I Can Do Hard Things

3 miles on the stair climber

2.5 miles on TM

Shin was bugging all last night.  Felt ok on the run/stairs.

I went  to PT this morning and he made an interesting observation.  I am a suppunator - most of my weight, I carry on the outside of my foot.  Even when I am just walking or standing (when I balance on 1 foot, I immediately move to the outside of my foot to find my balance).

He made the comment that I need to use more of the inside of my foot.  "That is why God my the first metatarsal the biggest and you are using the smallest metatarsal".  When he had me do some hip exercises, I started sweating immediately and got fatigued fast.  Hence, they are very weak.  Duh.....

But I was pleased that I worked with him and not an aide.  They kept saying how flexible I am which is weird - I keep thinking I need to do more yoga.

I just hope to keep taking steps forward....not backwards.

Stretch and foam roll

Designated rest day.  I wore my PT tap on the shins all night and wore compression socks all day.  Is it normal to have one spot on the shin that hurts more?

I get so frustrated when I take 3 steps forward and end of taking 2 steps back.  I have such a LOVE/HATE relationship with this sport.

So I watched some awesome Coach Jay Johnson videos last night on general strength training for runners.  GREAT STUFF!!!!!  So I got a few minutes early, so I would have enough time to get them done today.

3x

10 on each leg x Lunge matrix

10 lateral leg raises (straight foot, pointed foot in, pointed foot up)

balancing stuff from PT

I only got one set of planks in before I ran out of time.  The stuff above took me 30 minutes.

4 mile run on TM.  34:27

I did my up 12 mph, down 10 mph.  I started at 6.4 mph for the first .75 miles, then up to 7.6 for the last .25 mile.  Then down to 6.6 mph for .75 miles, then up to 7.8, etc, etc

I felt super good.  Controlled breathing.  I could feel my shins, but they were better than they have been (I wore my compression socks). I still trying to figure out how to run on more on the inner part of my foot rather than the outer part. 

I went to PT and had another sweat fest.  1 hour of various hip exercises. 

Looking for new couches today.  Home decorating totally stresses me out - it is NOT one of my strengths :)

1:51

AP:9:07

9:13, 9:46 (BIG HILL), 9:34 (BIG HILL), 9:04, 9:18, 9:20, 8:31, 9:00, 9:24 (BIG HILL), 8:37, 8:36, 8:02, 9:13

Pioneer house to Farmhill Road to Mcdonalds up to Highland

This was my first run outside (other than my SG Half) since Oct/Nov.  Ughhhh....  Too long to do alone!

I dressed just right today and it was perfect weather.  I really struggled the first 6 miles.  Lots of 1-mile hills to climb.  I always struggle mentally the first half! 

FINALLY got to my turn around point, took a gu and water and saw a group of runners coming out of a side street.  I tried to catch them - just about did (hence the 8:31 split), but then they turned and I had to go straight.  Ughhhhh...

The way back wasn't as hilly, but I was getting tired of running and wanted to get home.  I put these inserts in my shoes that the PT gave me and they made my knees and ankle tendons bug.  I did 2 sets of Glute exercises yesterday and my buns were on fire.

Got home and my hiney was so tight that I decided to take a warm shower, eat something - then stretch.  The inside of my knees are still achy.  My shins are just a tiny bit creaky - so I'm feeling good about that.  Hip feels great.

SO tired...hope to go to bed EARLY!  I need a buddy for next week :)

1.5 miles easy recovery run

15 minutes on the bike

Legs felt really great on the run.

3x

lunge matrix

PT balance exercises

lateral leg raises/pointed toes/straight up (I think these are what made my hiney so sore on Friday)

Stretch and foam roll

TM Miles:  44:27

10 minutes warm up

13 sets of 1 min hard/1 min easy (hards were 9.3 for the first eight, then 9.4 for the next 4, then 9.5 for the last one....6.1 for the easy)

.75 mile cool down

I felt good on these sets....not SUPER, but good.  I missed last weeks speed workout, maybe that is it or they were just harder today.

1 set of side to side/diagonal lunges

1 set of lateral leg lifts with pointed toes down and up

Foam rolling and stretching

TM Miles:  50:14

Nice easy recovery run.  Everything felt good...hip just a tiny big achy, but very minimal.  I was just bored.  I'm tired of watching all the junk on the news.

1 set of lateral leg lifts/toes pointed down/up/regular

side to side and side to back lunges

stretch and foam roll

PT appointment this morning.

B6 - that always makes me break into a good sweat!  Lunge matrix.  I asked them for a "cue" to help me run more on the inside of my toes (instead of the outside) and Buck told me to think of my feet running on the 11 and 1 o'clock.  They gave me some good ideas about using my core versus using my arms. 

I know this is a muscle memory game to help get my form to where it should be, but I'm ready for it to be correct now :)  I guess I'm not very patient!  There is a reason why Heavenly Father sent me 3 kids at once!

TM run:  26:15

1 mile warm up at 6.5mph

1.5 mile tempo run (started at 7.0 and ended at 8.0)

.5 mile cool down at 6.7mph

I should have run this harder.  It felt way too easy.  My breathing was completely controlled and my legs felt great (they were a bit creaky at the start, but after the warm up they felt fine).  I guess I needed to leave something left in the tank for tomorrow's 14 mile long run.

3x

lunge matrix

B6 balance

lateral leg lift (toes regular/pointed in/pointed up)

firehydrant holds (bent leg/extended leg)

one-legged bridge (ouch!!!!)

side shuffles the length of the short side of the basketball court 

I need to be doing this stuff everyday, but I just run out of time!

Off to paint my entire upstairs... BLECH....

2:07:00 

14.0 miles

AP:  9:05

9:09, 9:24 (climb into alpine), 9:34 (climb into alpine), 9:24 (climb into alpine), 9:02, 8:53, 9:26(climb in highland), 8:56, 9:00, 8:59, 8:47, 8:48, 8:50, 8:04

I got up at 7:00 and ate.  The sun was just about up, so I got dressed and out the door.  It was beautiful outside....I LOVE this cooler (not cold) weather.  PERFECT running weather!

I headed UP to Alpine Hwy.  I hope that living by the mountains and running all these stinkin' hills pays off some day!  Once I hit Heritage Park, I headed West.  I crossed Timp Hwy and meandered UP through some neighborhoods till I hit my turnaround point.  So I ran through American Fork, Alpine, Highland and Lehi.

I was very surprised at how good I felt during this run - mentally and physically.  Miles 7-10 I became very bored...still far away from home.  Once I took my 2nd GU and water at mile 10, I felt much better. (First GU was at mile 5).

My hip and shins felt a bit creaky near the end, but that is normal.  Such a different run than last week.  HOORAY!

A little stretching, a lot of foam rolling and an ice bath.  I painted all the Blue and Gold cub scout banquet banners today. 

Recovery workout.  3 easy peasy miles on the stair mill.  Sweat fest 5,000.  Honestly, WHY does that darn machine open every pore and shoot out gysers?

I was a bit sore after my long run on Saturday.  Mostly my hips.  Nothing major and I felt great today.

3x

60/60/60 planks

12 lateral leg lifts (regular toe, pointed in toe, pointed up toe)

12 side to side lunges

12 cross over lunges

shuffles

Foam roll and stretch

I've lost my voice again.  I started to get a sore throat Friday night.  I laid-low on Saturday and took 2 naps.  But last night, my voice was going.  It always freaks my kids out when I talk funny.  It is like they are afraid I won't be able to take care of them if I can't talk. 

I turned my light off last night to go to bed at 9:20pn.  AWESOME!  I slept so good and felt refreshed when my alarm went off at 4:45am.  I still don't have a voice, but am feeling a lot better.

6 TM Miles 55:05

Just a normal base building run.  My legs felt good, though my hip was tight. 

I only had time for 1 set of the following:

60/60/60 planks

side to side lunges

cross over lunges

lateral leg lifts(toe pointed regular/pointed to the side/pointed up)

stretch and foam roll

Now that it is mid morning - my right shin is bugging.  I have been wearing my compression socks today.  Something to keep an eye on.

I went to bed again last night at 9:20pm...I think this will become a habit!  Again, I felt wonderful when I woke up.  My voice is back, a bit scratchy, but at least I can talk.  I was a bit more coughy this morning on the run.  Everything needs to come out.

10 minute warm up

14 sets of 1min/hard and 1min/easy.  "Hards" were at 9.3mph for the first 6, 9.4mph for sets 7-13 and 9.5mph for set 14.  "Easys" were at 6.1mph.  My last 5 sets were hard.  My legs were getting tired and I was coughing a lot (hence the lungs hurt some).  It was good, but not super. Is speed work ever "SUPER"?

1 mile cool down

Total time - 44:27

3x

linebackers

fire hydrants holds (leg bent and extended)

stretch and foam roll.  Chocolate milk, shower, 45 minute power nap.  Paint upstairs!

3x

60/60/60 planks

10xhip flexor lifts on the pulley machine

10xglute lifts on the pulley machine

side to side shuffles across the short end of the basketball court

10x side to side lunges

10xcross back lunges

1 mile warm up

1.5 mile temp run (started at 7.0mph and ended at 8.0 mph)

.5 mile cool down - hips felt very tired after

stretching

I spent 5 minutes combing the gym for a foam roller and couldn't find one.  PUT THEM BACK ON THE RIGHT PLACE PEOPLE!

2:17:33

AP: 9:11

9:47, 9:06, 9:04, 9:43, 9:52, 8:56(turn around point...going down hill), 9:08, 9:02, 9:01, 9:28, 9:06 (starting on my own), 9:07, 8:59, 8:57, 8:12

I met Rachel at the JRP this morning and was excited to meet another blogger, Chad, and his neighbor, Richard.  I HAD THE BRIGHT IDEA to run north on the JRP since I have never been that way.  Sorry group, had I know just how hilly and windy it would have been.....

We ran 5 miles UP past the Thanksgiving Point golf course.  Saw an eagle.  Holy heck, those were some big climbs.  Stopped at the top of a mountain at mile 5, took a GU and some water and started back. 

The group was a bit faster than I was, but I was so grateful for the company.  I kept thinking about last summer when I ran my first 15 miler and how horrible I felt.  I feel like my fitness has definitely improved from 1 year ago.  I'm still very slow, but feel like I am moving in the right direction and at the pace my body can handle. 

One of the things I've really been thinking about is being a humble runner.  Sometimes after a good, strong workout, I get a bit excited/prideful/cocky about running.  Soon enough, something starts hurting and aching and I feel like I am going to fall apart. In Ryan Hall's book, he is constantly talking about being humble and letting the Lord guide you.  I agree Ryan, I agree.  I've still got a lot to learn.

We finished the 10 miles and I bid farewell to everyone (so sad to see them all go - thanks RAD for coming!!!!).  I refilled two of my water bottles, took a GU and some Gatoraide, blew my nose and started back out for 5 more miles.  I was very nervous to go on the trail alone after all the Provo River Trail attacks.  But I said a silent prayer, turned my headphones on softly and kept my eyes open. 

I turned around at 2.5 miles.  My hips really started to ache the last 2 miles.  Ughhhh....  I felt like I finished strong and was grateful to be done.  Such an amazing feeling. 

I stopped at the gas station to buy a bag of ice on the way home.  I was so starving that I grabbed a pack of chocolate mini donuts.  It totally defeated my running efforts, but they sure did taste good!

I stretched a lot and foamed rolled.  I had to talked with a construction guy about possibly finishing our basement, ate a peanut butter sandwich and finally took my ice bath.  A few hours later, the wall hit and I had to take a 45 minute nap.  Heavenly!

Recovery Monday!

Last night as I was setting my alarm, I realized that the kids don't have any after school activities due to the holiday.  AND no homework.  Meaning, I could workout when hubby gets home.  I'm SO glad I chose to sleep in and workout later.  I didn't feel like zombie today

2x B6

3x

10xhip flexor on pulley machine

10x glute on pulley machine

10xlateral leg lift with kick in

20xLLL with toe pointed in

20xLLL with toe pointed up

60/60/60 planks

10xside to side lunges (I was in the spin room and put one leg up on a big block...made it way harder)

10x crossover lunges

a few fire hydrants

3 miles on the stair mill.

LONG stretching session and foam rolling

One final Valentines sugar cookie...should I eat it or give it to hubby? 

10 minute warm up

15 set of 1 min hard/1 min easy.  

Hards=9.3mph

Easy=6.1mph

1 mile cool down

Today's workout went VERY fast.  I must have gotten caught up in the news because when I was figuring out how many sets I had left, I only had 4.  Usually, I still have a ton.  I felt good today.  Breathing was controlled and I felt in control.  My hips are super super super SORE today.  Both of them (usually it is just the right).  I hope this whole "changing form" this is just working muscles that haven't been used. 

I did one B6 at the end and was dripping sweat all over the floor.  NICE!

Stretch and foam roll

6 easy recovery miles.  Unfortunately, these miles didn't fly by today as they did yesterday (granted, I ran them MUCH faster yesterday).  But they are done.  Shins are feeling good and I've been wearing my compression socks daily.  

I went to the chiropractor yesterday to have him adjust my hips.  They felt better yesterday afternoon, but were very achy during the run.  I'm taking off Thursday and Friday in preparation for the Dogtown Half Marathon on Saturday.  Hopefully that will give them some time to mellow out.  I've heard this is a hilly course...great!

TM Miles - 55:00

AP: 8:43

Tim and I left American Fork around 12:00pm on Friday.  I was so excited he was coming with me (to support my *habit*).  We stopped in Washington city center to pick up my race packet.  They gave away shorts instead of shirts.  They were nice shorts, but have "Get Bit" on the back of them...lame!

We checked into the hotel, ate some pizza at the Pizza Factory and decided to see the movie "This Means War" (which was very funny).  I got to bed around 10:00pm.

I slept great but my hips were still aching.  I guess you never know what to expect on a race morning.  Since it's been 4 weeks since my last race, my main goal was to beat my 1:55 St George Half Marathon time.

Tim drove me to the start.  I was very surprised to see how small the race was (405 runners versus 1400 for the SGH).   Though it was a bit chilly, the sun was shining and it was definitely going to warm up.  They played the National Anthem - I LOVE when they play it!  I was so grateful I was able to run today (versus not being able to run).

Mile 1 (8:02) - It is always hard to judge how fast to go out on a steep decline.  They had the race running on a tiny trail.  I finally got off the trail and ran on the shoulder of the road - too many people.  I was really worried I had gone out too fast.

Mile 2 (8:25) - Still very down hill.  The wind was blowing from the side and my eyes kept watering.  I had tears running down my face.  Nice!  Hips are definitely aching and I'm hoping that they will stop soon.

Mile 3 (8:43) - Still down hill.  We start running on a dirt road.  Thankfully it didn't last long.  Water stop.  Feeling good.

Mile 4 (8:20) - Hell's Hole - the canyon's walls felt like they were close enough to touch!  There were a lot of "dips" - super steep decline...dip...super steep incline.  Those drastic changes are hard on the body.  The shade from the canyon was wonderful!

Mile 5 (8:31) - It started to flatten out which can be hard when you've been going down such steep declines.  Wondering when I am going to blow up!

Mile 6/7 (9:02/9:14) - Starting to climb.  I was pleased with how I handled these two big climbs.  I was definitely tired, but felt like I put forth an honest effort (knowing I still had a big climb at mile 10).  Water stop-GU.

Mile 8 (8:38) - A nice long downhill.  It was quite refreshing after a long climb.  I was starting to get tired.  I knew Tim was going to meet me somewhere along the course and I was getting excited to see him.

Mile 9/10 (9:04/9:22) - Climb, climb climb.  Tim joined in just before mile 10.  He knows me so well - he asked if I wanted stories (to keep my mind off of running) or just to keep quiet and run).  I only had enough energy to say "run".  Water stop - GU.  We got up through one climb, turned right on a street and started another climb.  When I turned that corner, I let out an audible"Uhhhhh". 

Mile 11/12 (8:45/8:39) - The course started to flatten out and we were running through farm country.  I was just trying to hang on at this point.  I looked at my watch and thought I could maybe hit a 1:52 if I could just hang on.  Water stop.  After this water stop, I started to feel the pukes coming on.  I hate the pukes.

Mile 13 (7:22) - I had a hard time figuring out where the finish was.  I knew the mile markers had been off and the race was slightly short.  I crossed the line and knew if I didn't get my breathing under control, I would lose my breakfast.  I had a volunteer run up to me and grab my arm.  I said I was fine and just need to stand here a minute and catch my breath.  He stood and waited a few minutes to make sure I was ok.  I was just hoping I wouldn't puke on his shoes. 

I grabbed some gatoraide and it made me feel more pukey.  I just sat for awhile till my stomach settled down. 

I was pleased with my time and effort.  I'm still trying to decide how this course compares to the St George Half marathon course...easier or harder.  I don't like having the steep decline at the beginning.  Though I felt pukey at the end, I think I pushed harder through the entire race (more so than SGH). 

We went back to the hotel, and cleaned up (no ice bath this time).  I had to sit for awhile and let my stomach continue to settle.  I'm so grateful for my husband who understand that sometimes I just need to be quiet (like during the race and at the hotel).  We ate a quick lunch at Cafe Rio (a pork salad does wonders for the stomach...NOT) and headed home.  Nap on the way home!

My hips are ON FIRE!!  I need to figure something out with them. 

St George Runner's Series DONE!

Honestly, I was not looking forward to getting up early this morning.  I felt like I had *just run* and my suitcase wasn't even unpacked with all my gear in it.  But it has to be done.  I knew I would totally regret not working out this morning.

3 miles on the stair mill - very slow and easy

1xB6

3x

10xglute on pulley machine

10xhip flexor on pulley machine

15xlateral leg left/toe pointed in/toe pointed up

60/60/60 planks

10 lunge matrix

20 donkey kicks

foam roll and stretch

SO darn tired!  But I feel excellent after the race.  My hips were ON FIRE on the way home on Saturday, but I felt nothing on Sunday.  Notta!  They are just a bit achy today (I'm hoping from all the hip/glute stuff I did this morning), but nothing like on Friday or Saturday.  One weird body :)

We've been watching my 2 nieces off and on for the past week while my SIL and BIL have been on a trip.  The 6 month old woke up this morning at 4:30am and I fed her a bottle.  I kept thinking to myself that I should just go to the gym, but I knew I wouldn't get my *power nap* in and wouldn't be able to function the rest of the day.

SO I ended up going tonight.  Late.  There are WAY TOO MANY people at the gym at night.  Too many dudes and dudettes.  But there are way better TV shows on (hooray for Paula Deen).  Also, I didn't wear a visor/hat...YUCK - what a sweaty mess.

6 easy miles - AP 9:12 - 55:13

I was extremely surprised at how great I felt.  Mild achiness in the hip - nothing major.  Legs felt good.  I kept it easy because I want to make sure I am recovered.  Awesomeness!

1 set of LLL - knee bent, toe out, toe up - 20/each

Off to bed to do it all over again in a few hours!

Instead of the "slow" box at the top of the screen where you put in your mileage, they need a "craptastic/ superslow/painful/put a gun to me now" box.  HOLY SMOKES....whatever greatness I had yesterday blew away with the snow storm.  

Granted it had only been 10 hours since I ran, but I felt horrible.  My legs felt like lead, I was breathing like I had just run a sprint and I had NO motivation.  I had to stop every mile and catch my breath (I was only running at a 6.4 mph....so sad).  Then when I did stop, I could feel the lactic acid slither down my legs.  I'm so darn glad this run is over because it was craptastic.  

Came home to find my 4 year old wide awake and wanting breakfast.  I did the *perfect mothering* thing...put her in front of the TV with a bowl of Life.  I took a fast shower and took a 30 minute nap.  I'm still dog tired though.  Glad this is all over.  Tomorrow is a rest day and a massage!