I Can Do Hard Things

3 very long miles on the stair mill

3x

10 squats on the smith machine

10 x real pushups

12 x leg press 

50 calf raises

60/60/60 planks

LLL

Stretch, but I couldn't find a foam roller.  Ankle is very achy after Saturday's long run.  I'm not running tomorrow either.  Gotta be safe.  I just felt blah this morning.  

Spring break this week and I made the kids move their beds and clean under them.  I washed all their bedding, wiped off baseboards, cleaned out closets, pulled out clothes that don't fit (and took them to DI), and gave everything a good scrub.  I love spring cleaning.  My children, on the other hand, do not.   

Ankle still very tender from Saturday's run. This is very annoying.

I walked .5 miles, ran 1 mile, walked .5 miles, ran 1 mile.

One round of LLL, foam rolling and stretching.

I was lazy and slept in this morning. Plus, I knew the weather was going to be beautiful and I wanted to run outside.

My five-year old was spending the morning with her cousin, so I quickly made an executive decision to take my big kids on a hike. Kinda of like skiing is our winter family thing, hiking is our summer family thing. When I heard Annie say to Carter, "lets run up this mountain", I swear I heard heavenly anglers singing. We had a super fun hike up to the Battlecreak water falls. It was awesome to see so many moms and kids having a good spring break!

For my run this evening, I had planned on having my son side his bike with me, but he had a flat tire is it was going to take awhile to fix. We were both sad he couldn't come. Now his bike is fixed and he can come next time.

5.3 miles around the 'hood. I really tried to focus on form and step counts, but it made me feel vey floppy and uncoordinated. It was definitely a progression run. Big hill first mile, then I finally started to warm up. Once I got going faster, I had a hard time holding the pace-lack of fitness!

When I got home, I grabbed my son and 5 year old daughter and headed over to the baseball field. I took my shoes off and we ran 2 laps around the field. I've never run barefoot before. I ran more on the balls of my feet than on my heels. It was a rather exhilarating experience. Plus I love running with two of my kids.

At home I did the following:

2x

Walking lunges back and forth across my back yard

10/side to side lunges

20 B6 on Bosu

LLL

Foam roll and stretch

Great day!!!

Designated rest day.

After 7.5 months of still having a bugging ankle, I decided to make an appointment with my PT. I've been quite bothered by the whole situation. It's made me a bit mental. I've done EVERYTHING the PT asked me to do when when I saw him in November.

So I brought my iPad so I could show him my workouts, I brought him my shoes and my list of questions. I think he was a bit surprised at my preparation. And even more surprised that I actually did what he told me. I jokingly responded that I do what to get better and will do whatever he tells me to do.

Then ankle tendons/muscles are still inflamed and have some edema around them...hence the pain. He gave me some good suggestions to help reduce the inflammation. Then he video tapped me running. My cadence wasn't perfect, but definitely better. The major issue in my form is I am as straight as a brick. So my legs are landing way in front of my body....making my heel striking even more prominent. This sending major shock up my ankle/leg. He had me stick my neck/belly button out 1 inch and to hold it for 30 seconds. It totally felt unnatural and I'm not sure I could have done it longer. I guess I get distracted easily :).

So that was my main homework from the session. He said all my lifting/stretching/foam rolling was perfect. I just need to stick my neck out more to try to get my legs to fall under my body and not in front. We'll see how it works out.

This session with the PT was very successful in my opinion. I thought he listened well and answered all my million questions. He gave me hope that I can accomplish my running goals.

Heading up to SLC to spend the night in a hotel with my family. There is something magical about swimming in a hotel pool :)

AP 9:23

1:35:14

9:48, 10:10, 9:30, 9:23, 9:41, 9:20, 9:12, 9:08, 9:10, 8:29

We took our kids to stay in a hotel last night in SL for spring break. Oh, the thrill of swimming in a yucky hotel pool! We went with my hubby's sister and her hubby and kids.

Mandy is a wicked fast runner and we planned a run for this morning. It was a shorter run for me, but long for her. I know she could have run A LOT faster today, but she hung back with me until the last half mile. I really love running with her. I actually raced her at a high school national cross country meet (I was from GA and she was in UT). Little did I know I would marry her brother.

The weather was so perfect. It was overcast and not very cold. Then the rain came hard during the last few miles. We ran around Liberty Park on the wood chips. It felt so heavenly on my legs. I wish we had a park like that near my house. But there was no Allie sighting!

We didn't stretch because we were too cold and wet. We hurried back to the hotel, changed into our swimming suits and warmed up in the hot tub. We had a full morning of swimming, going out to lunch, and Croon movie. Yeah for spring break.

I went to the PT dark and early this morning. They did the estim, lazer and massage. Then they redid the tape job. I realized since they taped it on Thursdy, I have not had any ankle pain. I bought some of their magical tape. I probably wont go back to see the PT until after my 20/22 miler.

The I headed to the University Gold Gym today. WOWZER....that is a HUGE gym. I've never been to such a big gym before. I felt a little lost. One of the things the PT suggested is to not workout by miles but by minutes. Thesis going to take me awhile to get used to.

45 minutes on the stair mill -5.3 miles

15 minutes on the elliptical to help my "trunk rotation"

3x

Walking lunges with weights

10/side hamstring curls

60 sec planks

10/side to side lunges

10/Crossover drill. ( I was calling it the B6)

LLL

Quick stretch and hurry home to walk conference!

If I hadn't taken an hour long nap yesterday, I could've slept better and woken up early. Plus the wind was insane last night which didn't help my cause. Monday mornings are always hard to get moving.

AM:

4 miles at home. Really focused on sticking my neck out 1 inch as per PT. Then I had to keep my thumbs tucked in the top/side of my running bra to help my trunk rotation.

Quick stretch and foam roll

PM:

3x

10 star planks

20 skull crushers

20 russian twists with weight

16 plank rows

20 dips

20 supermans on weight bench

60 sec plank with feet on ball

6/side one arm push ups on Bosu

30 scissors

One final round of 30 donkey kicks and a set of LLL 

I finally got my hiney up and out of bed at 4:40am and headed to the gym (I was too big of a wimp to run in the blizzard).

AM: 

8 easy miles on the TM  The last .25 of every mile, I would increase the speed.  I tapped my ankle and it made such a big difference.  I also had Amy massage the lower leg. 

PM:

We had a few spare minutes where all my children were playing with friends and dinner was cooking in the oven.  SO hubby ran on the TM and I lifted.  Working out with Tim is pretty darn awesome and I can't wait till the day when we can do it more often.

3x

walking lunges with weights

10 x overhead press 

10 x butterflies

20 x skull crushers

LLL

v-ups on ball

My son came into the workout room and I convinced him that he needed to run a few laps around the baseball field with me.  We picked up another daughter heading out into the garage.  I TRULY love running with my kids.  I took my shoes off when we got to the ball field.  My daughter decided to do sommer-saults while running and kicked me good a few times.   No way I could do sommer-saults while running!!!  2 laps barefoot around the ball field.

Early morning TM run at the gym.  I wasn't tough enough to run in the rain storm.

I ran next to the "fast girls" today and it was confirmed once again, I still have a long ways to go until I'm fast.  

BUT I felt like I had a good workout.  I ran the last .25 of every mile fast.

Quick stretch and back out into the rain.  I think the gym has lost all their foam rollers.  Bummer. 

I was extremely lazy this morning and didn't get out of bed. Even though it was a cross training day, I had no motivation. Well my laziness has been eating at me all morning. I felt yucky - mentally and physically. Uhhhhh....

When my 5 year old daughter and I got back from grocery shopping she asked if I would take her on a walk. I love that girl for so many reasons, but especially for the fact she loves to be outside (like her momma). That was just the motivation I needed. Even though I had already showered and gotten ready for the day, I put my workout clothes on, made her a quick lunch to eat on the way.

I pushed her in the jogging stroller for a mile and we ended at a park. While she played for a minute, I did a park's length of lunges (and back), a quick LLL and planks. Then we walked home. Even though it was only 2 walking miles, it made me ungrumpy and it got rid of my guilt for not getting up this morning. Exercise and fresh air is a miracle drug.

AP:  9:34      

TT:  2:32:16

10:43, 10:22, 9:57, 9:26, 9:44, 9:42, 9:43, 9:39, 9:24, 9:25, 9:36, 9:22, 9:14, 9:25, 9:18, 7:08

1816 calories burned - maybe that negated the cheese fries I had last night!

I was able to find a few friends (Callie - my cousin, Karen and RachelT) to meet me at 5:30am this morning.  I sure was glad to see their smiling faces in the dark!! 

We headed up the monster hill for the first mile...by the look at those first few miles, it took us awhile to get warmed up.  We decided to try the new Murdock Canal Trail.  It is every bit as wonderful as it seems.  We ran in the dark for the first hour, but had good conversation.  We saw lots of deer.

There was a bathroom/water fountain at mile 5.  We took a GU and refilled water bottles.  Callie decided to turn around and head home.  I was sad to see her go.

Karen, RachelT and I headed out for 3 more miles.  I remember doing these longish runs last year and how long they felt.  NOW, they are getting much easier and don't seem as hard.

Another water stop/GU at mile 11. 

We said goodbye to Karen at mile 14.  She needed 20 miles so she headed out for few more miles.  RachelT and I headed the short stretch back to my house.  The double caffeinated GU must have really started to kick in.  RachelT wanted to walk the last mile, so I left her and turned on the gas.  Granted I got to run down the mile 1 hill, but I felt incredible strong and in control.  That made me very excited especially since it was at the end of the run.  

It was harder to focus on my PT assignments during the run.  I was too busy talking and enjoying my friends.  But my  ankle did feel alright during the run (with tape).  Now (several hours later) it is tired, but feels good.  I did ice after.  We'll see what tomorrow brings.

Last night we had some major family drama that finally came to a head.  Sometimes it is very hard to stand for what is right even if it is not popular.   I hope that it will all calm down.  I was up very late dealing with the situation and am now totally tired.  Hopefully, I can get to bed early.  Ohhhhh.....families. 

I totally made my kids watch the marathon this morning before they left for school!  it is such a great race!!!  Go USA!!

Ankle was a bit achy this weekend, so I decided to be safe!!

25 minutes on the bike

3x

10 squats on the smith machine

12 x pushups

60 sec planks

10 side to side lunges

20 dips

20 sit ups

Long stretching session. 

It's been 2 days since my long run, so I feel like it is safe to do an easy run. 

3 easy miles on my home TM.

I found this abs workout on Pinterest...it definitely worked

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 side plank hip lift R

30 crunches

15 side plank hip lift L

40 russian twists

30 bicycles

15 oblique v-up

20 reverser crunch

15 oblique v-up

10 leg left

Two quick LLL and a long foam rolling session. 

I had planned on calling Collette to see if she was interested in meeting at the gym.  Despite my lack of preparation, Collette was already pounding out miles on the TM.  We ran together for 5.5 miles and had a great conversation.  

I only had 1.5 miles to finish on my own.  Easy 7 miles for the day.  I'm still miffed the gym doesn't have foam rollers anymore.  I'm too lazy to do it at home since I have only a limited time to get my morning nap in. 

My ITB has been tight the past few days.  Though today is my official rest day, I did head downstairs this morning to stretch, do a few LLL and walking lunges.  Lots and lots of foam rolling.  Lots of it.

26.47 miles (my Garmin was way off the whole race) (I'm using my Garmin times)

4:23:03 (my slowest marathon yet, but an average pace for a training run...go figure)

AP:  9:56

So today I ran a marathon (or a long training run).  It hadn't been in the original Ogden Marathon training plan, but I'm heading to Europe next week and didn't want to run 22 miles on a cruise boat TM.  Hence plan B.

My main goal was to not get injured.  So I decided to do the Jeff Galloway run/walk thingy (it is very official).  Too keep it simple, I ran a mile and walked two minutes at the mile marker.  I made a deal with myself that I had to follow this plan or risk some dumb injury (who knows....maybe it won't work).  But I'll stick to the holding back during this race to defend off injuries.

(They had this sweet Boston sign at the race expo.)

This is my first marathon that I haven't run with Karen.  I missed her sweet spirit and optimism today.  But I was grateful for her encouraging texts yesterday.  I also had several texts from other sweet friends (HI Collette and Kellie) and they brought me good luck treats.  They are the best!  Also, a big shout out to Tim for once again supporting my habit!

Onto the race: 

I woke up at 4:25am, got ready, and headed to the 1300 S Trax station.  It was raining lightly and for a split second I thought of leaving my rain jacket in the car (thankfully, I brought it with me).  The running shoe company Altra was handing out sweet Boston t-shirts at the station.  So I got to wear one during the race.  Thanks Altra!

At one of the Trax stops, two officers had several of the passengers get off the train.  They brought their bomb sniffing dogs in to check out the train car.  Though they were polite, there was no monkey business!

We finally arrived at the starting line and I made a bee-line to the POPS.  Thankfully, the lines were shorts and I could take care of business quickly.

I was VERY impressed with the race organization.  They had police EVERYWHERE, large tents for rain protection, food and water, and a ton of volunteers. It was finally time for the start of the race and I threw my drop bag into the truck.  I found Allie at the start and said a quick hello!  She's fast!

I found Rachel with her sweet 4:09:32 pacer balloon, but didn't see Lowell anywhere.   They played Neil Diamond's "Sweet Caroline" just before the gun went off.  I love Neil (and even saw him in concert last summer).

Mile 1, 2, 3, 4, 5 (9:47, 10:55, 10:01, 9:43, 9:40)

I'll admit, it was very demoralizing to start walking at mile 1.  I had a few people say, "keep going...you can do it".  I know it wasn't meant to hurtful or unkind, but I had a certain plan that I HAD to stick to today. Ironically, I did see a lot of other people doing the run/walk thing early in the race. It did take me awhile to warm up and find my groove.  Ran through Sugarhouse Park.  Took water at every stop.  I saw a guy pushing a son/friend (?) in a wheel chair...go Team Bart!  There were a lot of people wearing USA and Boston shirts too.

Mile 6, 7, 8, 9, 10 (10:09, 9:41, 9:26, 9:33, 9:27)

I took a GU at mile 6 and started to feel my legs come alive.  The thought did cross my mind to keep running through the mile markers, but I stuck to my plan.  There was literally an officer every 400-600 meters.  I made a point to tell every one of them thank you.  They were standing in the rain all morning!!  The rain continued to fall and the wind was picking up.  Brrrr....  

One of my favorite parts of running races is the spectators.  I love it when little kids hold signs for mom/dad and freely give out high-fives!  There were a lot of great spectators and signs today despite the pouring rain.

Mile 11, 12, 13, 14, 15 (9:10, 9:13, 10:28, 10:07, 9:24)

I spotted a guy with the signature Lowell hat.  Sure enough, I found him at mile 12.  It was so great to see a friend!  He was running with Susan and also doing the Gallo-walking thingy.  Lowell is such a great chatter and it took my mind off how many miles I still had left.  Took another GU at mile 12.  I lost them at the water station around mile 15.  Sad.  My legs were still holding up quite well!  Rain stopped for awhile.

Mile 16, 17, 18, 19, 20 (9:25, 9:31, 9:44, 10:21, 9:31)

I found the couple that I sat next to on the Trax train. We chatted for awhile and I told them about my crazy race plan.  I was hoping I could run with them for awhile....they were great company. I was relieved to hit mile 16....only 10 miles to go.  GU at mile 17.  Bathroom stop at mile 20.  

Mile 21, 22, 23, 24, 25, 26.2  (9:56, 10:33, 9:59, 10:27, 11:14, 10:45, 4:41)

The reality of the marathon started to set in.  My legs/hips were getting very sore.  My mental state was tired.  The rain started again and I was getting cold.  Water was dribbling off my visor and soaking my tights.  My nose wouldn't stop running.  I lost the Trax couple and I was now running alone.  

It was getting harder to start/stop walking at every mile marker, so I just ran.  Occasionally, I would walk through a water station but it was very painful to start running again.  I knew I still had 50+ minutes of running even though I was ready to be done for the day.  Mind over matter.

The volunteers at the aide stations were incredible.  So cheerful and positive.  But I felt foolish to be cheered for.  I was slow.  I was shuffling.  I looked like a wet rat with mascara running down my face.  Why would anyone cheer for me?  But they did and it brought tears to my eyes.  My mental demons were fighting hard and the volunteers gave me hope that I could finish this race.

Around mile 24/25, I came upon a young girl walking.  I asked her to run/shuffle with me.  I needed a buddy to help me through the last mile - I was fading fast.  At first she ignored me.  Then I could hear her breathing behind me.  I asked her name, Laura.  She was using the marathon as her long run too.  She told me she had recently lost 120lbs.  She explained parts of her success story.  She was an angel sent from heaven to help me for the last 13-14 minutes of the race.  I was so grateful for her company.

I finally saw the finish line.  There is something so surreal about seeing that timing clock, banners, balloon arches and a sea of spectators.  The emotional reality of just completing 26.2 miles is all unleashed at that very moment.  The mental demons ran away and a flood of tears flow freely.

I grabbed my medal and a bottle of water.  I quickly looked for the bag drop area.  I was starting to shiver uncontrollably and wanted to change my wet shirts.  Sorry for all you innocent folks who had to witness that! 

Liberty Park (the finish area) was one big mud pool and I wasn't interested in hanging out.  The rain was still coming down and I was freezing.  

As I walked to the shuttle, I passed by several bomb unit trailers,  SLPD, SLFD and many race officials.  Thank you Salt Lake City for keeping us safe today! 

(Sick of the cold rain! )

So now that I've eaten (an In n Out burger on the way home...mmmmm), showered and taken a nap, I've realized once again that 26.2 miles is to be respected.  As much as I would like to take the bull by its horns, it is still a beast.  

25 minutes biking

LLL 

30 sit ups

20 bicycles

30 toe touches

20 lying leg lift

15 side plank hip lift L

30 sit ups

15 side plank hip lift R 

40 russian twists

30 bicycles

15 v-ups

20 lying left lift

15 v-ups

2- lying leg lift

LLL 

LOTS and LOTS of stretching and foam rolling 

I am amazed good I feel.  I still sore, but feel significantly better than I did yesterday.  I stretched/foam rolled a lot Sunday morning and wore my compression socks all day.

I went to the PT to get worked over this morning.  He told me to take the whole week off just to be safe.  Since my inflammation is so close to the tibia, I need to take a few extra days off to be safe.  CAN DO! He strongly suggested that I do lots of non-impact stuff for a week, then start back next week with a 10 minute run and see how it goes.  I will do everything he says...it is not worth the injury to jump back too soon.

AM: 

7.5 miles on the stairmill in 60 minutes.  Sweaty MESS!!  I need a HUGE fan right on top of me because the gym is JUST TOO HOT!!  Besides my ankle, I feel back to normal after the marathon.  Ankle is still a bit achy.  

Hoping to get in some lifting tonight. 

PM:

I had a few minutes while my 5 year old was playing outside with a friend.  I was recently reading on the Hungry Runner Girl blog about how she does the "8-min Abs" and "8-min Buns" You-Tube videos.  So I thought I would give them a try.  Maybe I was doing the exercises wrong, but I wasn't feeling the burn. Glad I tried it once and now I know!  I also did a few clams.  Next time, I'll just stick to my regular stuff.

Foam roll 

Day 4 of no running.  I know it is the smart thing to do, but I would like just a little run. In a few days....

35 minutes on the sweatmill (aka the stair mill) - 4.4 miles

I saw Josse's core challenge and gave it a try today.

50 crunches

15 push ups

1 min plank

45 sec/side planks

1 min bridge

15 push ups

1 min plank

45 sec/side planks

50 crunches

1 min plank

2 min bridge

75 crunches 

Tim and I flew to Atlanta this morning at 4:45am, then took another plane to Rome, Italy.  I had a goal to walk before we left, but I wasn't feeling the motivation when my alarm when off at 3:15 am.  

I'm not a very good traveler.  I don't do well with big time changes and lack of sleep. So I felt like a zombie all day.

We arrived in Rome at 7:00am. Lots of sight seeing today.  Sistine Chapel, St Peters, Spanish Steps, Tomb of the Unknown Solider.  We walked from 11am-8:00pm.  My dogs were barking by the end of the day.  And my back was sore too.  But we were in bed by 9:00pm and I slept great all night.

We went to the fitness center this morning and I did the elliptical for awhile then did 10 minutes on the TM.  Still trying to decide how the ankle feels.  Something is still sore, but I'm not sure if it is the bone or tendons.  I think walking the several miles yesterday was less of a beating than running...maybe??

I have a limited time to work out.  Tim earned this trip for work  and we have planned excursions with his co-workers that usually start early....then we are gone all day....then we have a company dinner at night.  So my working out time has been pushed to the back burner.  I'm trying to look at it as a blessing in disguise, so I'm forced to take it easy.  15 minutes on the elliptical and 15 min running.  Then off to the Amalfi Coast and Sorento (I've decided I want to move there some day).

My days are all messed up, but think this is the day US day.

30 minutes of running.  The treadmill was in kilometers, but I'm thinking it was 3 miles.  Ankle felt slightly better.  Today we went to the island if Sicely.  I ate too many canolis and gelato.

We have a day at sea, so I has all morning to work out.  I did 5 miles on the TM.  There is NO ventilation in the fitness center.  No fans.  And it is incredibley humid.  Holy sweat feast!!!!!! 

After the first run, I did 3x

10 push ups

16 plank rows

20 dips

I was swearing so profusely that I had a gigantic puddle under me.  The Europeans were looking at me weird.  Hubby came into the fitness center and I ran 2 more miles with him.  All the TV shows were in Italian.  But I was able to find one with English sub-titles.  

I felt good on the run.  Ankle didn't hurt at all.  I had it taped.  I stretched for a few minutes.  We'll see what tomorrow brings. 

They even had a foam roller.  Wow-that totally made my trip!