The aftermath of cross training

The purpose of cross training is to maintain fitness without putting too much stress on body parts.  Yesterday we rode bikes.  I must use muscles when riding bikes that I don't use when running.  When I got up this morning I had pains in places I never have pains.  It all went away once I was up and around.

I went for my run this morning before work.  The plan had 4 miles easy with 6 strides.  I ran 3 miles then did the strides and cooled down with the last mile.

I passed a teenage girl running on the trail.  She was running a pretty fast pace and had an easy stride.  I noticed that she had KT tape all over her legs.  She did not look like she was injured at all.  Maybe I need to get some of that stuff.

Crosstraining

Today was a cross training day.  Jim and I went for a 15 mile bike ride.  We rode the trails to Rockwood Reservation.  The bridge into the park is still under constructions but we could easily walk our bikes over it.  Jim prefers bike riding to running.  Discussion on the way home:

Me:  I have cross training most Thursdays.  We can go for a bike ride.
Jim:  Only one day a week?  I think you should ride a bike 4 days a week and run one day.
Me:  What kind of plan is that?
Jim:  A good one.

Workout #2

Today was workout #2 on the plan.  This was a 2 mile warm up.  I really feel I need the warm ups these days.  I took the warm up nice and slow.  Then I ran an 8:57 and an 8:41 for the tempo pace.  The cool down was at 10:05.  I liked this work out.  I still need to find time to go to a PT or Chiropractor to figure my hamstring issues.  I am happy I can run.

Summer Solstice

Last week was the summer solstice which is the longest day of the year.  I like this time of year when the days are long and there is lots of time to run in the daylight.  Yesterday I was still in Texas on business.  After a full day at work I drove to the airport and flew home.  I noticed that the sunset is later when you are high in the sky in an airplane.  It was a day of rest on the plan.  I walked a lot through airports.

From here forward the days are getting shorter but still plenty of light to run in the evening.

Treadmill in Texas

I am in Texas for training.  Jim did not want me running here because I don't know the city and I could get lost or mugged.  It is hot and humid here.  I went to the fitness center in the hotel and ran four easy miles on the treadmill.  I was reminded that I hate treadmill running because:

It is boring
I feel like I could fall off and get hurt
I don't like the noise the treadmill makes
It is indoors
It is not fun.

I did get my miles in.  I am thankful for outdoor running.

Long Run Sunday

Today the plan had a 7 - 9 mile long run.  We had breakfast plans at 8:30.  My original plan was to run at 10 or 10:30.  TJ and Pat got up at 4:30 am to pack and leave for North Carolina.  I got up to bid them farewell.  I was up and dressed so I decided to do a sunrise run.  (Jim went back to bed).  Since it was one of those days where I felt I needed to be close to a bathroom I just did loops around the subdivision.

Here is a breakdown of the run:
Mile 1 - Watching the sunrise was exhilarating.
Mile 2 - Still warming up
Mile 3 - Holy Cow!  This is a long run.  Am I supposed to be doing the walk run thing?  We talked about it but I don't know what we decided.  I better do walk run since my hamstring and glut are still sore.  Where is my Slug Sister when I need her?
Mile 4 - I am starting to see signs of life in the subdivision.  One small boy and his dog are outside.
Mile 5 - I love running early in the morning.  Why don't I drag my butt out of bed more often to run early?
Mile 6 - More dogs outside and one car passed by.  I am running the right pace?  What pace am I supposed to run?
Mile 7 - The plan said 7 to 9 miles.  Should I be done or should I run 2 more?  Of course I should run 2 more.
Mile 8 -  I am tired of running laps around the subdivision.  I need to find a new route.
Mile 9 - Yipped!  I love running in the morning.  What a great way to start the day.  Now I  have time to go home and shower then go out for breakfast.

Saturday - Off Day

Saturday was an off day from running.  Jim and I got up early and took Dexter for a walk on the trail.  Dexter was so happy to be back and smelling familiar scents and swimming in the river.  It was a beautiful, cool morning.  We passed a lot of people running, walking and biking.  I was watching the form of runners.  Some runner look fluid and happy.  Some runners look like they are working hard.  Some runners look like they are in pain and not having a good time at all.  I wonder how others perceive me when I run.  Am I a gazelle or a sloth?  Does my face express joy or misery?  I am tempted to have Jim video tape me running sometime so I can see what I look like.  I think that is a bad idea because may look so bad I will never want to run again.

Strides in the middle

Today I got up and ran at 7am.  It was humid and muggy but not too hot.  I had a little  sprinkle of rain half way through but not enough to get me wet.

Today's workout was 4 miles easy with 4 to 6 strides.  Up until now I have been doing the strides at the end.  On Wednesday's workout #1 there was a warm up then the work out session and a cool down.  I realized that I feel much better when I have a cool down after fast effort.  Today I ran a 2 mile warm up.  Then I ran my strides.  After that I ran a 2 mile cool down.  I liked this better than doing the strides at the end with no cool down.

Crosstraining

Can drinking wine be considered cross training?  It involves lifting a glass from the table to my lips multiple times.  That is an upper body workout.  TJ and Pat are visiting.  I took the afternoon off work and we went to a winery and had lunch and drank a bottle or 2 or 3 of wine.  That was quite a work out.  Today was a cross training day.  I did spend 40 minutes on the elliptical.

Workout #1

Today was workout number 1.  I was so excited.  So far it has been easy runs and strides.  I was anxious to get to do a workout.  Today's workout:  15 minutes of warm up.  Then 3 minutes threshold pace with 2 minutes of easy between followed by a cool down to equal 5 miles total.

I went at my lunch break because this was the only time I had to run today.  I had an early morning dentist appointment (no cavities) and plans in the evening.  It was hot.  The temperature was 92 with heat index of 97 and I felt it.  The 15 minute warm up was fine.  I really enjoyed the workout.  I forgot to hit my Garmin lap button at the end of the first 3 minute threshold.  The other two were at 8:29 and 8:33 pace.  My cool down felt good except for I felt I was going to pass out from the heat..

When I got back to my car the thermometer read 105 degrees.  It was sitting in the sun and I know the car thermometers are not so accurate but it sure felt hot.  I got home and downed a Gatorade.  Today my choices were run at lunch or not run at all so I decided to run in the heat.

I have not worn my heart rate monitor in a long time.  I decided to get it out today and wear it.  It must need a new battery because it did not work.

Walking the dog

Today was a  day of rest.  I did not run but I got to walk Dexter.  I love walking dogs.  We walked up the hill to the subdivision.  Dexter got to visit with his old friends, Maddie the Great Dane and Sammie the lab mix.

Recovery Run

Today I did my easy recovery run at lunch.  I do some of my best thinking when I run.  Today I thought about how lucky I am to be able to run.

Running with TJ and Dexter

TJ, Pat and Dexter are in town.  Today TJ and Dexter went for my easy run with me.  TJ had  not been running much so she did not want to go fast or far.  It was hot for Dexter to go too far.  We went to the trail.  We all ran 2.2 miles together.  Then TJ and Dexter turned around and walked.  I ran until my halfway point at 3 miles then turned around.  I caught up to then when I had .7 left.  They ran the rest of the way with me.  It was a great run with TJ and Dexter.

Saturday - Dancing the Night Away

We went to a wedding on Saturday.  It was a rest day from running.  I usually try to get 10,000 steps on my fitbit everyday.  When we got to the wedding I had about 2,000.  After dancing at the reception I had 12,000.

I painted my toenails for the wedding to cover up my black and blue nails.

The beauty of an early morning run

This morning I was up at 5:35.  I was dressed and out the door at 5:55.  I remember the beauty of an early morning run:

• It is the coolest part of the day
• The sprinklers are on in the subdivision so I can run through the sprinklers if I get warm or if I  want to relive the joys of childhood.
• It is a great way to start a day

I ran 4 miles easy - very easy and then did 6 strides.

Rest Day

Today was a rest day.  I considered moving tomorrow's run up to today but decided my legs really needed the rest.  Yesterday I wore Kathy's Hokas and thought that they would magically cure my legs.  That was a silly thought.  I think they made me more sore that I was because I was using my muscles differently.

Running quote for the day:
"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner

I do have the will to prepare.   I love running and I love having a plan and a goal to work toward.

The power of a running friend

The schedule today read "4 mile easy run".  There was nothing easy about this run.  The temperature was in the high 80s.  When I got home and listened to the news they said the heat index was 103 today.  Kathy picked me up and we did a run on hot asphalt with little shade.  It was brutal.  The only thing that kept me going was my slug sister by my side.  When we were done neither of us had strides left in us.  I went out at 8:15 and did strides.  It was much cooler.  My strides are still slow.

Note to self:
When it is hot carry water no matter how short the run is.

A little Yoga

My Runner's World Magazine had some yoga stretches in it.  They were easy and gentle stretches.  I did these today on my rest day.  I'm not sure they did anything but they were worth a try.

Sunshine on my Shoulders

Today was a very, easy recovery run.  I went to the trail at lunch time and did 4 easy miles.  I usually do not listen to music and just run with my thoughts.  Today I brought my MP3 player.  I listened to John Denver which is good easy running music.  I love the words "Sunshine on my shoulders makes me happy."  I love sunshine on my shoulders but I am thankful for the shade of the trail.  I can still do mid-day runs; however, I know it will soon be too hot for lunch runs.

Ballwin Days 5K and 1 Mile Races

Today was the Ballwin Days 5K and 1 mile races.  Jim and I have done this race for several years.  We like it because:

1. It is close to home
2. There are no lines for the bathrooms.  
3. There was Oberweis Chocolate milk at the end.

I woke up with a sore glut and hamstring on the left and quad on the right.  I had three goals for this race:

1. Don't be stupid and try to sprint past a 30 year old
2. Don't further injure the glut and hamstring
3. Run a steady race.

I accomplished all three goals.  I finished in 27:09 which was a nice steady pace but not too much that I felt I was injuring myself.  This was good for first place in my age group but only because Lucy who is faster came in second overall.  I was happy and my quad and hamstring feel no worse.

I am super proud of Jim who has not been running but earned first in his age group.

After the 5K is over they have a one mile race.  Jim and I sign up for it because it is only $5 more to run both races.  This is a one mile run on tired legs.  Once again my goal was not to be stupid.  I finished the mile in 8:06 which was 2nd place for women of all ages.  (There were only 6 of us and I was the oldest.)  Jim ran an 8:33 mile once again proving he is a stud.

I decided the Epsom salt baths help but warm baths in the summer make me too hot.

I earned two medals and Jim earned one.

Epsom Salt Bath

Last night I took an Epsom Salt bath.  I am not usually a bath person preferring showers but for the sake of my muscles I had a soaking bath.  Epsom salts are magic.  Soaking in bath is supposed to help tired aching muscles.  Here are all the magic things Epsom salts can do:

• Reduce swelling of sprains and bruises
• Soak to remove a splinter
• Use as a face cleaner
• Improve nerve function
• Relieve Stress
• Reduce inflammation to reduce pain and muscle cramps
• Improved formation of joint proteins 
• Skin exfoliator

All this from a bath!  I may become a bath person.

Epsom salts can also be used as a laxative and a garden fertilizer.

Plan day 5

This plan is genius.  I love this new plan.  Day 5 out of 126 days - 4% of the way done.  Today was a 3 mile easy run with 6 strides.  The  plan says 4 - 6 strides but why do 4 when you can do 6.  I have been taking it easy on the strides because my glut and hamstring are still sore but I am always happy when I get to run.

Tonight my slug sister came over for dinner.  She brought her funny, silly, sweet basset.  My mother-in-law who is visiting wanted to take him home.  We talked running, dogs and lots of other topics.  It was a great evening to sip a glass of wine outside.

Tai Chi

Today was a rest day.  I pulled up a youtube video and did a short tai chi workout.  Tai Chi is a very slow moving exercise.  I'm not sure it does anything but it is relaxing.  It  has been a month since the Flying Pig Marathon and I am feeling lazy.  It is good to have a new plan and be back to training.  I'm glad the new plan starts off slow because I feel I am still recovering.  I have been looking online for new shoes.  I am sure I will need some in the coming months.

The Good, The Bad and the Ugly

The Good:
I got to run today!
Any day I get to run is a good day.
The trees are cleared from the trail.
My quad feels good.

The bad:
My glut/hamstring is still bothering me
I was slow.

The ugly:
It was not a pretty run but I completed the easy 3 mile workout with strides.

New Plan Day 2

Today is day 2 of the new plan.  It is a rest day.  After the easy run yesterday my quad felt fine.  My glut was sore today.  I looked up exercises for the glut and did a glut exercise routine.  I printed out blank calendars to keep track of my training.  Looking forward to running tomorrow.

The New Plan

Today was a fabulous day because:

• I have a new training plan for the St. George Marathon
• I got to run with my flying pig slug sister
• I ran and my quad felt fine

Day 1 of the new plan was a 2 mile easy run with 4 - 6 strides.  It was a lunchtime run and it was great.  The resting of my quad paid off.  It felt fine.  The hamstring is still a little tight but felt okay.  

I am so excited about the new plan.  I have been plan-less for the last month.  This new plan is a work of art.  

Not Running Again

Today I really, really wanted to run but I am making myself rest.  I know it is the best thing for me right now but it's hard to not run.  I spent 40 minutes on my elliptical trainer which at least makes me sweat a little.  I have been working on my core and upper body strength.  My legs are feeling really good.  I think it's time to try an easy run on flat land.

Greenrock Trail Challenge

Jim signed us up for something called the Greenrock Trail Challenge.  It was this morning.  Family obligations have kept us from doing much the last couple of weeks but we decided to go on the hike.  We had to be at Greensfelder Park at 7:30am.  They had bagels and bananas for us.  Plus they gave us a hat.  Then we boarded buses and drove us to Rockwood Reservation.  We hiked the Greenrock Trail back to Greenfelder.  It was not a race.  The trail was 6.7 miles.  We hiked at a fast pace to get in an aerobic workout.  It was hillier than Cincinnati.  Over the 6.7 miles we experienced 900 feet of elevation.  There are a lot of trails at Greensfelder that we will have to go back and explore sometime.   When we got back to Greensfelder they had lunch of fried chicken, veggie sandwiches, fruit salad, potato salad,

Today my quads felt perfect.  My hamstring was a little tight but I have had tight hamstrings on and off for years.  I have been stretching.  I feel good.  I feel like running.

The pre plan - plan

I decided I need a plan before the next marathon training plan.  I put together a  pre-plan plan to keep me healthy.  I am still resting my quad even though it feels much, much better.

Today's pre-plan plan:

• 30 minute aerobic workout on the elliptical trainer.  This felt great.  I was sweating and breathing hard.  It felt like a work out.
• Five  planks held for 1 minute each spread throughout the day.
• 5 X 10 squats
• 3 X 10 push ups (the girlie kind because I'm a wimp)

Thankful

I am very thankful for every step that I can take whether it is walking or running, fast or slow.  I am thankful to be moving.  The past week we have done a lot of hospital visits and it makes me realize how lucky I am.

I did not run today.  I am letting my quad heal completely before I run.  This is very hard for me.  I love running.