Sunday Runday 7/23

SUMMARY

  • Run
    • Week 13 Total = 21.4 miles
  • PT 4x  X
  • JULY RESOLUTIONS: No desserts  
  • Yoga – 60 minutes

There’s a step counting competition at work, so I’m also walking a lot more on the days I don’t run.  We get points for every 1000 steps and an addition token (no idea what this does) for every 10,000 steps.  They only annoying thing is you can only earn a max of 25 points per day.  My long run days have me up past 30K steps and my recovery day after that contains very little walking.  They’re trying to encourage consistency, which I get, but I’m training for a marathon.

WORKOUTS

  • Monday 7/17 – Yoga
  • Tuesday 7/18 – Yoga + PT – I really didn’t like this yogi.  She gave no alternate poses for people who aren’t fucking Gumby and acted like it was totally normal for someone with tight hips to be able to hoist their knee OVER their shoulder.  Bitch you’re supposed to be encouraging.
  • Wednesday 7/19 – 5 mi @ 12:55 min/mi – I really haven’t had a great run since the 5Ks last week, but it’s also been 95 degrees, so…
  • Thursday 7/20 – Yoga + PT – I forgot how much I like Runner’s World Yoga.  I’m also terrified for 16 miles tomorrow.
  • Friday 7/21 – 16 mi @ 12:30 min/mi – That’s right.  Six.  TEEN. MILES.  Faster than my 5 mile pace.  I did pause the run twice to stop at stores and buy water.  That’s my new plan instead of doing loops around my house.  Seemed to work pretty good, since I could pretty much stop whenever I wanted, but I didn’t plan fueling properly.  I bought a Larabar around mile 13 because I felt like I was going to pass out.  Had I bought it around mile 10, I would have been in much better shape.  Hindsight.
  • Saturday 7/22 – nothing
  • Sunday 7/23 – I was supposed to run today….

GOALS

  • JULY RESOLUTIONS – No desserts!
  • PT 4x
  • Yoga & Foam Rolling
  • Marathon training —
    • Week 12: 6 – 2 – 15
    • Week 13: 5 – 3 – 16
    • Week 14: 5 – 4 – 12
    • Week 15: 6 – 4 – 18
    • Week 16: 5 – 3 – 20
    • Week 17: 5 – 5 – 14
    • Week 18: 5 – 5 – 22
    • Week 19: 5 – 5 – 12
    • Week 20: 3 – 5 – 8
    • Week 21: 4 – 2 – 26.2

Sunday Runday 7/16

SUMMARY

  • Run ✓
    • Week 12 Total = 23.2 miles
  • PT 4x  X
  • JULY RESOLUTIONS: No desserts  X – I had dessert one day, but I don’t even remember what it was, now, so it wasn’t worth it.
  • Yoga – 60 minutes  ✓

WORKOUTS

  • Monday 7/10 – 2 mi @ 12:43 min/mi + Abs + PT – And I went in for my 2nd Graston treatment…which should be called modern medicine’s medieval torture.
  • Tuesday 7/11 – PT
  • Wednesday 7/12 – Abs + PT + Yoga
  • Thursday 7/13 – 30 Min Stretch + 10K @ 9:30 min/mi – That yoga video is by a super intense workout guy.  There were no smooth transitions and he NEVER stopped talking, not even during shivasana.  It was a good stretch, though, just not very relaxing.  As for running, my monthly 5K races have 2 heats: Women’s Only and Co-ed.  This month I ran both of them…pretty fast.  Definitely my fastest 6 miles.
  • Friday 7/14 – Yoga – This yoga video was kind of a dud.  My neck and shoulders are pretty tense, but I don’t think this did anything.  I also went in for my 3rd Graston treatment.  No pain during my race yesterday.  TONS of pain during my treatment haha, but it’s working so far.
  • Saturday 7/15 – nada – Technically not nothing.  I did 15 minutes of a 1 hour yoga video, but it was lame, which is why I didn’t continue.
  • Sunday 7/16 – 14.8 miles @ 13:32 min/mi  + Yoga for Hips and Pre-Run Yoga – Yeah, I went from 9:30 to 13:30 in 2 days.  My hips are killing me.  Post tibial tendons still hangin in there though and I’m off to the doctor tomorrow.  Also this run was mapped in 4 segments because MapMyRun is not keeping my route on the map, so I have to reload it every time I need to check my directions.

GOALS

  • JULY RESOLUTIONS – No desserts!
  • PT 4x
  • Yoga & Foam Rolling
  • Marathon training —
    • Week 10: 4 – 4 – 14
    • Week 11: 3
    • Week 12: 6 – 2 – 15
    • Week 13: 5 – 3 – 16
    • Week 14: 5 – 4 – 12
    • Week 15: 6 – 4 – 18
    • Week 16: 5 – 3 – 20
    • Week 17: 5 – 5 – 14
    • Week 18: 5 – 5 – 22
    • Week 19: 5 – 5 – 12
    • Week 20: 3 – 5 – 8
    • Week 21: 4 – 2 – 26.2

Sunday Runday 7/9

SUMMARY

  • Run X
    • Week 11 Total =  miles
  • PT 4x  X
  • JULY RESOLUTIONS: No desserts  
    • I had dessert on Friday.  Clearly the best thing to do when I really can’t run or exercise.
  • Yoga – 60 minutes  X

WORKOUTS

  • Monday 7/3 – Abs – Given that it hurts to walk right now, I’m holding off on PT and running for the time being, so yay abs.
  • Tuesday 7/4 – Abs – Still just abs for now.
  • Wednesday 7/5 -PT + Abs – I tried out some of my PT exercises and completed shorter sets of them.  I see the doctor tomorrow about my tendinitis, so fingers crossed I can run soon.
  • Thursday 7/6 – Graston! – So this isn’t exercise and no, I didn’t do PT or Abs today.  I went to the chiropractor who scraped out the bumps in my tendon, taped it, and iced it.  If you haven’t heard of the Graston technique, it uses a set of metal tools to pretty much literally dig into soft tissue, break it up, and smooth it out.  Feels almost as pleasant as it sounds.  He said I’ll be able to run by Saturday, which is definitely not the answer I would have gotten from a traditional physical therapist.  I’ve been freaking out about missing training this week, right as I’m entering the 2nd half of my training plan that has the longer, more challenging distances.  Trying to remind myself that I had an extra “light” week in here that I can take out and that it’s not the end of the world.  I just don’t know if I can run a marathon with tender tendons and not enough training.
  • Friday 7/7 – nothing – And I was originally doing 15 miles today…. I’m feeling pretty defeated.
  • Saturday 7/8 2.8 miles @ 11:56 pace – My ankle is extremely sore to the touch, but running went pretty well, though I’m still super cautious.
  • Sunday 7/9 – nothing

 

GOALS

  • JULY RESOLUTIONS – No desserts!
  • PT 4x
  • Yoga & Foam Rolling
  • Marathon training — I’ve adjusted for my injury…
    • Week 10: 4 – 4 – 14
    • Week 11: 3
    • Week 12: 6 – 2 – 15
    • Week 13: 5 – 3 – 16
    • Week 14: 5 – 4 – 12
    • Week 15: 6 – 4 – 18
    • Week 16: 5 – 3 – 20
    • Week 17: 5 – 5 – 14
    • Week 18: 5 – 5 – 22
    • Week 19: 5 – 5 – 12
    • Week 20: 3 – 5 – 8
    • Week 21: 4 – 2 – 26.2

Physical Therapy – Revisit

I had to SEARCH through so many posts to find one from 2014 where I had outlined my physical therapy exercises.  Lately, I’ve been doing the core ones, but haven’t been super consistent about hips and balancing.  Lo and behold, my posterior tibial tendon is buggin.  Or I just have shin splints.  But really it’s most likely the fucking tendon.

  1. Hip Extension 1 – Place foot in band while standing and keeping hips square.  Extend foot straight back for 2 sets of 15 reps on each leg.
  2. Hip Extension 2 – Same as above, but extend out to the side for 2 sets of 15 reps on each leg.
  3. Seated J – Sitting with legs straight out in front of you, loop resistance band around ball of the right foot.  Trace a capital J with your big toe.  Do 2 sets of 25 on both feet.
  4. In & Outs – In same seated position, wrap band around ball of right foot and loop behind ball of the left foot.  Move right foot out to the right, like a windshield wiper – 2 sets of 25.  Then, cross the right leg over the left, moving the band behind the left foot and holding in your right hand and move right foot to the left for 2 sets of 25.  Repeat all on the left leg.
  5. Eccentrics – Stand on stair with heels off the edge.  Go up on both tippy-toes.  Lift one leg and lower yourself down on one foot slooooowly. Repeat for 15 and switch legs.
  6. Calf Stretches – staying on the stairs drop one heel at a time for 30 seconds each.  Repeat.
  7. Balance – Stand on a pillow on one foot for 30 seconds each.  If/when it gets too easy, add more pillows.

Out of all of the above, I’ve only been doing the first 4 and, really, only the seated ones consistently.  It’s easy to do something while I watch TV!

Now it has been 2 days since my longest run yet, 14 miles, and I’m limping around with ankle pain.  I’ve iced, elevated, rested, put on my walking boot, foam rolled.  Granted it’s only been a day with the pain (yes, the day of and the day after it felt fine…super random), but nothing is helping.  I’m making an appointment with a Chiropractor & Sports Medicine doc in addition to the above.