Going With The Flow

Week starting Jan 27, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Unaided -  
17:16 OktoberFAST 5K (10/11)
17:23 BAA 5K (4/12)
37:10 Memorial Day 10K (5/11)
1:17:03 Long Beach Half Marathon (10/11)
1:17:21 USA 1/2 Champs - Duluth (6/12)
2:49:01 Philadelphia Marathon (11/11)

Aided -
16:52 Fight For Air 5K (6/11)
17:08 Provo City 5K (5/12)
1:17:52 Top of Utah Half Marathon (8/11)
1:17:54 Utah Valley Half Marathon (6/11)

Short-Term Running Goals:

Run consistently as I get back to 100% health. Stay patient!

 

Long-Term Running Goals:

Have fun training and racing.

Sub-17 5K
Sub-1:17 Half Marathon
Quality for the Olympic Trials in the marathon

Personal:

I am originally from Knoxville, TN and moved to SLC with Jake in 2010. I started racing in 2011 and had some great success before a major injury hit me in July 2012. I had athletic pubalgia surgery in May 2013...then again in Sept 2014 and am still trying to get back to my old self. Although running is my true passion, I love doing pretty much anything active outdoors - backcountry skiing, backpacking, biking, etc. 

I've been running for the Saucony Team since 2011. I enjoy representing the brand and really do believe they make the best shoes :)

I work as a Quality Engineer for BD Medical in Sandy.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skinning Miles (1000ft ~ 2.5 Miles) Lifetime Miles: 912.35
Hiking Miles Lifetime Miles: 10.50
Total Distance
28.80
Night Sleep Time: 62.50Nap Time: 0.00Total Sleep Time: 62.50Weight: 115.68
Total Distance
6.00

AM - Beautiful morning outside, no smog and much warmer temperatures. I ran 5 miles easy around neighborhoods. Although I felt great, the distal hamstring got a little irritated after 4 miles so I headed home then.

PM - 1 mile in the snow. I couldn't resist - loved it! Strength and drill circuit.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.00
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Total Distance
2.00

AM - 2 miles. My hamstring and glute are a bad achy today...I'm in a really frustrated mood. I don't know what I'm doing wrong to get over this injury. If it's not the hip, it's the hamstring, glutes, or abs. Just tired of dealing with it today. 

PM - Weight training 30 minutes and pool running 30 minutes. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(16)
Total Distance
4.00

AM - Ran Jake's to-work route with him for 2 miles then back home. My glute muscle is acting up...I don't think it's firing correctly. I can feel the compensation of other muscles and I bet that's why my hamstring is bothering me too. I might have to take a couple no running days to let everything calm down. 

PM - 30 minutes of pool running with Jake. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(4)
Total Distance
1.50

AM - 20 minutes on the exercise bike. 

I figured out why my injury has been so irritated. On Sunday, I decided to try this Drill and Strength Circuit. I would highly recommend it for others that are healthy, but it turns out my muscles cannot handle that yet. It's crazy to me that a few high knees and butt kicks can cause so many problems, but it's good to know because I still have a lot to work on before trying to run more. 

PM - Upper body weight training and strengthening for 40 minutes. Alter-G treadmill super easy run, 9 min pace at 65% bodyweight. Walked backwards for a while. Then I floated in the pool while Jake did his pool running.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.50
Comments(5)
Total Distance
4.80

AM - 5K around some new neighborhoods, felt better today and made sure I didn't feel any compensation.

PM - 1.7 miles with Jake around the SH 24 Hour Fitness.  Terrible place to run.

Coach Jay Johnson posted this a while back but I re-read it today -

When you get injured you need to do your best to fight impatience. You’re injured. Accept the fact that the original training plan you had is no longer valid. Could you go crazy on the elliptical and do hours of General Strength and Mobility (GSM)? Sure. But the body heals faster when the macro stress is lower, so you’re probably better off maintaining levels of GSM and doing a bit of pool work or walking (assuming your injury is one that would safely allow for those modalities) to give you body more energy to heal. You’re a runner, so you’re dying to get back to running, yet you need to give your body time to heal and when you spend hours cross training you may or may not be aiding the healing process. I get that you’re dying to run, but you need to be intelligent about the road back to running.

What you can’t do is this. Let’s say you have a goal race, a half marathon, in twelve weeks. In week ten you get a foot injury. You’re out for ten days with no running, then you need another ten days to get back to normal running (for example, some light running every other day). So now, after missing three weeks of running, you’re seven weeks out from the race. If you’ve raced that distance before, then you should be able to finish the race. Will you PR? No. But can you finish? Yes. Should you try to get back on the original schedule, the pre-injury schedule? No way. You just got injured and the volumes that the original plan had you running in week seven are much too high for you, a you that has missed three weeks of normal training. This is where acceptance comes in. You have to accept the idea that while you won’t be able to PR at the race, you can have a good time and race the race. Note: this is where a coach can help because they can give guidance as to all of the intermediary steps between the injury and the race.

When you get injured, be patient. Accept that when you experience an injury the training plan that you originally had is no longer going to work and that you’ll have to come up with a new plan. If you’re impatient with this process then you’ll either get injured again or you’ll be extremely disappointed in your race performance. So instead be patient, knowing that consistency is the key to long term improvement 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.40
Comments(9)
Total Distance
5.00

AM - 3.2 miles. I wore my racing flats because they make me have better form. It's hard not to run fast in those shoes - picked it up for a slight uphill mile at 6:35.

PM - 1.8 miles at Sugarhouse. 

Interesting Article - What (and When) Elite Runners Eat. Pretty much what I expected...

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 115.50
Comments(6)
Total Distance
5.50

AM - 2 mile warm up then 2.5 mile tempo with Jake. 6:17, 6:10, 3:02. Walked for a few minutes then jogged a mile home. Muscles working better today and it was nice to have Jake along for the ride.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
Comments(5)
Total Distance
28.80
Night Sleep Time: 62.50Nap Time: 0.00Total Sleep Time: 62.50Weight: 115.68
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