Tag Archives: treadmill

R.I.C.E….

I’m not missing in action, I swear. But it’s been a bit of a tough week for me that’s left me feeling like I didn’t want to blog because I didn’t want to be honest with myself much less anyone else. I don’t want to blog a pretend life where everything is just wonderful and I run a million miles with little effort and I’m always happy.

Generally I am a happy person and often get comments about how I’m always smiling. I like to smile. My job is great, my husband and home life are wonderful. What’s not to smile about?

So here it is…I have shin splints.  Gah!

*Not my shins...
*Not my shins…

Specifically anterior shin splints on both shins.  So painful and annoying.  And I totally blame the treadmill.  It started about a week and a half ago, so I did all my runs last week on the treadmill at the gym thinking that my shin pain was from transitioning to road running from the mill.  I ran 10 miles on Saturday and 3 miles on Sunday on the road with some minor pain but nothing that would have made me not want to run.  In fact the pain would disappear completely after about the first mile on the road and I was basically pain-free for the rest of the run.

This last Monday, I went to the gym to run my regular 4 miles on the treadmill and it was so incredibly painful that I didn’t want to run anymore.  I muscled through the 4 miles and in hindsight it was a grave mistake.  I should have listened to my body and stopped.  Tuesday morning, I got up at my regular time (4am OMG am I crazy?  Don’t answer that) and could barely hobble a single mile.  It was so painful that my mile time was in the 11 min/mile area.  Yesterday was basically the same but with less pain.  This morning was much better.  I ran 2 miles with my compression sleeves and felt that I could easily have run further but I didn’t want to push it.  I’m trying to be cautious.  It’s a new area for me.

So to say the least I’ve been crabby, angry and irritated.  I do not like not being able to run.  I do not like a forced taper mid training cycle.  My poor sweetie…having to put up with me.  I feel for the guy.  You know its got to be tough.  And in the middle of all this crankiness the man buys me a bread maker for no reason at all.  He’s awesome!

In my down time I’ve mainly been feeling sorry for myself and eating a whole lot of stuff I shouldn’t and also doing basic R.I.C.E.  I also need to work on being more diligent with stretching and foam rolling.

Running Recap for last week:

Last Week Recap

I’m super happy with Saturdays long run.  My pace came down from my previous week while my distance increased.

10-18-14 Long Run

I always have a hard time running in the dark so my first two miles were really slow but once the sun started to come up, my times came down considerably.  I did stop to walk when I refueled during miles 5 and 8.  But I’m totally stoked that I was running 10:15’s for miles 4, 6, 7, 10.  Even mile 9 wasn’t too bad.  If this had been my next half I would have come darn close to a new PR.

My mile times for my 9 mile long run the Saturday before were in the high 10’s, low 11’s for the whole run.  Improvement!

Usually on every long run something weird or funny happens.  This week was the fact that I left and realized that I forgot my water bottle.  I had to go back to the house for it and of course, I had to use the rest room again.  I basically had to rewarm up for a second time which is why I think I had two really slow miles that beginning of the run instead of just one like normal.  I know it’s not funny or weird but it’s always something.  Last week some guy stopped me to ask directions to down town and made me all weird and nervous for the rest of my run.  The week before that I slipped in some mud and almost fell on my face.  It’s always something…

Speaking of it always being someing…Sunday I had a very scary experience while running.  I left the house with the plan of running a simple 4 miles, easy run.  No biggie.  But during mile 3 I experienced a very scary cramp in my diaphragm.  I couldn’t get a breath in and the pain was at least a 9 on the scale of 1 to 10.  I actually had to call my sweetie to come pick me up because it was so bad.  I scared the daylights out of him.  I’m pretty sure that he was convinced that I’d been hit by a car or shot or something.  I was gasping for breath and grunting.  I went so far as to lay down on someones lawn to try to stretch out my ribcage.  Awful.  Of course by the time I got picked up and we drove the .25 mile home, the pain was gone and I felt fine.  So annoying!  But I got fancy coffee and a toasted bagel from the coffee shop out of it so it wasn’t a total loss.  And I spent  most of the rest of the day laying on the couch…

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Less than 30 days until the 2014 Davis Turkey Trot.  As long as I can get my shins to play nice, I’m on track to possibly PR again which would be so awesome.  I haven’t allowed myself to think about this possibility a lot.  I prefer a no pressure training cycle.

What weird things have happened to you on run?  The weirdest was getting passed by a jack rabbit once.  He just looked at me as if to say, “Move your ass, lady.”

Have you every had a close call that involved you having to call home for a ride?

The one in which I admit something shocking…

I’m going to admit something to you guys that you may find shocking.  I hope you’re sitting down for this because I’d feel bad if anyone fainted and hit their head.  Sitting?  Good.  I’m 38 years old and I go to bed at 9pm religiously.   Wait, that’s not the shocking part.  Afterall, this is a running blog and lots of us go to bed early and by early, I mean grandma status early.  No this isn’t the shocking part at all.  The socking part is that I stayed up last night to watch the season opener of The Walking Dead that started at 9pm and I stayed awake for the whole thing!!!!  (insert dramatic music here)  Did you watch it yet?  So good, right?!!!  Love it.  I hope no one has fainted or thinks that I’m clinically insane.  Other than being kinda sleepy today and chugging coffee, I’m ok.  So if you’re panicking, you can relax.

Saturday was long run day per the usual and it went off without a  hitch.  But Sunday…oh my.  I “slept in” on Sunday until 6am.  I figured with a short run there was no real need for me to be up and running before that.  So when I finally drug myself out of bed I discovered that my Garmin was dead.  I figured what the heck, I’ll just hit the gym and run on the treadmill.  So I grab my phone and it’s dead too.  At that point I plug-in all the gadgets and take a nap.  Seriously, took a nap for like 2 hours.  Finally took myself to the gym around 9 and ran my 3 miles.

Weekly recap:

Monday: 5 miles in 28:30 at 9:42 pace (treadmill)
Tuesday: 2 miles in 20:17 at 10:09 pace
Wednesday: 6 miles in 55:45 at 9:18 pace (treadmill)
Thursday: 2 miles in 20:00 at 10:00 pace
Friday: 4 miles in 38:49 at 9:42 pace (treadmill)
Saturday: 9 miles in 1:38:43 at 10:58 pace
Sunday:  3 miles in 29:25 at 9:48 pace (treadmill)

Total miles run: 31 (up 5% from last week)
Days streaking:  22

How was your week? 

Did you have any particularly awesome runs?

Did you watch The Walking Dead?

Just a Little Streaking….

we-are-going-streaking

This week has flown by.  Work has been crazy busy with not much opportunity for anything else including talking about running.  But today the current class of cadets graduated so it’s really quiet around here, a little creepy quiet.  But that makes for the prefect time to catch up here.

What I’ve been up to…just a little steaking.  I’ve run the last 11 days in a row.  Until recently, the most days I’ve ever run in a row was 4 and I’m pretty proud of my new streak.  11 days and counting.  The next possible day for a day off from running is next Thursday.  It’s a wait and see how I feel kinda thing.  Too tired? Rest day.  Feeling lazy?  Rest day.  I’m pretty much going with the flow around here.

September Recap:

Days Ran:  26
Days Ran Outside:  6
Total Miles:  89
Miles Ran Outside: 26.5

I feel like my transition from treadmill to road is going well.  I’ve had a few aches and pains along the way but nothing serious.  Mostly I just need to stretch more and use my foam roller more.

I’m still trying to decide if I want to continue with my gym membership but at this point, as much as I enjoy the gym, I’m going to let it go.  It will mean getting up at 3:45 at least 3 days a week to get my runs in before work since it’s still too hot to run in the afternoons here.  I mean, come on, it’s October and it’s 97 here today.  Crazy.  But ultimately, I think I’m ok to run outside.

Plans for October:

  • Continue streaking
  • Long runs on Saturday starting with 8 miles tomorrow
  • Monday, Wednesday – 4. 5 mile runs/speed work
  • Tuesday, Thursday – whatever mileage I feel like
  • Friday – 4 mile easy run
  • Sunday – 4 mile easy run
  • Possibly sign up for a 5k or 10k that’s local and a decent price (I’m not paying $50 for a 5k here people!)

What are your plans for October?

Weekly Recap…

time-flies

This week is flying by.  Normally I like to post my training recap on Monday for the prior week but it’s been such a busy week that I haven’t gotten to it.  So it’s recap Wednesday…

Monday:  4.01 Miles in 38:29 for a 9:36 pace (Treadmill)

Tuesday:  2.01 Miles in 19:36 for a 9:45 pace (Treadmill)

Wednesday:  4.01 Miles in 38:58 for a 9:43 pace (Treadmill)

Thursday:  Rest day – No gym, met the in-laws for dinner and then to Fleet Feet Sacramento for the Movement Lynchpin seminar

Friday:  4.00 Miles in 38:52 for a 9:43 pace (Treadmill)

Saturday:  6.00 Miles in 1:05:37 for a 10:56 pace (Outside)

Sunday:  Full rest, no run, no gym.  Wasn’t feeling very well and needed a down day.

 

My outdoor long run is a slog.  I need to get off the mill and get more time outdoors.  But it’s so convenient to go to the gym after work and it’s so hard to get up at 4am to run in the morning.  I was going to do it this morning but since I didn’t fall asleep until 11:45 last night, getting up at 4 just wasn’t going to happen.  But at some point, I’m going to have to suck it up and just do it.  My gym membership is up on the 17th of next month anyway…

How’s your training going?

Any advice for transition from the treadmill to outside?

Monday Weekly Recap…

It’s Monday…again.  Yay?  The start of the new work week is my favorite time to look back at the previous week and see how training/recovery went.  As a side note, I think it’s almost time for me to drop the “injury recovery” from my vocabulary.  I’m feeling awesome and have very little soreness before, during and after my runs.

Recap:

Monday:  3.1 miles, 9:58 pace

Tuesday:  Walked on the treadmill at various inclines

Wednesday:  3.10 miles, 9:37 pace

Thursday:  No gym, no run rest day.  Ran errands with the family.

Friday:  3.11 miles, 9:38 pace

Saturday:  Walked on the treadmill, 5% incline

Sunday:  5.96 miles, 10:24 pace – progress intervals:  5 min warm up, 15 min run, 2 min walk, 17 min run, 2 min walk, 19 min run, 2 min walk.

09-07-14 1
Sunday’s run may have ended like this:09-07-14

And I may have gotten a little sunburned but it was totally worth it!

It was a weird day…

Yesterday was a weird day.  I went to work as normal, started my day, took my breaks, ate lunch…the normal stuff.  But I had to leave early to take hubby to the doctor’s office to have an upper GI done.  Since they knock you out for this, he needed a driver so my main job was to hang out in the waiting room and then drive him home.  No biggie – for me.  But since his appointment was at 3:30 it meant that I had to get my run in before.

I left work at 1:30 to head to the gym.  It was so weird being there during the day like that.  I felt like the only people in the gym at that time of day are people without jobs.  Or as my hubby pointed out, people who work nights, shift work…ok I get it.  Plus it might have been people who were working out on their lunch breaks.  Judgement rescinded.  Thanks dear.

But that’s not the weird part and I totally regret not getting a picture of it but while I was at the gym working out, the local PD was putting the Rite Aid in lock down.  I don’t know what was going on but I suspect by the show of local law enforcement that they may have gotten robbed because there were a lot of cops and they had the parking lot shut off.  I’d noticed a lot of cops in the parking lot was I was on the treadmill but I didn’t realize that it was like that until I was leaving.  Fortunately the Rite Aid is at the other end of the parking lot and I was able to leave no problem but man howdy, there were a lot of cops there.  I’m pretty sure it was all of the local PD and a few state cops also.  I really need a police scanner.

09-03-14 Sub 30 5k

Since my time for working out yesterday was under a serious time restriction, I somehow managed to pull out a sub-30 5k.  I’m pretty sure I was jumping up and down.

Dreams do come true

What dreams have you been pursuing? – Sub-30 5k

Have any of your dreams come true lately? – Yep!  Sub-30 5k!

What’s your next dream?  – I don’t know, I never really thought I might be able to do this one.  But I guess it would be getting back to road running and completing a sub-30 5k on the road.

Woe is Me…Treadmill Runs

08-27-2014 1

Treadmill, treadmill, treadmill.  You know what I’m sick of?  The treadmill.  You know what keeps me coming back to the treadmill?  Being able to run.  I haven’t tried running outside since I joined the gym but I’m ready to back outside.  I miss fresh air, I miss keeping tabs on the goings on in my neighborhood.  I miss scenery.  But I’m not there yet.  Soon, my pretty!  Soon!

08-27-2014

So after taking Tuesday off from the gym, I woke up yesterday morning (late again but that’s a different story) full of energy and more like myself than I have been in a while.  I increased my intervals on Monday to 13:2 x’s 3, 8:2 x’s 1 with 5 min warm up and 2 minute cool down.  I’m back in the 10/11 minute range including the walking.  And I’m feeling really good about it.

08-27-2014 2

I hit the foam roller hard last night after my run.  I might have screeched a little bit when I hit a couple of really tight areas.  I’m pretty  sure I sweated it up more rolling then I did on my run but I’m feeling much looser today than I have been.  Stupid hip flexors have been really tight.

08-27-2014 3

Magg lent her support during the rolling by letting me know that unless she can sit on my stomach, she finds foam rolling to be such a bore.  Yawn.

What’s awesome this week:

  • Rest days
  • Library books
  • lasagna
  • A clean house

What’s awesome for you this week?

Running Recap…

Photo Collage Maker_r6dTgf

Typed a whole lovely post this morning and poof, gone.  Grrrr.  So here it is in a nutshell since I don’t have the patience to do it all over again.

Weekly Workout Recap:

Monday:  5.48 miles at 11:19 pace

Tuesday:  62 minute walk on the treadmill at various inclines

Wednesday:  5.58 miles at 11:07 pace

Thursday:  62 minute walk on the treadmill at various inclines

Friday:  5.69 Miles at 10:54 pace

Saturday:  62 minute walk on the treadmill at various inclines

Sunday:  5.58 miles at 11:07 pace

 

Happy Dance

I looked just like this, wild hair, tutu…no boots but you get the idea. Running an 11 minute mile is nothing amazing or out of this world or record shattering for most people but for me and my recovery this is awesome!!

Friday 5…

5 things I’m loving today…

1.  Coffee because…coffee.  I  need it.

IMG_106785986285750

2.  Bluetooth Headphones.  Love these little suckers, can’t get through a run on the treadmill without them.

JayBird BlueBuds X

3.  My Fitbit, helping me take off the pounds I gained while injured by encouraging me to stay active during the day.

Fit Bit

4.  Working hard and being able to see the results as my interval times come down and the distance I’m running going up.  It’s still a run walk but it’s becoming more and more of a run and less of a walk.

08-20-14

5.  And last but not least, these guys.

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What are your Friday 5?

 

 

And I Ran…

07-15-2014I didn’t run far per say, but it’s the furthest I’ve been able to run since the groin pull.  And let me say, it was great.  I’m pretty sure I grinned the whole time.  I had hoped for a good outcome and that I didn’t just throw away my money by joining the gym and it all came true.

Average page was:  11:27/mile
Distance:  2.51
Time:  30:00

It was very tempting to just keep going but I didn’t want to wear myself out or make my injury worse.  The point here is to heal, not kill myself.  Obviously the pace was considerably less than my normal pace but again, heal not kill.

The gym was empty when I got there yesterday afternoon, just me, another girl on the treadmill and a couple of guys lifting weights.  I ran for 30 minutes and then used the stretching area to ya know, stretch.  It was perfect.  I upped my speed a little at a time as I felt comfortable.  I still have pain but no where near but I was experiencing on the road.

It was a very odd experience for me since I’ve been an outside runner for so long.  But just being able to run for more than a mile was joyous, wonderful, awesome, freaking amazing! I’m so looking forward to my next run.