the big M program. I do have a few ideas for some other blogs in the works too. We'll be talking about skin protection with sun screen in one post and Vitamin D deficiency, calcium absorption (or lack of) and bone mass in another! I can't wait to share them with you and get your input!

Today is Today but Tomorrow is a New Day

I kinda remember (since its been a while) when each day of training for a marathon closely resembled the day and the week before (perhaps even the month before if I do back to back training programs); just a new set of numbers on the calander and if I was lucky more good runs than bad.

Now its the opposite. I'm treading water waiting for this injury to be remidied but the doc, the PT and the chiropractor are all waiting for me to heal enough so that I can get out there and not undo the last two months of semi-progress work. I've been doing wall sits on the sly (shhh don't tell my PT), using the bands for resistance, hopefully get my glutes to fire the way they're supposed to.  I'm doing leg lifts and the embaressing clam shell to get my hips back to normal and lots and lots of stretching! I really really really just want to run, so much that its heartbreaking. BUT if I can't run (I can't believe I'm going to say this) I wish I was back at KOR doing my kettlebell routine with KC yelling ... er... telling me I'm doing everything wrong. At least I felt strong. Even when I was weak I could feel those nearly non-existant  muscles working. That made me feel good! Thats what I need. Something that makes me feel strong, 'cause let me tell you, PT ain't it.

When I'm all healed up and get the go ahead, or when I'm too tired of not running to care, I'm looking forward to getting back to running on the dirt, volcanic rock, muddy, hilly, root infested, wild flower lined paths, so I can do some trail races. I'd really like to do some in Mtz or the East Bay (my old stomping grounds), just not to race. I'm looking forward to not worrying about time and running more for enjoyment for whats around me and how I feel, more then how fast I go. I really need a break from the competition, although there are few I compete with other than myself. That sub 4 hour marathon is going to have to wait. I'm looking forward to asking my friends down at Fleet Feet Chico about doing some coaching this summer.... and eek! Looking into a job this week. Not sure if its for me, has to do with sales but I'm going to check into it. It would be nice to have a paycheck again.

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You know what I'm really missing? While I'm on the couch eating Bryer's Rocky Road ice cream, because its the best, and watching Biggest Loser (because really, who doesn't?), I'm having flashbacks to that first half marathon program where it rained and more often than not, poured, EVERY Tuesday night speed workout. We ran in the dark around the out side of the track, because it was closed, through the parking lot with 3 or 4 cars left in it, around the pitch black lot with pot holes you can't see, to the scary bike path that the collage students hated using to get back to their apartments after dark, and back around by the track. The loop was about 3/4 of a mile long. I looked like a total geek wearing my head lamp flash light but people wanted to run with me because I could actually see what was in front of me. A lot of growing took place on those cold, dark, wet, nights outside the track. And oh how I miss those Tuesday nights. I miss the soaking rain, I miss my running pals. I miss Alan, Ed, David or way back when I first started Angela, encouraging me to go a little faster this lap, to push that mole hill before the last turn that felt like a mountain, but mostly to feel my way through the darkness by looking inside myself.

Not running feels like someone elses life. I never ever expected to feel like that. To find something... anything that defined and completed me, other than parenthood, the way that running has. I may not be running... but I'm still a runner.

Looking Up

Sorry to be all doom and gloom. My body and Running are rebelling against eachother but I've been able to do some thinking about how devoted to running I've been and how I really need to add cross training into that regimen. This is a good time to find some other activities that I enjoy doing so I can incorporate them into the schedule once I start training for a race again. I intend to pick my poor PT's mind this week. I don't know how to swim (very well). Maybe time to change that? I enjoy riding on my old lady cruiser and putting in time on the granny seat back and forth to school and running errands would afford me a little extra calorie burn. And of course back to Kettlebells when the tax refund comes in.

I did get some modified stretches from the PT to do this weekend to loosen up this tight right side. I've been doing them but not sure if there has been any improvement since then. I'll keep doing them because it has to be better than doing nothing at all. I'm excited and not so excited to have them work me out on Tuesday. I'm a little worried about the sore muscle fall out but excited to be on the road to recovery. Does that make sense? I guess its a bitter-sweet feeling... I'll think of it like dark Chocolate, really good in moderation, too much and and you'll pay the piper. LOL

Last week the PT did the evaluation on me and an hour and a half later I was so sore from all the bending and twisting. I wish I had a hot tub but a long hot shower had to do. 2x a week for the next 4 weeks then I'll go back to the foot doc to see how I'm doing and get my orthotics in. I have figured out that driving hurts that right foot area that is inflamed so I've adjusted my seat and foot position (when I remember) to keep it from aggravating. Hopefully the PT will give me some direction tomorrow on things to do to stay in shape during this way lay. I'm looking forward to going back to KOR Fitness to get back into "fighting shape" before hard core (he he he, pun totally intended) running training time comes around.

If you are out of the training loop or out injured what kinds of cross training do you do?

What if I want a 4 hour marathon?

I've posted a few things on here about wanting to run a 4 hour marathon. During the program we have had two 10k time trials. I'm not any good at them! Both of them came in at close to 58 minutes... not even close to what I'm capable of. My half marathon pace is faster than that! Ugh. I just could not find my high gear during those runs. I was afraid that getting any faster was a pipe dream. I'd need to run a 9:09 for 26.2 miles to come in under 4 and I couldn't run that for 6.2.

Last nights speed work was well work. We left from a different spot and used the available light as a guide for running time not miles. Coach Paul and Alan wanted us marathon group to run hills. We would do a mile warm up then the rest of the time at marathon speed. Am I supposed to run at the speed I want to run for CIM or the speed according to my really crappy 10k time? The run took us up into upper park (the trip up was lots of uphill on uneven surfaces) 37 minutes including our easy first mile then turn around how ever far you are and make it a negative split back (mostly down hill except for one long up hill before the lake) for 33 minutes. I got back to the parking lot at the perfect time 1 hour 10 minutes. I looked at my times, deducted the first mile and the remaining 6.5 miles was at 9:11 pace. Really darn close to the pace I was hoping for. If I did run EXACTLY 9:11 pace at the marathon that would put me at 4 hours and 36 seconds or so.

Part of my running regimen has been to incorporate a stronger core by spending an astronomical amount of money for a 6 month membership to KOR fitness. Lots of kettlebells and stretching there to make me more efficient, stronger and faster (I hope). I'm going to miss it come November when my membership is up. I'm not sure I want to give that up. My hands are all tore up today. I probably won't be able to lift my arms up to wash my hair after those clean and presses or the 6 minutes of snatches that K.C. told me not to worry about counting since I was using the 26lb bell. I can feel myself getting stronger after every single class. That will be hard to give up.

So do you train for the time you want... or by how fast you actually are now? The run felt comfortably hard once I got a good breathing pattern down, not sure if it will last 4 hours though. I guess that's why I have coaches and 11 more weeks of training to figure that out.

Hot Stuff

My plan was to run 40 minutes today... so about 4 miles. I walked out the door at 11am, 83 degrees F, very little wind and humid, with a positive attitude and a new podcast in my ear (other one empty so I could listen to traffic or a dog who might want to chase me), and a smile on my face. I ran down a street I haven't ran down before that takes all the way across a cross street then up towards the foothills to the levy. I made a stop at a little park where I got a drink of water at about mile 1.3 miles then out to the levy and down to Wildwood park where there is another drinking fountain. I know that to the turn around at upper park road would put me at exactly 5 miles. I played a little trick on myself, saying I'd go 4o minutes but knowing I was 5 minutes more to a drinking fountain would give me another mile under my belt. Sneaky I know.

I was hot and sweaty and loving it at the turn around. Although my body was tired and I hadn't really eaten properly my mind was so joyful that it kept me energized. I stopped for a drink and to say hello to a fellow runner at the park then headed back home. By the time I got home I was DRENCHED in sweat, like pouring down me and leaving a puddle, but I felt so good! All over tingly, runners high that I had been missing since my little hiatus from a running program.

I wonder if Kettlebells has anything to do with it? I have been so stiff and sore since starting that a good run has been the only thing that has made me feel better, so good in fact that I really look forward to doing KOR again tomorrow, a hike or 3 mile run and then 10 mile long run on Saturday!

When was the last time you had that runners high? Do you get it often or is it rare but magical?

Shred

I did Jillian Michael's 30 day Shred and it kicked my ass. The squats, the lunges, the ab work, the cardio are fine... please Jillian... why do you torture me with upper body work...Why do 3lb weights feel SO heavy? I know I know I need it. But Holly Molly I'm gonna hurt tomorrow. AND I am planning to do Kettle bells tomorrow, I am going for a 5 mile run tomorrow. I'm a glutton for punishment.

I can't wait to go to bed tonight and dream of heavenly things instead of that evil woman. I am going to dream of frosted cupcakes and lazy days by the pool.

Fast Pass

I did speed work out tonight and even though it hurt, it was cold, it was wet, it was not as fun as I had hoped it would be...I did it. 1.5 mile warm up with strides and 10x 800m at 10K pace and 40 seconds recovery between. I managed to hang with the girls and stick just a few seconds behind them. Each interval landed me in at about 4 minutes to 4min10seconds. Not too shabby. Ohhh and the hubby bought me a windbreaker/water resistant jacket and it came in handy since I ran in REAL RAIN not just drizzle tonight.

Since I've got Disneyland on the mind still I decided to use a bit of terminology for my post tonight. I passed the long line (no long run this week) and jumped in at the fast pass (speed work). Thursday long run, Saturday Almond Blossom 10K(kinda)and breakfast. Maybe some kettlebells and an easy run with Jenni in the morning. Cindi really, really, really needs it.

Pick up the slack

Blondy loves the Tower of Terror. We had to run across the park to make in on time befor it closed Friday night.

I really need to pick up the slack. I would count walking all over Disneyland for three days working out because I have to. I have done nothing in terms of running or working out this week. I started getting a headache coming over the Grapevine Saturday on I-5 (or "the 5 if I was from SoCal) and it just progressed into a migraine as the night wore on. I still have the headache. It doesn't want to let up. I'm hoping that a good workout tomorrow night and some nice weather for the next few days will help get me back into the swing of things. I will say that I ate very healthy while on our trip. I chose fruits and veggies as snacks and at dinner I chose a small protein and lots of veggies so I didn't gain 5lbs on our 3 day excursion like last year. Guess What? I still gained 5lbs. What the heck. Must have been retaining water or something, Dehydrated and puffy is my only excuse.

Tomorrow it starts again. Speed workout, Kettle bells on Wednesday and Friday. No MORE SLACKING. The Shamrock'n Half is just a few weeks away. No more excuses.

I did take my resting heartrate this morning before I got up and again tonight and they were both 55beats per minute. Pretty good. My resting heart rate when I started the half marathon program last January was 63bpm so I'm showing cardiovascular improvement. Lets see how the next few weeks go though. I may be kickin' myself for taking a week off.

Hey, you wanna see some more pics from Disneyland!?! Head on over to my other blog to get the story.

Sweetness

Just put my miles in for today and realize that I hit the 100 mile mark on the dot for this month. YAHOO. My goal is to hit 1000 miles this year. I think I might take a 5K program somewhere in there that will give me a break from the hard long milage but give me a chance to work on some speed.

So for the first Month of this year I hit my 100 miles and I'm stoked. I'm still going to work on those 1 legged squats in Kettlebell class.

February Goal:Show your love and one legged squats

I'm not sure if this will be a monthly thing but I thought February would be a good time to set a smaller goal and break down that New Years Resolution into bite size pieces you know? I am also throwing out a February challenge to you so I won't be going at it alone you know...

First things First. Show your love. There are lots of ways I think you could do this. One thing I need to work on is positive reinforcement for the kids, the hubby and myself. We are too hard on each other. Instead of focusing on the things that are wrong at that moment think about speaking up when everything is going well. Congratulate on a 100% spelling test and reward with ice cream or a hot chocolate with extra marshmallows. Thank them for using their manners. Cultivate friendships. Have Coffee with a friend you haven't seen in awhile. Don't forget your non-human loves. Rescue a dog from the humane society if you are looking into bringing a pet into your home. Bring home special treat or toy for your cat.

Love the Earth. I'm selling Chico Bags to raise money for the Avon Walk for Breast Cancer. They are pink and brown. So cute! It is so good for the environment to carry your own bags when you are running to the market for something or the farmers market. When you take something from your house to your friends because they are on bed rest, had a baby or just are under the weather? Take the food in a Chico Bag and leave it for them to use again. You are showing your friends and the Earth Love.



Love your heart. It is the Month that women wear Red Dresses to raise awareness for Heart disease. Take care of you. Make a 30 day commitment to eat healthy (maybe less Pizza and more fun foods like stuffed butternut squash! Thanks Vicki!) for you and your family. You will all feel good and maybe the recipes and connection to your own health will become a habit. Exercise. I know most of you who read this do. Some may want to do MORE. set a goal. I had to decide to run a race. I don't particularly like the race part but it motivates me to train so I don't hurt myself or look like a total moron out there.

Love yourself: Tell yourself you are worth it. Take time for YOU, doing something you like even if you have to drag the rest of the family with you on a hike. Take some quiet time for you too. Read a book or an article you have been waiting to read. Read 15 minutes of the Bible every day if you haven't and that interests you. Wow, what a concept that was for me when I had little ones. I felt like all I was doing for 24 hours a day 7 days a week was cooking cleaning and serving nourishment from my TaTa's. I was drained and exhausted and didn't feel like I had anything else to give...but those few minutes a day I found my connection to God more strong then ever. To each their own. I didn't think of doing that til someone brought it to my attention so I'm just putting it out there. Smile when you look in the mirror. I know its hard but don't look for the flaws, look for the things you like, every day and it should get easier (I'm going to work hard on this one, we are all so self critical aren't we?).

This month besides loving someone else, loving my family, my heart, my Faith, myself. My big physical goal this month is to do 10 Kettle bell one legged squats on each leg. Yea I'm a freak and I should have started with 20 push ups or something "normal" but I always wanted to be able to do them so that's what I'm putting on my plate.

blahh ha ha ha ha

You know how I said I was going to kick ass this week with my goals. Well last night the beginning of my evil plan to take over my body again and have a great work out week WORKED! I pushed harder than ever with Liz and Vicki at Kettle bells! I feel sore but good today. Yea, its all falling into place.

It's ALIVE! blah ha ha ha!

Who am I again

Ahhh.... I thought I would have more time now that the kiddos are back in school. I'm stopping by for a minute to take note of whats going on this week. I took Monday off just doing some ab work since I as sitting for some friends since their daddy was having surgery. Ouch... While he was there his wife saw some other friends who were there having a baby. So that was my day yesterday. The Wilhelm kiddos went home then we ate home made chili. Yum... of course the hubby was at work since OT comes by so rarely these days he went ahead and took it. That put him on three days straight. Nice for the paycheck not so good for Mommy's sanity. Wasn't I just complaining that he was home for 13 days straight and driving me crazy?

I really wanted to do kettle bells last night but that didn't happen so with some ab work at home I hope it will be enough. I wanted to go Wednesday but I babysit so I'm going to call and see if they are doing a noon class. I'm running with Jenni, Gehrig (in the jogger), Cindi on the leash and maybe our friend Kari too. Our own little Wednesday running club. Thursday is rest and abs and I'll have to do my LONG run of 11 miles on Friday since we'll be leaving for the lake that night for the weekend. I hope to get out and run for a little bit on Saturday and take Sunday as a rest day.

Food. I'm so bad. I need to be better. I'm not eating enough, I'm not taking in the calories. I thought that our $300 at Costco would hold out but it all lasted like a week. 24 yogurts devoured by two little boys. I think I've had three... I love the peach ones... so do my boys. They don't like the blueberry and that's all that's left. What the heck. I need to go back to oatmeal in the morning to get me on track and keep me from being STARVING at 10 or 11. I shouldn't be drinking soda at all, I didn't even LIKE the Coke I had last night... why did I drink it? I have no idea. I need to go back to no soda while I'm training (except for when I go to La Comida because the water AND the ice tea tastes like blech!). I need to be consuming more calories and eating more sweet potatoes and potatoes and brown rice and beans. I need to drink more tea and water.

I'm really enjoying this program so far. I like all the plyometric and core work we are doing to enhance our strength. I love doing to kettle bells and the running for time instead of speed or distance. knowing that I need to set aside 45 minutes instead of 4-5 miles just makes more sense.

I've had a few months of emotional turmoil, a lot has come out in whining here and I'm sorry about that. Part of that is that I REALLY need to get my thyroid checked. I guess I should stop typing and call my endocrinologist hu? I also have several moles I need to have removed especially since I had melanoma once and should be SUPER vigilant about that. I kind of bury my head in the sand but it seeps into my dreams and freaks me out so I haven't been sleeping much lately when I should just go take care of it hu? emotionally.... I don't know how I would deal with it so I procrastinate. Mostly I'm afraid the doc will tell me to stop running outside and I don't want to hear that. I already douse myself in sunscreen everyday. What else can I do? especially in the summer... These things have started to consume my thoughts and affect my mood. I'm working hard to remedy that.

Tonight is speed work. Dads coming down to watch the boys. I'm going to go a bit early and warm up. I'm planning a blog about ... my achievements (running and non-running) and my goals for this year. I know none of the other blogs are talking about "That" so by the time you get to mine you will be GOOD and SICK of hearing it. LOL

I really want to talk about Kristin Armstrongs blog but you are all bored so I'm going to sort through my thoughts and feeling and hopefully have a post before the weekend. Read it and let me know what you think.

such a slacker

I am I am I am. Yes I am a slacker. The hubby was home for 13 days straight from work. CRAZY! and I feel the need to entertain him and clean the whole stinkin' time. No bloggy time for me. BUT I have been out for a few runs and Cindi is much better on the leash, well after about a mile anyway. Our computer died so that's another reason why I haven't been here. We just said OH WELL and replaced the hard drive and it works, but without my itunes library what am I to do? I will be very unhappy to lose it all so I won't even PLUG in my nano for fear that it will all disappear. Not sure yet how to remedy this situation even though I should have backed it up, I'm just glad my pictures are on the external hard drive I got for my b-day.

Yesterday was our first long run of the half marathon program. We did 10 miles and it seems VERY weird that it didn't seem long at all. LOL. A year ago I would have CRIED when they said 10 miles. I did wake up with a headache before hand and forgot to take Advil. By the time I got home and we visited with some friends from out of town I was exhausted and my head was in full blown migraine mode. I could just lay in bed and hope I didn't throw up. Not a good evening at all.

The hubby went to work today and I'm ready for a break from the kiddos all ready. tomorrow I'll run and do kettle bells again. Missed Friday because I was in the bay area visiting with Grandma then checking out a really cute Coach Purse at the Outlet with the BFF and didn't make it back to Chico in time. OOPS.

and SLOW it GOES

I kept hearing (thanks Liz) that after a marathon you're in that speed zone (10 minute miles) and its hard to get out. Yea, I did my worst 10K time today and I was hurting. We were averaging 9:10 or so not bad but not really good either. My last 10K time was round 56:06 or so. We did the standard park loop and I run that route (generally in reverse though) about once a week so it is not really fun for me anymore. Actually its kinda of dreadful... knowing what we'll be doing. I didn't have an ipod today since Cindi ate my earphones and standard ipod buds don't fit in my ears. I was on my own with some companionship from Patty, Vicki and Liz.

OMG it was SO SO cold that my windshield had about a half inch of ice to defrost this morning and it took water, a scraper and 15 minutes of defrost to leave a little hole to see while driving so I wouldn't be late. I'm from California... AND from the valley, and we're just not used to this. It was easily 25*F or so and we didn't even leave til 8am or so. It never did seem to warm up and I'm hoping this isn't what its supposed to be like all Winter because its going be a long 10 weeks if it is.

This sinus issue was not fun either but at least Liz was not feeling good too. did that sound bad?We stuck together through it all and I skimmed in a whole two seconds in front of her. My hope is to up the mileage and condition my body for those longer hauls and to work in a little more speed work and hills (maybe Thursdays) to get my speed up too. I also need to work on core and building my bone density levels by ugh... using kettle bells, before May when I have my dexascan. Hopefully it will be better than my bone scan two years ago. My IT band didn't hurt so bad today but I will be sure to stretch and roll anyway. I did buy three new pairs of socks since my old ones are finally falling apart (4 years old and all). Jenni calls them cloud socks. I agree.


Oh yea and the hubby and the surgeon killed an ENORMOUS amount of ducks this week. Like so many that its kinda disgusting. Really. He was so excited and giddy to get the text last night inviting him to go on a hunting "date" that I teased the hubby about having a boyfriend. I decided to renam the surgeon, he's now the Bro-Friend.

Here is the tentative plan for the week:

Sunday-FMH3 (Flying Monkeys Hash House Harriers) run in upper park with Cindi (4-5 miles)
Monday-rest day from running but maybe Kettle bells with the girls at 5:30
Tuesday-Speed work that night with FF training
Wednesday-easy run with Jenni and Gehrig (and Cindi) maybe and head to the bay area to see Gma and Aunt and if I'm lucky some old friends.
Thursday-Easy run in my old stopping grounds of MTZ. (4-6miles w/ some hills)
Friday-another easy run down by the bay and maybe Kettle bells that night (4-6miles)
Saturday-long run with FF training.