glidergirl

I figured out how to beat the cross training system, guys! :)

• 90 minutes elliptical, heart rate 160-185
• 45 minutes cycling, heart rate 125-140 (mostly low 130's)
• Strength training, achilles exercises/stretches 

I went to bed really early (due to a marathon work/clinical sequence) and got really good sleep.  I woke up at 3:30am with tons of energy, so I went to 24 hour fitness since it's open and had a great workout, it felt so good!  And even better, I figured out how to make it more like running, it was so fun.  -I started paying attention to the miles on the machine.  I'm not sure why I haven't done that before.  I'm sure all of you elliptical gurus have known this secret for a long time. I've only been looking at my heartrate on my Garmin.  I figured this out after mile 3 and then from mile 4-10.5, I would just hit my lap button on my Garmin.  Holy cow!  It wasn't boring at all because then each mile became a game and a goal, just like the good old running days.  I could have kept going but I had to get ready for school.  I'm definitely going to do it from now on.  I just took my x-training to a whole new level folks...  

Details: I was on the elliptical that doesn't have any moveable arms - the Crossramp one (I like that one best because then I can move my arms like I'm running...I'm sure I look like THE biggest dork ever since everyone else holds onto the bars, but at least I'm a dork getting a good workout). My levels were: ramp level 11, resistance level 12. 

Here's the breakdown:

• Miles 1-3:  28:17 min (9:24 avg), avg HR 138
• Mile 4: 8:37 min, avg HR 167
• Mile 5: 8:05 min, avg HR 176
• Mile 6: 8:47 min, avg HR 170
• Mile 7: 8:11 min, avg HR 177
• Mile 8: 8:30 min, avg HR 169
• Mile 9: 7:53 min, avg HR 179
• Mile 10 7:56 min, avg HR 181
• 1/2 mile cooldown

My heart rate seems pretty high for a 7:50's mile, so I'm either out of shape or the resistance is a lot more than just running outside.  Either way, I'm looking forward to doing some interval work, tempo runs, marathon pace, etc!  I'm so happy!

(Tuesday's post was meant for Wednesday, I had a rest day on Tues)

Today:

• 3rd PT appointment: Graston/A-stim, rolling, new exercises - I've graduated to the next level! :)  See details below 
• 7 mile elliptical recovery "run"
• achilles lifts/stretches/6 x 30 seconds of jump rope

Elliptical details:

• Ramp #11, resistance #10 (2 less than yesterday)
• Mile 1: 10:24 min, warmup
• Mile 2: 9:21 min, avg HR 138
• Mile 3: 9:08 min, avg HR 148
• Mile 4: 9:07 min, avg HR 153
• Mile 5: 9:09 min, avg HR 156
• Mile 6: 9:11 min, avg HR 156
• Mile 7: 8:44 min, avg HR 157

Operation Achilles Rehab update:

• It has done great this week!  The only way I can describe it is it feels like the itchy stage of a bad scrape.  So it doesn't hurt anymore and it doesn't get inflamed, but it does want to be "itched" (aka massaged or rolled out) after I workout.  I'm starting to believe that it actually will heal now!
• The PT had to ask me which side it was this time because he couldn't tell the difference ;)
• He's now having me increase the intensity of achilles strengthening exercises so it will be nice and strong for running - I get to jump! 
• Two more weeks of no running
• I can start to introduce running in 3 weeks 
• Gradually increase from there, supplementing with x-training
• He's still saying I can run Ogden!  I don't think I'll race it, and I may need to walk 6 of the 20 (or more), but I've decided I want to be a part of it either way.  I'm excited! :)

I totally killed heart disease today!

• 1 hour 49 mins elliptical
• weight lifting, achilles lifts/stretches, jump rope 6 x 30 seconds

Today was fun. :)  I did 8 "threshold" miles out of 13.  The last 2 were really tough.  All in all, it felt like 4 tempo miles on the roads.  I feel it mostly in my respiratory/cardiovascular system since there is no impact whatsoever. Luckily everyone wanted the treadmills, so I didn't have to get off when the 60 minute auto shut off came...I just reset it and kept going. ;)  You should see me flying on those things.  I even had my hand held water bottle for the threshold miles so I could take a quick sip.  When I got home, I mimicked to James what I looked like on the elliptical compared to everyone else and he laughed.  Us runners are seriously psychotic. :) 

My achilles is feeling great!  I didn't feel it until mile 12ish and it just wanted to be stretched is all...we're now at 2.5 hours post workout and there is no crepitus whatsoever! 

Elliptical details:

• Ramp #12, resistance #12
• Recovery strides/min = 120-130
• Tempo strides/min = 150-160
• Mile 1: 9:40 min, avg HR 129 warmup
• Mile 2: 7:49 min, avg HR 163 
• Mile 3: 7:30 min, avg HR 177
• Mile 4: 8:46 min, avg HR 166 recovery 
• Mile 5: 7:39 min, avg HR 178
• Mile 6: 7:45 min, avg HR 181
• Mile 7: 9:17 min, avg HR 166 recovery
• Mile 8: 7:38 min, avg HR 180
• Mile 9: 7:50 min, avg HR 181
• Mile 10: 9:32 min, avg HR 162 recovery
• Mile 11: 7:49 min, avg HR 176
• Mile 12: 7:43 min, avg HR 180
• Mile 13: 9:58 min, avg HR 155 cooldown

• 83 minute elliptical
• strength training, achilles lifts/stretches, 7 x 30 sec jumprope

It's weird because respiratory-wise, miles 2-6 and 9 felt like threshold, 7 felt borderline VO2 max.  It feels good to get my lungs burning! However, musculoskeletal-wise, the miles felt like maybe marathon pace or even a little slower sometimes...because I'm not carrying my weight as much of course.  Great for recovery time because there is none!  So I try and make up for it with weight lifting afterwards.  Can't wait to just get out there and run!  Mile 7 was hard, but I want to try and push myself more often on non-recovery days when I have it in me! 

Elliptical details:

• Ramp #12, resistance #12
• Mile 1: 10:00 mins, avg HR 135 warmup
• Mile 2: 7:39 mins, avg HR 162
• Mile 3: 7:48 mins, avg HR 162
• Mile 4: 7:47 mins, avg HR 172
• Mile 5: 7:53 mins, avg HR 173
• Mile 6: 7:52 mins, avg HR 176
• Mile 7: 7:17 mins, avg HR 183
• Mile 8: 9:21 mins, avg HR 168 recovery
• Mile 9: 7:39 mins, avg HR 181
• Mile 10: 9:51 mins, avg HR cool down

• 5 easy elliptical miles
• achilles lifts/stretches

Recovery day!

• ramp 12/resistance 10
• 8:40-9:00 min miles
• avg HR 140's

Ran [legally] for the first time today since Dec 29th!

• 20 minutes alternating 1 min walk/1 min run (about 5.5 speed on TM)
• 5 fairly easy elliptical miles elliptical, avg HR 165, 130ish strides/min
• achilles lifts (now with added weights)

I had my 4th PT apt today.  He did the ouchie Graston/A-stim and then rolled my lower leg.  When he said "do you think you can start running a little now?"  I literally got butterflies.  I may have even blushed.  I wasn't going to be able to start that till next week, what a surprise!  The achilles did great.  I can still feel a tiny something or other going on down there (it wants to be stretched), but he said that is to be expected; it's not nearly like it was when I first injured it. 

So I will be able to run every other day for 23 days.  I will eventually get up to 20 consecutive minutes of running during these 23 days, then I can start working up to 30 miles per week.  After that he said I can do whatever I want!

• 20 min run - 1 min walk/1 min run alternating
• achilles lifts/stretches
• weight lifting

With the exception of Monday, I've had a really low-key exercising week!  Dragging a little bit for some reason.  But I guess it gives my achilles more time to heal and get used to the "running"...yah, that's a good excuse.  =0)  I hope you're all having a good Valentines weekend!

• 2 mile run OUTSIDE!  Even though I could only run for 2 minutes at a time and even though it was for only 2 miles, it was the best feeling ever.

ahhhh....a reprieve from my "schedule prison". :)  I love exercising!

• 6 miles elliptical, (4 miles of marathon pace)
• 2 mile run on TM (2 mins running/1 min walking)

Elliptical details:

• Mile 1: 9:36 min, warmup
• Mile 2: 8:04 min, avg HR 161
• Mile 3: 8:10 min, avg HR 168
• Mile 4: 8:23 min, avg HR 169
• Mile 5: 7:54 min, avg HR 175
• Mile 6: 8:51 min, cooldown

I'm back!!!  I'm so sorry I abandoned my blog page.  I hate it when people don't update their blogs, and look what I've done for the last week. =0)  I hope to never do that again.

Great news, so far this week my achilles has felt so healthy!  Almost as if nothing ever happened.  Granted, I'm still on the step-wise plan from my PT, but I'm doing things now that I never would have been able to do a few weeks ago.  I'm running, I'm doing high resistance work "out of the saddle" at cycling class, I can lift up on my toes when I'm doing squats with weights.  And this is with no icing or NSAID's required.  Life is great. 

Today:

• 1 hour cycling class, HR 150-173

• 5 easy elliptical miles (avg HR 145)

Took it easy today (against my Saturday long-run desires) because I know I'm on the verge of doing too much this week achilles-wise.  And just to make sure I kept it on the down-low, I wore full-length pants.  Problem solved. ;)

P.S. Please enjoy your long runs for me today, k?  I'm totally being serious.  It is such a huge blessing to be able to run long and free!  I know sometimes it's tiring and sometimes the long miles day in and day out get old and you may get sick of the sacrifices you have to make (sleep, time with family, etc.), but you are a better person because of it.  This world needs healthy, happy people!  Have fun! :)

• 1 hour cardio DVD at home
• 2.2 mile run outside in the sun (3 mins running/1 min walking)

It didn't take long for me to learn that I have to save my running for last otherwise it's all I will do because it's what I like the best!  Like feeding a baby the veggies before the fruit, you know?

Wow do I have a long way to go to get back to where I was in December.  **Don't think about that - don't think about that - don't think about that** 

• First time in 2 months that I don't have to go to school or work at some point during a 24 hour period (and yes, that has included all weekends and holidays)
• Already have my 3 twelve hr shifts done for the week
• Homework is almost done for the day
• Just got back from a 3.3 mile zoo loop run that felt excellent (avg pace 10:25/mile; walked for 1 min every 4 mins and also walked the steepest parts of 3 hills)

• 2 mile run outside, walked about every 4 minutes, 10:32 avg pace

The first thing I do when I wake up is flex my left foot to see if there's tightness in my achilles.  (In fact, I've had a couple dreams where I feel tightness and pain and I wake up feeling sad until I realize that there is indeed...no tightness. :) ).  Anyway, not a stitch this morning, so I went for an easy 2 mile jog today.  It gave me a little lip around 2 miles, so I walked the last mile home.  It's understandable considering I did a lot yesterday, so I'm not worried.  I'll rest it tomorrow and then do 2-3 on Saturday.  I'm in a awkward phase right now because I don't want to do much x-training, but I'm not running a lot either.  It seems like the x-training loads it too much and I want to just see what it does with running.  It feels so good to get out there and run!!

See my run on Garmin Connect:

http://connect.garmin.com/activity/69933362

• 10 miles on the elliptical (tempo 2 miles/slow 1 mile X 3)
• 3 miles running on the TM (walking every 5 minutes)

I changed my mind, I wanted to do some cross training today. =0)  Achilles feels great!  A little niggley, but feels fine after stretching.

Elliptical details here

Treadmill details here

• 4 mile run to the gym (avg pace 9:25, walked every 5 minutes)
• weightlifting (James picked me up on his way home from work)

I work the 7pm-7:30am shift 2-3 times a week.  One of the things I missed most about running has been my usual jog after waking up in the afternoon to get my brain back online and get me functioning in the land of the living again.  I got to do that today and it felt so good.  Oh how I missed you, Running.  Running takes a lot of the perils of night shift work completely away.  I have more energy, I feel good through my whole shift, I get back onto a normal schedule quicker, my sleep is more efficient, I eat better, I don't have as much brain damage so I can study better, ETC! 

Splits, HR info, elevation details here