“How wonderful it is that nobody need wait a single moment before starting to improve the world.”
“Do what you feel in your heart to be right-for you’ll be criticized anyway.”
“I will not be another flower, picked for my beauty and left to die. I will be wild, difficult to find, and impossible to forget.”
-Erin Van Vuren
Hello, hello! I haven’t had much to post about my workout recaps, because I’ve been trying to heal my foot from the heel issue I’ve been dealing with for the past several months. So I took a couple of weeks off to rest that, with just some light dog walking, and a short run or two, nothing equaling major training.
So after doing the whole ice, rest, and light activity for a couple of weeks, I decided it was time to get back into the swing of things, since the Mo’ Cowbell is less than a month away now!
My first official run back was on September 11th, with a 3 mile easy run. I can promise you, nothing about this run was even remotely easy! It felt way warmer than the 82º that Garmin is reporting it was, but that was probably a combination of the humidity and the sun shining aggressively. Plus, my lower back was feeling majorly crampy, so my pace was a lovely 19:04/mile.
I missed Thursday’s run, and didn’t get a chance to run again until Saturday, when I had a 6 mile run on the schedule. I headed to Creve Couer Lake Park and ran there. I had set an alarm to get up nice and early and get it out-of-the-way, but I didn’t sleep very well that night and hit the snooze a few times before just turning the alarm off completely. So it was about 9:30 when I made it out there to start my run.
My first three miles weren’t too bad, but then the temps and the humidity started rising and I started to slooooowwwww down. So there were lots of breaks on the second half of the run.
Sunday, I loaded up my bike and hit the Katy Trail for a nice ride. I used both Strava and my Garmin and I was curious to see which one was more accurate as far as distance and GPS and all that jazz. Turns out that the Garmin was more in line with what the trail maps were reporting for distance. Strava was over by about 3/10ths of a mile. So I had a nice 20 mile ride in, and then spent the rest of the day being a massive bum around my house!
I feel like it took forever to get this recap out, but I will be posting another recap very, very soon!
So…I don’t actually have any workouts to recap for this week.
Last year, after getting cleared to start running again, I was the heaviest I’ve ever been. And I think we all know that I’m not the most motivated and consistent person in the world (hello months long gaps in posting!). So when I started running again, I noticed after the first few weeks, a soreness in my heel. I thought maybe I had stepped on a rock or something similar when I was barefoot in the driveway or even just wearing my flats or flip flops. I though perhaps I had bruised my foot. So I rested a couple days and here’s the thing. It never felt any better. In fact, it only hurt worse after periods of inactivity and only felt better after moving or even running on it. After addressing the issue with my chiropractor, who kind of gave it the brush off, I did what any intelligent person with access to the internet does. I consulted Dr. Google.
Since the pain didn’t radiate to my fore foot, and I didn’t have any issues wiggling my toes and it actually felt better with activity, I pretty much ruled out a stress fracture. So that left me with plantar facititus or Achilles tendonitus. Both which are pretty crappy, and both which suck at healing. So I went to the local running shop and bought an Achilles brace and some inserts for my dress shoes and proceeded to ice and compress the area whenever possible. Both those things helped, but didn’t make it go away entirely. I started yoga up again and found that even though it was a little on the painful side, it actually really helped and between all those things, the pain finally went away.
Until I started to train for the Go! St. Louis Half.
And then it came back. So I started doing the compression, bracing, and ice again. None of which really helped the pain go away. And then at the expo, there was a different chiropractor there doing pre-race stretching and massage. I stopped by their booth and told them a bit about my issue and they did some stretching and analyzing and came up with an answer. Which totally seems plausible.
Somewhere between my hip area (which are totally weak, btw) and my foot there is a disconnect. Which is causing tightness because my other muscles are overcompensating. So, after doing some stretching and muscle release stuff, I was amazed at how I felt the next morning. I woke up and didn’t have to hobble around for several minutes because there was hardly any pain in my foot! Then I went and had a shit race that I dropped out of and quit running for a while. So, yeah.
Any who, the whole point of this dramatic, drawn-out post is to say that, shocker, the pain is back. And while I have made the switch from my current chiro to the sports chiro from the expo, though I’m pretty sure that’s coming, I do know the steps I need to take. They did tell me that foam rolling and using my stick and pressure point ball will have similar effects that the muscle release therapy did. So, I took last week off and have been working on stretching the area out. I need very much to be consistent with my run and exercise in general recovery methods, like the foam rolling, etc. I suck at it. But I am going to make a more intentional effort to change all that! Because it’s no fun to hobble around like your ninety when your only in your early 30’s!
Moral of the story-recover right! Read More
This week went quite a bit better than last week as far as getting my work outs in went. So let’s jump in!
Monday, July 30th-Max Trainer Intervals 14:00
We got a Bowflex Max Trainer about a month ago, and while I haven’t used it too much, it does do a pretty good HITT workout. And it’s much more of a workout than it appears to be!
Tuesday, July 31st-nada
Should have been a four mile workout, but I wound up getting distracted and then it was too late to head out for my run before the parks closed up.
Wednesday, August 1st- 2 Mile Run with Hill Work 34:08 17:02/mile
This should have been a four mile run, but it was warm and since Axel turned two, he’s old enough to start running with me. So this was his first official run, and he did pretty decent. He had his puppy brain moments and pulled me here and there to get his sniffs and pees in, but after a bit he started heeling and keeping pace with me. I was pretty pleased with this run, mile 1 coming in at 17:11 and mile 2 coming in at 16:55. I’m looking forward to progressing with Axel and running with him, especially once it gets cooler!
Thursday, August 2nd-Stormed out
I had planned to do 3 miles after work, but a pretty nice little storm front moved through the area when I got there, and didn’t move out until it was too late to get my miles in, eat dinner, and then perform in my concert. I’ll run in the rain, but not 20 mile an hour gusts, lightening, and torrential downpour.
Friday, August 3rd-Scheduled Rest Day
Saturday, August 4th- Expanding Yoga Class w/ Emily 75 minutes & 3 Mile “Long” Run 59:25 19:47/mile
I finally made it back to Blue Bird for yoga! Class with Emily was great and we really worked on opening up our hips, which I really needed. I felt amazing after class.
For my run, I had been hoping to get out and get my 6 miles in before yoga, but that didn’t happen because I am a shit planner. So I decided to get them in after yoga, but the weather had other plans. We had been having great weather for late July/early August, but that ended pretty quickly after Thursday. I headed out and it said that it was 88º with a real feel of 92º. I tried to find the shadiest location possible, but it was still just too hot out to do the whole 6. I had planned on finishing up the last three miles later in the day, but Matt and I had an impromptu date night instead.
Sunday, August 5th-nada
I focused on meal prepping, grocery shopping, and picking up around the house instead of getting a bike or hike in. I had thought about hiking, but the temps were just staying a little too high for my liking. Maybe it makes me a baby, but I’d rather not risk heat stroke!
So that wraps up this past weeks workouts! I’m going to put a little poll in here and ask for some feedback from you guys, so if you could please, please respond using it, I’d really appreciate it!