Monday, August 22, 2016

No Crying Over a Few Missed Miles

Before I jump into running stuff, I have to tell you I was so entertained by my 13 year old toothless cat. The neighbors dog came to visit and Tweek was the only cat in sight. He bucked up and hissed. I have no idea what his plan was...maybe gumming a paw... but he stood his ground and didn't run. LOL Diesel lives with cats, he was not phased.


Made my day. I couldn't stop chuckling, who knew my orange butterball was so tough. 

On to running. This shirt says it all. I love running. I love it not. 



I had mentioned my notoriously achy left hammie finally got to a happy place after dealing with it for months on and off.  I stopped feeling tight and achy in the area after diligence for weeks stretching it. 

Anatomy for Runners helped me in many ways, but most of all taught me to not give up. Flexibility progress and results are pretty slow. 

The persistently deep ache, turned to tightness, then would morph from one phase to the next. I could feel it was going in the right direction, but it took almost four months before I started to have days where I didn't even notice it. 

 After a few really good weeks of feeling pretty strong, an area between my glute and hammie started getting tight. It was tight on runs, a very odd sensation because it is a strange area, and sometimes I would feel it later in the day the next day... sometimes the next day. You know the drill that niggle that just keeps popping up. I hate when I start feeling anything reoccurring like that! 

So, I started rolling it on my ball a bit trying to break loose whatever it was. 

The week before, when I ran back to back days, I noticed the feeling almost disappeared. I was excited! I mean who wants a niggle right? So I ran back to back again last week. 

Week before  - I ran 6 on Friday and 8 on Saturday 
Last week -  6 on Tuesday and 5 on Wednesday

Both times the second run, although slower paced, felt so much better. My legs felt looser, that tightness let up, and it is a good feeling when you start a run not sure how it will go and you come out better for it, right!


It takes awhile to figure out if things are truly a pattern because there are so many factors impacting you while you run. 

I am tempted to run back to back days this week, so I can figure out if there is really a benefit to be reaped, as opposed to Mon. Wednes. Sat. or Tues. Thurs. Sat.  Think it was just a fluke? 

I do have moments of pain in my feet when I do this, but it passes and so far my recovery has been fairly typical for me. 

Running 3 days a week does feel a little limiting at times, but honestly it has been so hot, most days I am okay with it!
Every so often I really miss being able to get out for a short quick run.

Typically, if I am getting dressed to get sweaty I always think I may as well get at least 5 miles.  I am trying to not get too greedy with my runs, but I do get the urge to sneak in that 4th little short run. I miss 5K's. SO far I have resisted, but I am sure one of these days I will cave. (probably when it is cooler!)


For now, I am focused on building some distance endurance, so I try to make my runs count. I need to win over the snooze button. 
15
Biking - 13.38 mi 1:02:28
16
Sticky Six
6.01 mi
1:07:13

Cool Down 0:07:06
17
Foggy Five
5.10 mi
0:57:31

Cool Down
0.32 mi
0:11:04
18
19
Warm Up/Leg Lifts
0:19:03

Upper Body Work
1:04:14

Walking Diesel  2.12 mi
0:46:58
20
4 x 1 for 10
10.01 mi
2:00:56

Walking
0.67 mi
0:16:29
21
Hit the Wrong Button
2.44 mi (biking)
0:14:19

Biking
10.32 mi
0:51:20






Start time, 5:00 a.m. I was excited to see a temperature drop after so many runs in the 78 - 80+ degrees. I had HOPED it would feel better. It didn't. It was super sticky, I struggled, and my left leg was so so tight.
I did do better keeping my heart rate down, so that was a win :) but overall a pretty tough run.






Start time, 5:17 a.m. The hot was back for this one and seeing the temp made my motivation waiver and I hit the snooze button and screwed up my chance to do 7 miles.  It was 76 degrees. I tried to go easy and keep that heart rate down. My leg tightness started to feel a whole lot better a short time into this run, and by the end, I felt great. The next two days my leg felt back to normal. I have to keep reminding myself those two missed miles are not more important than what I did accomplish...but you know how the suck monkeys work. (Marcia's term) is that a TM violation?





Start time, 7:40 a.m. Saturday I hit the snooze button and thought about bailing on the long run, I am just so tired of being hot. I thought about how I would feel if I didn't do it and got up.  I started this run very late, it was 78 degrees and very sunny. I did 4 x 1 and ran very easy, but still couldn't get my heart down much even with intervals.

A few times I wanted to quit, just because I was uncomfortable. Nothing was awful, I wasn't nauseous or light headed, but there wasn't much joy, or shade. When I hit a shady street, I ran it twice and it helped. I passed a little lady walking and she commented to me it was nice the humidity broke a little. At that point, it was probably over 80 degrees, I was not amused. The last few miles that super tight area in leg returned, my feet hurt, and my back started hurting. Oy vey...my back never hurts, it was such an odd feeling, a spasm maybe? It was hard to breath deep even after my shower. I had to lay down after my shower for about an hour and it passed, BUT I did get to enjoy watching Gwen Jorgensen rock the triathlon. Her run was amazing!!


The tightness was still eating up my leg the next day. It didn't improve with a good nights sleep, as I hoped. I rolled it, and went out on my bike and that made a huge difference. We had a strange hot wind and I was having a very hard time breathing in it, so no epic ride, just enough to make my legs feel better :)


I vacillate between feeling proud about my long run,  and feeling discouraged that is taking me two hours to cover 10 miles. There was a time I could cover, 12 almost 13 miles in that time frame, but that is not where I am at right now. The high spot of my long run was after. My hubby made me a super yummy breakfast and cleaned up. I was able to eat as soon as I took a shower, it was a wonderful treat after such a tough run. Feeling supported is a gift. I have a lot of anxiety as I think about the next month, and days like that do a lot to ease my worries. I am trying to just take it one run at a time and not look too far ahead. I am trying to repeat my mantra, "I get to run!" as I feel apprehensive. Sweet Holly gave me this wonderful little treasure to help keep me focused.



The weather man PROMISED the weather is going to break a little this week, I hope he is right! I am in a fragile state LOL
I need that dew point to get under 68! I am hanging on by a string and I am supposed to run 12 miles this week.

How about a cute cat picture to end!? :)


All borrowed phrases are meant as a compliment:)

Those reoccurring aches? Do they make your anxiety level rise?
Has your back ever hurt during a run? 
Any thoughts on back to back days vs every other day?
Will you run repeat loops for shade? 
Do you enjoy/look forward to shorter runs?

I am linking up with my awesome running gal pals for the Weekly Wrap

Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin  

I hope you have a wonderful week. I will catch up with you all soon! I have meetings and training today, but I'll be around later this week :) 
Karen 

Wednesday, August 17, 2016

A Tour

Welcome to my mini tour. 
This is how I spend 98% of my day at work. 


Sitting! Ahhhhhhh!¯\_()_/¯

This is my little space, complete with a blanket to cushion my seat. 
Yes, my tailbone is still hurting, I think I must have cracked it pretty good. 

Smiley may hide sensitive info :) 

This is the view from the door and some of my happy stuff on my shelf.


 Our building is half specialty classrooms and half administration. I like the funky colors, makes me think of the Partridge Family everyday :)
This is the little meeting area down the hall from my office. We do a lot of staff eating here :) 

Our staff picture from last year

During the year, I go down the red steps to bus duty every morning. I love the brown wood walls. 


This year we will have students from 10 different high schools. 
I get to hang out downstairs about 35 minutes each morning and greet them as they arrive. 
This job rocks in the Fall and Winter - the weather usually makes me want to escape and run ❤  







Sometimes I find reasons to go and up down these, just so I can move a little during the day. 

A few of our rooms - Barbering and Vet Sci 



where I met my little Princess Bagheera


One of the most exciting moments of my day...

walking this hall to the "other side" to refill my water bottle


extra steps :0)  got to work in those extra steps as much as I can





and the parking lot I make a beeline for everyday when it is quittin' time! 



 Not a bad place to spend 8 hours a day during the school year, and 10 hours when we are on summertime...
...but of course, my most happy place is the open road, and those precious minutes I spend running before I  plop down and sit all day. 

All my best, 

Sunday, August 14, 2016

Klutzy and Hot



I got a new bike on Friday. I wasn't planning on it, but it was on sale and she just felt so nice when I sat on her! 

Hold on, lets roll the week in order so it makes sense. I was super lazy Monday. I hate not working out on a Monday, I felt off most of the week. 

Tuesday, my coolest run in a few months. I do not win at getting out the door before 5 a.m. every week, but this day I did! 

 Wednesday I turned 50. 
My office was decorated when I got to work :)
I appreciated it. 

Thursday morning was a quiet ride on my bike 

Friday was big! 

I ran 




I made a yummy pineapple shake.  
I love this Ninja - it works great. 
My old blender was my Mom's from who knows how long ago, it was leaking, and didn't crush stuff anymore. 
It needed to be replaced.

I got my bike! 
Went to a movie with my Honey. 
Ate a yummy lunch too :) Eggs and feta. 

Stayed in my compression socks all day. I was taking recovery serious because I planned to run two days in a row, I have not run back to back days in a few months. 


Had a second protein shake....
mmmmm, chocolate Vega  with strawberry this time. 


Saturday it was even hotter, but I survived. 

8 miles at a 11:28 average 


My chart shows 7.26 because I started walking and stopped my watch. I did recover and start running again - I promise! Part of my walk was actually a run:) 



8
9
Ravenous Eight 8.00 mi
1:24:13

Cool Down
0.11 mi
0:07:00
10
11
Morning Ride 7.29 mi
0:38:46
12
Warm Up
0.52 mi
0:08:16

Soaked Six
6.06 mi
1:06:57

Walking
2.29 mi
0:46:30
13
Warm Up
0.76 mi
0:13:09

Buddy Seven  7.26 mi
1:23:13

Walking
2.71 mi
0:51:12
14
Search and Rescue Ride 12.15 mi 1:14:18

Warm Up/Leg Lifts
0:17:41

Upper Body Work
1:10:36
Sunday I got up and rode my bike to search for run buddy's missing water bottle. It came out of her belt sometime during our run, but I never found it. 
too sunny - you can't see my booboo

I usually walk my bike through this area, but now I can ride it :) 

I tried to hop this curb below and I didn't make it. 
Guess, I got too brave with my new springs. 


 I am not destined to be a bad @s$ trail rider I guesss,  I was laid out faster than I can blink. 
I got first fall on my new bike out of the way. 
I had no idea how dirt covered I was until I got home
nothing to serious - I have to be careful about falling at my age though. 

Loose Ends...
  • No matter how hard I tried this week, I just couldn't get out of the red zone. I can not seem to get my heart rate down in this heat no matter what speed I am moving. 


  • Run buddy skipped her training team and asked me to run 8 miles with her. 
  • I was excited to have company in the heat for a change, but it did cause me to skip my interval run this week. 
  • My feet held up okay, but I cannot do this often, I can feel the fatigue. 
  • 3 steady runs for 21 miles. 
  • My tailbone is still tender, it hurts to sit. It's taking a long time to go away. 
  • I am so over being hot! 
  • At least when I fell off my bike I didn't hit my tailbone. 
  • Mentally, the heat is wearing me down. 
  • My nemesis left hamstring stopped hurting after months of working on it. I have a new tight area right above it now LOL -ahhhh!
I am linking up with my awesome running gal pals for the Weekly Wrap

Join in with Holly @ hohoruns and Tricia@ MissSippiPiddlin  

Anyone have a Ninja blender? 
Do you like Vega protein? 
Do you have a favorite recovery meal? 
Eggs with feta? 
How was your week?