A Sunday 5K

Wooo...Techy! So I finally learned how to take screen shots on my iPhone and I thought hey, it might be fun and easy to just post those results! It basically includes most of the information I post, save for weather and notes!

Lucky Us!! Tonight I tried out the new (old) treadmill that we were lucky enough to acquire for FREE from a family member (SCORE!!) and it works great. It is a Proform 735 CS model that folds and locks into place. It is supposed to be a space saver model. I guess technically I could put it up in our bedroom or extra bedroom but I just can't stand workout equipment in the main part of the house. It just isn't my style. So the garage will be it's home. I need to buy a treadmill mat of some sort or see if I have any spare rugs or mats to put down under it. I'm thinking podcasts or fresh music on my iPod will also be a must. I don't have much to look at other than my husband's tools and Coast Guard memorabilia.

It runs great! It's a little squeaky and dusty but for whatever reason, it offers a really soft foot strike. I don't know what it is, because honestly I usually hate treadmills and only use them as a last resort, but this one was not an unpleasant experience at all. I'm really thankful we have it.

Workout notes: A 5K felt great to accomplish. My calves were burning pretty good until about 17 minutes in where they slowly calmed down minute by minute. I am not much of an evening runner but it wasn't too bad. It didn't feel "easy" per say, but still good. Lastly, I discovered that the treadmill calibration was off and I went by my Nike+ stats instead.

Weighty Issues: I have come to terms lately with the realization that I could stand to lose 10 pounds. I carry it in my butt and thighs (and some on my arms) and I just know that if I lightened up a bit in my lower half, I would probably put less stress on my lower legs. Not to mention I wouldn't scare myself when I get a full posterior view!! LOL.

I know it will take 95% diet with me too, which is hard. I like food. I discipline myself in other areas, but food...that's a different story. I like to eat what I want, when I want it and I don't like fad diets! However, after a few diet logs I discovered that without a doubt my weak point is in the evenings. I come home tired, somewhat stressed and hungry. That is a recipe for disaster. And it's real people. All I want to do is eat a monstrous dinner and follow that up with sweets and late-night snacks. It's not a good situation.

However, I learned this evening that if I do some sort of exercise, my sympathetic nervous system kicks in and suppresses my appetite so I can have more control(and burn some calories at the same time). For dinner tonight I ended up eating a low-fat chocolate protein shake, almonds and brussels sprouts. Not that I would eat that every night, that was just what sounded good.

So my goal going into this week is to briskly walk on the treadmill for 30-40 minutes before dinner, just enough to get my heart rate up but not enough to end up dripping sweat. I usually have dinner ready early and I can steal away for that amount of time between kids' activities if I try. It's time to kick this thing into high-gear! Wish me luck!

My Favorite Running Advice Right Now...

The article, Get in the Lean Lane (McDowell, April 2012) in Runner's World this month had some great tips! It mostly had a lot of great weight loss tips, but the tips that hit home with me were these:

"Run, Run, Run...Start by adding easy miles, no more than a 10 percent increase a week. If you run in the morning, go for another two-miler after work. Increasing the distance of your long runs should be your last priority, because they require more recovery."

***This is so true! I have been looking at this all backwards! The plans I have been using increase long runs only while keeping "every day" runs fairly slow. This just doesn't work for me because something cracks...whether it is shin splits, IT band issues, whatever. My body seriously starts to break down after 7-ish miles. I like the concept of adding mileage in the evening to increase longevity. I think it will really help me stay healthy as my body gets stronger and adapts to more mileage. Now whether I have time to realistically do this is another story...

"...Cross-Train If You Can't (run, run, run that is...): A stress fracture or a case of plantar fasciitis takes you off your feet, so be smart about your training. If you're a beginner or an injury-prone runner, don't run every day; instead, get in at least three days of cross-training a week...so you don't bring on overuse injuries. "

***Love this! Again it totally applies to me! I hate to admit this because I don't want to label myself or whatever but I do tend to be injury-prone. And it always comes about without warning. So far my cross-training has been some weights and yoga, but I think by adding spin classes and/or elliptical I can help shake things up and work on my overall fitness and muscle strength. I know it helped me a lot while training for the Eugene Half Marathon in 2010. I was taking boot camp class and spin class each week.

"Exercise Today: Run or Cross-train? Boehmer offers up this easy quiz to gauge what to do today. Circle the number that best relates to your situation:

How hard was your run yesterday?

1) Easy

2) Average

3) Unusually hard or long: speedwork or longest run of the week

How are you feeling today?

1) Great

2) Not too bad

3) I hurt more than I'd like to admit

How many days in a row have you run?

1)

2)

3)

ADD YOUR NUMBERS

If your score is 7 or higher, nonimpact cross-training-swimming, cycling, strength training- is a good call for a recovery day."

***I love this so much!! I have known the importance of cross-training but I love this little quiz for testing what is best on any given day.

Lastly she touches on lifting weights, and what exercises are best for working large muscle groups. She recommends "squats, lunges, bench presses, and tricep dips" and I bet I could add push-ups and sit ups, etc. I like it. Just a few key exercises that work large muscle groups.

Anyway, cool article, check it out! I enjoyed reading about the weight loss tips as well, and I plan on keeping them for close reference!

(Credit Runner's World, April 2012: "Get in the Lean Lane" by Dimity McDowell)

Two to Work it Out

Run/Workout: 2.59 miles
Location:Irving Street, the easy part
Run Time (if applicable): 23:18, 8:59 splits
Run Start: 8:40
Temperature:50 degrees
Weather: cloudy and blah!

Notes:

With the recent news of my non-fractured left tib-fib, I figured I would squeeze my calves into my compression socks and just see what happened. So I did just that. I treated it like any other running day, and I only gave myself the expectation to go a short distance, 2-3 miles. My warm-up was like any other and I was feeling the sting in my left calf, but I kept on working it out. My run was tough, the first 10 minutes felt good, smooth and pretty easy. But minutes 10-20 my calves were tight and burning! Some of that is normal for me but I wonder how much is just getting used to the compression socks? Either way, I kept working. I walked a little, stretched as needed, aimed for grass rather than pavement and made it up the hills just fine. I did a good cool-down and thoroughly stretched. 

My legs feel fine now too. It's weird... going up and down stairs and everything feel fine. It's like I "worked it out" or something, which I know doesn't make sense.  


Well whatever it is, I'll take it! 


I am going to aim for a 5K tomorrow :)

Good News! It's Not A Fracture...Now What??

Ok so I got the results of my x-ray today and my left tib/fib are fine, everything is normal. So I guess what's been going on is a very weird case of shin splits. Good news is that I have a treatment plan now. Stretch, ice, stretch, ice. Wear compression socks to run in. Don't run on pavement. Patience. Gosh I am really becoming a high-maintenance runner...;)

In addition, I will not be running on direct pavement for a while. I'm going to be doing circles on the track, and then maybe running alongside sidewalks or trails. I love trails, I just hate how they always feel remote, which makes me feel like they are kind of unsafe without a partner. So maybe I can get a running buddy to hit the trails with me at least once a week.

So overall this is such a relief! It gives me hope that it isn't something that will keep me out of running for months or anything like that. I've had a setback, but it is extremely temporary.

Tomorrow I plan on suiting up and hitting the high school track for a trial run. I will warm-up and do all that on the track, then see if I can do a few laps. I really hope so. The Shamrock Run is in just over a week, and I'd really like to complete it this year. The last two years I missed it and I'd hate to add a third year to that. It would almost seem like a "cursed race". LOL

Two Miles Is Better Than No Miles

Run/Workout: 2 miles
Location: treadmill
Run Time (if applicable): 23 minutes, 11:30 splits
Run Start:8:15
Temperature: N/A
Weather: N/A

Notes:

Considering the week I've had, this was a perfectly fine workout. It felt pretty good. I rolled out my legs really good last night and this morning I'm feeling pretty good. I don't feel a lot of pain, but I do feel myself compensating for the weakness in my left lower leg. 

I started my workout with an extensive warm-up, just easing into every joint and movement. I started on the elliptical then moved to the treadmill to give actual running a try. I kept it really slow, easy and smooth. I felt like I was doing a lot of mid-foot to heel strike as I slogged along. I slipped on my compression socks afterward for recovery and I love them!! I think I may just end up buying a pair in every color. 

...I'm not sure if I will be able to make the Shamrock run with a bum leg! I haven't made the choice yet but we shall see tomorrow!

Hurray for Compression Socks!

My left shin/tibia area is still hurting with each foot strike impact (I have been trying a few soft steps every day with no luck), although I have been resting it for the last few days. Yesterday we went for a family stroll that took us walking for a few miles. It felt ok but when I got back my left lower leg was just aching and aching. To add insult to injury, my IT bands on both sides have been painfully tight. It's funny because you'd think they would tighten up from over-use. In this case, it is from under-use.

I have been trying to stave off injury depression but it is hard. I know what is best for me is to rest until the pain goes away. I will get an x-ray this week and find out for sure what direction to take my recovery. So I guess I can officially say one of my New Year's Resolutions has been effectively ruined. Oh well. I will prevail...just carefully. But I really want to get out for a run! 

That being said, on the positive side...today on our way back from a short camping excursion (at the best place to run by the way, Champoeg State Park...more on that later) we stopped at RoadRunner Sports. I love this running store. The saleswoman hooked me up with some great compression socks that I immediately fell in love with! I may never take them off! :) The best part is that it makes me still feel like a runner to have gear that applies to "time off" just as much as hard training.

Mileage Totals Update

UPDATED STATS!

January Mileage: 56.8

February Mileage: 61.39

Longest Run: 9 miles

# of Runs: 30

Average Distance: 3.9 miles

Total Mileage: 118.19

So...considering I need to complete an average of 83.33 miles per month, I am still a bit behind...by about 50 miles! Yikes. But the first two months are the lower mileage months, I have to keep telling myself that. The good...I did increase mileage overall from January to February.