Workout Recaps & Where I’ve Been

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.

Training run sunset views-this is one of the hills I use for hill workouts.
Walking with Ax and Kaycee.

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!

 

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Workout Recaps: August 6th-12th

So…I don’t actually have any workouts to recap for this week.

Womp Womp.

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

Workout Recap: July 30th-August 5th

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!

 

Workout Recap 7/23-7/29

 

 

So yeah-this is gonna be a little short on the recap version because I only did one workout last week, which was my long run on Saturday.

Saturday July 28th-5 Mile Long Run 1:29:35 17:54/mile

So I didn’t even really feel like doing five miles when I got up Saturday morning, but I was snapping with Amy and she told me to just do the five. I figured I’d head out for at least three and evaulate how I felt at the halfway point for the three miles and then go from there. Since I wasn’t feeling too awful I went a head and did the entire five miles that I had on my training plan. It wasn’t pretty but I got them done.

I felt kind of worn out and anxious/overwhelmed all week last week, and it really made me feel like not doing anything. To be perfectly honest, ever since being put on the sidelines by my chiropractor, I’ve been very frustrated with how I’ve been coming back.

I was doing really well the year before, getting back on track after stalling out during the house build. But then I had my jaw pain, and my chiro pretty much banned me from doing anything other than swimming for 20-ish minutes. Which since I don’t have access to an indoor pool without having to pay for it, I didn’t do. So for several months, the most activity I could do was barely walk around my yard with my dogs. And that led to gaining more weight (thanks hashimoto’s!), which led to being even more tired and sluggish feeling, which has now lead to losing pretty much any and all progress I had made running and yoga wise.

So really, saying I’m frustrated doesn’t really cover how frustrated I really am. And I know it’s up to me to make the changes I need to make, but man I was doing so well, and then to have it all go back to even beyond square one is just devastating. I’m heavier now that I’ve ever been, I have aches and pains that I haven’t had before (thanks aging!), and the thought of trying to get back to where I was is almost just too much. But, I know I have a choice to let myself stagnate here, and be miserable, or actually do something about it.

So, even though it sucks and its hard and at times I’m going to hate it, I’m making the choice to DO something rather than be a bum.

Workout Recaps-July 3rd-22nd

Yeah, I know this is a massive amount of workouts and training to catch up on, but I promise it will go fast!

July 3rd- 2 Miles at Indian Camp Creek 35:37 17:47/mile

While my training plan for my half marathon didn’t officially start until the following week, my friend Amy convinced me to go ahead and start running. I waited until 7:30 before heading out for my run because it was SO hot and humid out. My first mile was done in 16:52 and my second mile was 18:27. I took an extra walk break in the second mile because it was so hot out. My lower back was all kinds of not happy during this run as well.

July 7th- 2 Miles at Indian Camp Creek 32:17 16:07/mile

It was about 20 degrees cooler and much less humid for this run, which reflected in my times. My first mile was completed in 15:50, with my second mile coming in at 16:25. My lower back wasn’t as mad at me for this run as well, and overall I was really happy with how things went.

July 10- 2 Mile Hill Workout at Indian Camp Creek 33:56 16:56/mile

Since I was one vacation that week, I was able to run in the morning when it was too hot and humid. Indian Camp park has a really nice two-mile loop with basically a one mile hill climb followed by a gentler decline and then a flat portion. It’s also pretty close by the house so I run there quite a bit, especially when I am leaving for a run from home. My first mile, which includes the hill, was 18:01 and my second mile was 15:53, including a walk break. I ran 1.5 miles before taking my walk break and it felt amazing! I haven’t done that in forever. This was also my first “official” workout on my training plan.

July 12-2.5 Miles at Indian Camp Creek 45:04 18:02/mile

Ugh. This run was just not super fun. The heat index was already super high by the time I made it out after 9:30, and I didn’t get to bed until 1:30 that morning. Then I had to be up early because my niece was being dropped off at 7:15, and I had to take her to golf camp at 8:30. So by the time I made it to the park, it was not shaping up to be a great run. I had been hoping for 3 miles, but just didn’t have it in me to complete. Mile 1 was 16:23, which wasn’t awful, but mile 2 was finished in 18:25. I had to stop and walk extra in mile 2 because I was really feeling the effects of the heat and humidity. My half mile pace was even still quite slow, coming in at 9:33. I was pretty much over this run before it even started.

July 13-.78 Mile Hike with the Dogs at Indian Camp 44:06

Since my poor dogs had been cooped up all week with the fair going on and the unexpected babysitting of my niece, I took them for a hike and swim on Friday,

No weekend runs because I didn’t get up early enough on Saturday OR Sunday. Which brings us to this past weeks activities!

Monday July 16th-60 Minute Dynamic Flow Workout 58:58

Dynamic Flow is a Buti Yoga workout. Which is a type of yoga that combines kundalini, asana, and tribal dance. I love it! It really involves your entire core, which I desperately need to strengthen so my lower back stops being so cranky during runs. Dynamic Flow is one of the more beginner series, however I still had to take breaks and skips some of the moves. I also had to modify a few moves throughout, simply because I’m just not there in my practice. It was nice to hit the yoga mat though!

Tuesday July 17th-45 Minute Soul Sweat Workout 42:53

Another Buti Yoga video! This one is a bit more asana focused, which was nice for helping to get my stretch on, since my hips and calves are feeling very tight, and there is a disconnect that is causing some pain and issues in my right foot. I was supposed to have a run on this night, but I didn’t get home early enough to do dinner and everything else, and still make it out before the parks got gated.

Wednesday July 18th-13.15 Mile Ride at Creve Couer Lake Park 1:14:25

I started at the 364 trailhead and then rode down the Greenway to CC Lake Park. There were some small climbs, but nothing too major, so I didn’t have to take a break halfway through or anything like that. It’s definitely a nice little weeknight ride, so I will be repeating it several times. I opted to bike one of my training run nights, because a) I love biking and b) I don’t do much else for cross training and I am still getting the cardiovascular training in.

Thursday July 19th-3 Miles on the Katy Trail 56:14 18:45/mile

I hope this doesn’t set a precident that Thursday’s run will all be shit. Because this one was absolutely shitty. It wasn’t overly hot, but I hadn’t been hydrating like I should have and the portion of the trail I chose to run on had very little shade. So those things together made for a sucktastic run. Mile 1 was 17:36, mile 2 was 18:50, and mile 3 was 19:03. I’m not really happy with how this run panned out, especially considering with the breaks I took it took over an hour to complete, but I’m hoping these crappy runs with be a thing of the past soon. Or at least not happen weekly.

Thursday Night-Soul Sweat 45 Minute Workout 43:56

When I got home from my concert, I threw on the Soul Sweat 45 minute workout and managed to get through almost all of it with minimal breaks. I hadn’t planned on doing it, but felt the need to stretch away some of the crappy run vibes.

Friday July 20th- Rest day!

Saturday July 21st- 4 Mile Long Run at Quail Ridge Park 1:09:35 17:23/mile

First long run of the training program. I felt pretty great during this run because the weather was freaking amazing for late July. There was the best breeze, and there was also plenty of shade along the path. Mile 1 was 16:30, mile 2 was 17:30, mile 3 was 17:42, and mile 4 was 17:29. My left lower back had a bit of crankiness, but it wasn’t nearly as bad as I was anticipating, given all the stuff I had done this week. Just before I turned around to start mile 3 I came across a Copperhead snake laying out on the path! I’m pretty sure this is the first time I’ve ever seen a full-grown Copperhead in the wild. And to see it on a paved path versus a wooded trail was a little surprising too, but since it was so cool out Saturday morning, it may have been looking for a warmer place to hang out for a while. I just waited it out for a bit and it eventually turned around the way it had been coming and slithered back into the woods. And I continued on my merry way, but did warn several people, especially those with dogs that I had seen a Copperhead on the path and they may want to keep an eye out when they went through the wooded portions of the path.

Sunday July 22nd-14.83 Miles Defiance to Augusta Out & Back 1:28:46

So glad to be back out for my Sunday rides with Matt! Since this was his first ride of the season, we did a route that we were familiar with and wasn’t too terribly long. The trail was pretty crowded, given the glorious weather we had this weekend, so there was a lot of passing going on to get around the families out having a super leisurely Sunday ride. I don’t think this was my best effort on this segment of the trail, but it was a great way to end the week of workouts!

 

So, there you have it! All caught up on what I’ve been doing fitness-wise, and where I am at on my training. I’m going to go ahead and wrap this up because it’s already pretty long, but I will be posting again soon for sure!

 

 

 

Life Update Number 457

I know I’m being a little ridiculous with that post title, but it feels like all I do lately is post random life updates here and there. But-I’m hoping to get back on a more regular posting schedule here within the next couple of weeks.

Things have been quietly hectic in my life lately, and led to a lot of anxiety and stress which had left me feeling not very motivated to do anything, let alone type up blog posts. So rather than phone it in, or post a bunch of half-hearted or negative posts, I just decided to take a small break from writing.

But now I’m working on coming back!

I just kicked off training for the Mo’ Cowbell Half Marathon a couple weeks ago, which is exciting after the shitshow that was the Go! this year. It’s even a bit more exciting because I kind of have a training partner this time around! My good friend Amy is also doing the race this fall, so we’ve been sending each other SnapChat updates on how our training has been going. She lives closer to the Lake, so we can’t actually training together physically, but the little snap updates are nice and actually motivating.

I’m loosely following a Hal Higdon training program, but instead of running three days during the week, I’m swapping one of those out for a bike ride. I’ve also been doing yoga at home for the time being and am looking forward to hopefully getting back into the studio soon.

I’m also glad because it seems like all of our busyness is behind us now. Like we don’t have any parties, vacations, or weddings that are coming up, so it will be nice just to have the weekends and weeknights to do things we want to do versus having to rush around and do a bunch of other stuff.

Hunting season is also coming up in another month and a halfish. So I will be getting my bow out more often and shooting that as well as working with the baby dog a bit more. I failed at really getting him socialized properly. He’s great with people, but a little on the hesitant side when it comes new or slightly scary things. But, that’s all stuff we can work on.

So, that’s my quick little life update! I’ll post more on what is going on, updates on my workouts and training, and other stuff soon!