Monday: 80 minutes in pool- 60 min aqua jog, 20 min swim
Tuesday: 50 minutes various activities (inc. running!)- went to Wooster to visit James's coach, Matt Woods, of Real Fitness. He offered some input on my foot, cross training, and marathon prep. Like I realized last week, there is no need to rush a marathon. It's best to ease back into it (started with 3 x 5 minutes of running). This approach will lengthen my base training and better prepare me for a fall marathon (pending no more injuries). I plan to try running every other day with this approach for the next week or two while cross training in between. The more I swim and aqua jog, the more I want to integrate it into my training when I am not injured! It will be interesting to see how it has payed off.
Wednesday: 73 minutes in pool- aqua jogging, 10 min w/up, 4 x mile simulations (7:35, 7:37, 7:29, 7:23) with 90 seconds rest in between (except last repeat, 2 min 40 sec rest to go pee), then 10 min cool down. Felt moderately difficult, heart rate got up to 160. After jog, swam 1000 meters around 24 minutes. My swimming is getting a little faster, but focusing more on duration and aerobic base than speed.
Thursday: Started off with 5 minute walking warm-up, excited as hell to try running again after having minimal pain all day. Then as soon as I started running, the pain kicked in. I couldn't even hold 2 minutes of running. I kept pronating inward on the bum foot. My form felt funny and I didn't want to adjust or compensate for the pain so I started walking again. I used 10 minutes as my warm-up then hit the stationary bike for 30 minutes and went up to the track to try walk/jog again. Duh me, the tighter curves didn't help with the pronating so that only lasted a minute. I went back to the treadmill to try walking but there was pain so I raised the white flag and called it a night. Currently, the foot is not getting any worse (when I'm not active) but it's not getting any better. I'm not going to start running again until the pain is all gone. F U plantar fasciitis!
Friday: 50 minute swim
Saturday: 60 minutes elliptical. Foot was feeling ok before workout then started to ache a lot afterwards. Not sure if this was due to incorporating a new cross training activity or the stupid PF. I think I will stick to swimming and biking as my main activities. Although, I felt like I had a nice workout aerobically, as I held a 6.8 mph pace (an improvement from my past elliptical efforts). I actually was averaging 7.5 mph for the first 30 minutes but bathroom troubles slowed me down for the last 30 minutes.
Sunday: Off
TOTAL: 5 hr 53 min cross training
Wednesday, March 24, 2010
Monday, March 22, 2010
Weekly Recap
Monday: Swim 30 min
Tuesday: Swim 60 min
Wednesday: Swim 61 min
Thursday: Swim 40 min
Friday: Swim 73 min
Saturday: Bike 11 miles
Sunday: Swim 40 min
TOTALS: Swim 5 hours, bike 11 miles
Got serious this week about cross training and it worked to my advantage. I noticed my mood improve around Wednesday. I made sure to push myself each time I went in the pool and as a result, I doubled the amount of time I previously did in the past during cross training. I also had a nice bike session on Saturday. It was an easy ride, not really a workout for me, but for James. I felt like the pace car during a marathon! If I couldn't run, it was at least nice to ride alongside someone else who is able to.
Still taking it day by day with the foot. Today it feels better but there is still pain. It's similar to the pain I had throughout the last few months before I messed it up in my workout a few weeks ago. That makes me think that whatever snapped is healing. I will be getting the foot looked at tomorrow so that should help with direction as well.
Tuesday: Swim 60 min
Wednesday: Swim 61 min
Thursday: Swim 40 min
Friday: Swim 73 min
Saturday: Bike 11 miles
Sunday: Swim 40 min
TOTALS: Swim 5 hours, bike 11 miles
Got serious this week about cross training and it worked to my advantage. I noticed my mood improve around Wednesday. I made sure to push myself each time I went in the pool and as a result, I doubled the amount of time I previously did in the past during cross training. I also had a nice bike session on Saturday. It was an easy ride, not really a workout for me, but for James. I felt like the pace car during a marathon! If I couldn't run, it was at least nice to ride alongside someone else who is able to.
Still taking it day by day with the foot. Today it feels better but there is still pain. It's similar to the pain I had throughout the last few months before I messed it up in my workout a few weeks ago. That makes me think that whatever snapped is healing. I will be getting the foot looked at tomorrow so that should help with direction as well.
Wednesday, March 17, 2010
Me, a few days ago: My foot hurts. The pain makes any other ailment I ever had seem like just a case of a sore muscle. I believe this is my very first injury and it had to come at a perfect time: halfway through marathon training. I worked so hard to establish a nice base and I was well on my way to experiencing runs beyond 2 hours. Crap.
Me, today: Maybe this is a blessing in disguise? I don't know when or how I screwed up my foot but it did hinder my spring race plans. However, why was I rushing to do a spring marathon? Well, when I signed up for the race, I was only in school at the time. I figured it would be easier to train while I was in school. Training hard when I had to go back to the "real world" would be too difficult, I could only do it recreationally and say goodbye to my Boston dreams. I forgot I had these thoughts a few months later when I found myself working a full time job that was 1.5 hours away and still going to grad school. Everything happened so fast!
It wasn't until this injury that I realized I was doing it already! I was working full time and training my hardest. Granted this work-school-run schedule didn't work out in the "long run", it was great practice for learning how to prioritize! School and running have now become my focus, which I am very fortunate to be able to do.
I also learned a great lesson in patience. I was rushing to get in quality training. To be able to run the time I want to run, I know I need more than 3 months to train. But this little mishap is just a bump in the long road ahead.
For the last three days, it has been uncomfortable to walk. Though, each day the pain is less severe and the walking, less awkward. I believe my pool workout last night gave me the inspiration I needed to continue fighting through this challenge. I finally swam a mile and aqua-jogged for a solid twenty minutes. To maintain the fitness I built up this winter, I know I'm going to have to push myself each day cross training, which I've never done before. Cross training usually leaves me bored but probably because I never pushed the limits. Swimming that mile put me in a zone similar to running where the mind wants to stop. And like a run, I didn't listen. I kept on keeping on.
I've planned for the worst case scenario, which is 4 weeks off from running but active rest in the pool. If the foot gets better each day, like it has been, it may not be that long, more along the lines of 2 weeks off. Whether I'll be doing the marathon or the half marathon is still TBA. But I won't let the running break spoil my training, as I still plan on showing up in Cleveland on Sunday, May 16th.
Me, today: Maybe this is a blessing in disguise? I don't know when or how I screwed up my foot but it did hinder my spring race plans. However, why was I rushing to do a spring marathon? Well, when I signed up for the race, I was only in school at the time. I figured it would be easier to train while I was in school. Training hard when I had to go back to the "real world" would be too difficult, I could only do it recreationally and say goodbye to my Boston dreams. I forgot I had these thoughts a few months later when I found myself working a full time job that was 1.5 hours away and still going to grad school. Everything happened so fast!
It wasn't until this injury that I realized I was doing it already! I was working full time and training my hardest. Granted this work-school-run schedule didn't work out in the "long run", it was great practice for learning how to prioritize! School and running have now become my focus, which I am very fortunate to be able to do.
I also learned a great lesson in patience. I was rushing to get in quality training. To be able to run the time I want to run, I know I need more than 3 months to train. But this little mishap is just a bump in the long road ahead.
For the last three days, it has been uncomfortable to walk. Though, each day the pain is less severe and the walking, less awkward. I believe my pool workout last night gave me the inspiration I needed to continue fighting through this challenge. I finally swam a mile and aqua-jogged for a solid twenty minutes. To maintain the fitness I built up this winter, I know I'm going to have to push myself each day cross training, which I've never done before. Cross training usually leaves me bored but probably because I never pushed the limits. Swimming that mile put me in a zone similar to running where the mind wants to stop. And like a run, I didn't listen. I kept on keeping on.
I've planned for the worst case scenario, which is 4 weeks off from running but active rest in the pool. If the foot gets better each day, like it has been, it may not be that long, more along the lines of 2 weeks off. Whether I'll be doing the marathon or the half marathon is still TBA. But I won't let the running break spoil my training, as I still plan on showing up in Cleveland on Sunday, May 16th.
Sunday, March 14, 2010
Weekly Recap
Monday: 30 minute swim
Tuesday: Off, new shoes Nike Lunarglide
Wednesday: 30 minute swim
Thursday: 30 minute swim
Friday: 3.4 miles
Saturday: Off
Sunday: 7 miles
TOTAL: 10.4 miles, 90 minutes of swimming
After my long run last Sunday at race pace, it was very difficult to walk. I decided to swim on Monday just to be safe. On Tuesday, it was a lot easier to walk and the weather was beautiful so I decided to try and run. It didn't go so well. My foot hurt from the start. I called it a night and finally invested in a new model of trainers that I had been eyeing for awhile, the Nike Lunarglides. They felt like heaven when I tested them out. In fact, it didn't hurt to run. I still wanted to take it easy so I swam the next few days. When I finally attempted another run on Friday, the foot didn't hurt so bad. Saturday's run never happened. Instead I slept for about 16 hours. And then today, I went out for 7 painful miles. I'm not sure if it's the weather or an injury but I will need to take it day by day the next week or so and I need to make some major readjustments to my racing goals. Luckily, if the condition worsens and sets me behind in my long runs, I can change my race entry to the half marathon. I have that. I also can treat Cleveland as a long training run for fall marathon prep. This last week was a tough one all around with work, school, and running all catching up on me. It was hard to stay focused. It was as if I had reached my tolerance for balancing it all. I'd compare it to hitting the wall during a marathon and I had to stop and walk for awhile.
Tuesday: Off, new shoes Nike Lunarglide
Wednesday: 30 minute swim
Thursday: 30 minute swim
Friday: 3.4 miles
Saturday: Off
Sunday: 7 miles
TOTAL: 10.4 miles, 90 minutes of swimming
After my long run last Sunday at race pace, it was very difficult to walk. I decided to swim on Monday just to be safe. On Tuesday, it was a lot easier to walk and the weather was beautiful so I decided to try and run. It didn't go so well. My foot hurt from the start. I called it a night and finally invested in a new model of trainers that I had been eyeing for awhile, the Nike Lunarglides. They felt like heaven when I tested them out. In fact, it didn't hurt to run. I still wanted to take it easy so I swam the next few days. When I finally attempted another run on Friday, the foot didn't hurt so bad. Saturday's run never happened. Instead I slept for about 16 hours. And then today, I went out for 7 painful miles. I'm not sure if it's the weather or an injury but I will need to take it day by day the next week or so and I need to make some major readjustments to my racing goals. Luckily, if the condition worsens and sets me behind in my long runs, I can change my race entry to the half marathon. I have that. I also can treat Cleveland as a long training run for fall marathon prep. This last week was a tough one all around with work, school, and running all catching up on me. It was hard to stay focused. It was as if I had reached my tolerance for balancing it all. I'd compare it to hitting the wall during a marathon and I had to stop and walk for awhile.
Monday, March 8, 2010
Unexpected turn for the better
They hit the roads a little later than planned, though there's still enough time to see the sun. Hell, they’ll even see it set. He’s got his mind on other things but so does she. And they don’t mind. In those seven minutes together, they not only warm-up their legs but their minds as well. There’s something about today that feels so damn good. His legs start to pick up and soon enough he is off into the distance. She is not tempted to catch up but she doesn't slow down. It's off to their own places that they go.
He looks back at his past: countless days spent on the roads, the grass, in the mud, on rubber, moving in circles. There is still time, he says.
She looks ahead: no one in front, only an empty road. The possibilities are endless.
He knows the times he has run. And how close he has come. But is it worth it? She knows what she wants to run, but can she do it? What's the point, when no one else is counting?
He is out for 13 miles. She, 10. Each with a mile to go, they meet again at 862 feet of elevation, the biggest climb of this jaunt. Neither one expected to be together again, even if only for 10 seconds. His legs continue to glide, in sync for the last seventy or so minutes. "Nice job." she says. "Likewise." He replies. And passes again.
It's now dark and not a street light in sight. The final 800 meters feel so smooth. At the stop of the wristwatch, it's not totally impossible to think that 26.2 could feel this good. It's just a matter of time, that desire to make the effort and the heart to take the risk. They may not hold the same pace but they've got what it takes to win their own race.
He looks back at his past: countless days spent on the roads, the grass, in the mud, on rubber, moving in circles. There is still time, he says.
She looks ahead: no one in front, only an empty road. The possibilities are endless.
He knows the times he has run. And how close he has come. But is it worth it? She knows what she wants to run, but can she do it? What's the point, when no one else is counting?
He is out for 13 miles. She, 10. Each with a mile to go, they meet again at 862 feet of elevation, the biggest climb of this jaunt. Neither one expected to be together again, even if only for 10 seconds. His legs continue to glide, in sync for the last seventy or so minutes. "Nice job." she says. "Likewise." He replies. And passes again.
It's now dark and not a street light in sight. The final 800 meters feel so smooth. At the stop of the wristwatch, it's not totally impossible to think that 26.2 could feel this good. It's just a matter of time, that desire to make the effort and the heart to take the risk. They may not hold the same pace but they've got what it takes to win their own race.
Wednesday, March 3, 2010
Weekly Recap
Monday: 3.4 miles
Easy run on Painesville bike trail. First twenty minutes were cold, windy, and achy (9:55 average mile) but I felt a little surge on the last mile and comfortably came home in 8:36.
Tuesday: 7 mile progression run in 60:52
Trying to integrate shorter progression runs to prepare for at least one long run that is a progression run (targeting a 16 mile progression run that ends at or is slightly faster than marathon pace). While my time did not significantly improve from last week's 7 mile progression run, I was able to keep the pace every time I transitioned into a faster zone whereas last week, I struggled and had to take the pace down a few times. I started miles 1-2 in 9:00/mile, 3-4 in 8:41/mile, 5-6 in 8:30/mile, and the last mile around 8:15. My heel was tight for much of the run but I think the blister on my pinky toe may have had an effect on the heel as I found myself changing my stride slightly. A foot massage later helped ease the tightness.
Wednesday: Off
Rested my foot and invested in better work shoes with inserts. They feel great! Part of my heel pain was probably due to wearing ballet slipper-style flats to work and being on my feet for most of the day with little support.
Thursday: 6 miles (1.5 warm-up, 3 mile tempo in 24:52, 1.5 cool down)
Heel did not hurt like Tuesday's run so that's a plus. I was going to do another progression run but things took a turn for the worse when my mp3 batteries died. Ha, I only like music when I am on a treadmill so it felt like the end of the world. I'm such a baby sometimes. So I toughed it up and decided to do some tempo work after the 1.5 mile warm up and battery fiasco. I started with a 8:36 mile and eventually worked up to 8:00 for the last mile. It was moderately hard but not all out. It felt harder on the treadmill than on a road but that meant good practice for holding a quicker pace and not allowing my mind to give up. I found that it was only uncomfortable for the first minute or so when changing gears. The last mile was more comfortable than the other two so I am encouraged by that as I have gone out too fast and faded to a slower speed in 5ks.
Friday: 7 miles
Easy run to Sand Run trails. I saw a guy runner approaching me when I turned around so I took the opportunity to push myself for about 2.5 miles, seeing if I could hold "the lead". I felt great and he never did pass. Portage Trail hill at the end of the run did not feel overly difficult, the traffic was more annoying than the actual effort.
Saturday: 5.6 miles
Easy run in the sun. The sun. The sun! Hi, sun! Glad to have you back!
SUNday: 10.5 miles in 88:25
Medium long run outside, Lock 29 to Ira Road loop. The last time I ran this route (about a month and a half ago) I ran it in 101 minutes. I had not planned to hold Boston qualifying pace, I just ran what felt right. I carried 8:25 fairly easily, even accounting for a hill at the end. I finished strong and was very happy with this effort. My foot was achy afterwards and continues to be "iffy". I am going to swim tonight and most likely treat this upcoming week as a lower mileage week before embarking on 16+ mile long runs.
TOTAL: 39.5
Easy run on Painesville bike trail. First twenty minutes were cold, windy, and achy (9:55 average mile) but I felt a little surge on the last mile and comfortably came home in 8:36.
Tuesday: 7 mile progression run in 60:52
Trying to integrate shorter progression runs to prepare for at least one long run that is a progression run (targeting a 16 mile progression run that ends at or is slightly faster than marathon pace). While my time did not significantly improve from last week's 7 mile progression run, I was able to keep the pace every time I transitioned into a faster zone whereas last week, I struggled and had to take the pace down a few times. I started miles 1-2 in 9:00/mile, 3-4 in 8:41/mile, 5-6 in 8:30/mile, and the last mile around 8:15. My heel was tight for much of the run but I think the blister on my pinky toe may have had an effect on the heel as I found myself changing my stride slightly. A foot massage later helped ease the tightness.
Wednesday: Off
Rested my foot and invested in better work shoes with inserts. They feel great! Part of my heel pain was probably due to wearing ballet slipper-style flats to work and being on my feet for most of the day with little support.
Thursday: 6 miles (1.5 warm-up, 3 mile tempo in 24:52, 1.5 cool down)
Heel did not hurt like Tuesday's run so that's a plus. I was going to do another progression run but things took a turn for the worse when my mp3 batteries died. Ha, I only like music when I am on a treadmill so it felt like the end of the world. I'm such a baby sometimes. So I toughed it up and decided to do some tempo work after the 1.5 mile warm up and battery fiasco. I started with a 8:36 mile and eventually worked up to 8:00 for the last mile. It was moderately hard but not all out. It felt harder on the treadmill than on a road but that meant good practice for holding a quicker pace and not allowing my mind to give up. I found that it was only uncomfortable for the first minute or so when changing gears. The last mile was more comfortable than the other two so I am encouraged by that as I have gone out too fast and faded to a slower speed in 5ks.
Friday: 7 miles
Easy run to Sand Run trails. I saw a guy runner approaching me when I turned around so I took the opportunity to push myself for about 2.5 miles, seeing if I could hold "the lead". I felt great and he never did pass. Portage Trail hill at the end of the run did not feel overly difficult, the traffic was more annoying than the actual effort.
Saturday: 5.6 miles
Easy run in the sun. The sun. The sun! Hi, sun! Glad to have you back!
SUNday: 10.5 miles in 88:25
Medium long run outside, Lock 29 to Ira Road loop. The last time I ran this route (about a month and a half ago) I ran it in 101 minutes. I had not planned to hold Boston qualifying pace, I just ran what felt right. I carried 8:25 fairly easily, even accounting for a hill at the end. I finished strong and was very happy with this effort. My foot was achy afterwards and continues to be "iffy". I am going to swim tonight and most likely treat this upcoming week as a lower mileage week before embarking on 16+ mile long runs.
TOTAL: 39.5
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