Sunday, January 3, 2016

Happy New Year!

I am linking up today with my friends, Holly @ hohoruns and Tricia@ MissSippiPiddlin to share my ongoing quest to be active and stay healthy, and welcome 2016!  Link up and share your week!  ㋡ Check out the etiquette here

I was off work the whole week. Sleeping in and more running, it was heavenly. I am extremely sad to resume my normal schedule, but that is life. 

Look at the pretty gray sky (insert eye roll)  Facebook confused emoticon - WTF Smiley but at least the relentless rain let up some

Monday - 10 mile run 

Wednesday - 5.5 hilly miles  

Thursday -  same gray, misty, cloud cover, with intermittent rain 
(I took this while stopped :)

I ran 10 miles. (1:38:33) I managed to get it done between rain gusts and I was not roasting hot. I call it a long run win. I had not hit double digits since Dec. 6th. I needed this one! 

My foot behaved on the run, I admit after the run it felt tender, but nothing to worrisome. 


My legs felt tired...not really sore, just tired
Headed to the gym 
cycled 8.2 miles
55 min. upper body weight training - I pushed the 45's up again. (2 sets of  6) Kenny has to assist after 6 reps,  it is not pretty, but I can get them up on the Smith machine. I lost the drive to try for awhile because my shoulder was giving me some issues, but for now I am back at it :) 


I really needed speed work, but for some reason I just wasn't into it. 5 hilly (49:08) miles with varied intensity throughout the run. I walked about 10 minutes than ran another half mile. 





Headed to the gym 
cycled 7 miles - and my legs were sore!
60 min. on circuit machines  (lighter weight, lots of reps) planks, stretching

I am trying to keep my easy days, EASY. I am not always so good at this. I am going to work on this, and hopefully it will help me as I try to increase my running mileage. 
I picked a moderate course and pedaled very easy









I got my speed work done ❤  (under the same gray skies) 
First Day 5K put on by the Richmond Road Runners
Official clock time - 26:49






The sunshine finally came out. No exercise at all. My legs felt used up. 


We rode to Luray, VA to walk through the caverns.







The sun was shining and I headed out to do a Galloway 9 mile run. My left hamstring was still feeling a little tight and my legs were tired from my 5K...running, like that kicked my butt. I confess, I had a few cocktails Saturday night, that I was feeling the effects of. I was way overdressed as well. It was breezy, in the 40's, so I went with long leggings and long sleeves (this top is a heavier weight) and that was a huge mistake...live and learn. It was 53 degrees when I finished

I took my walk breaks serious

I was pleased with this little experiment. I could still maintain a decent pace and it helps a lot with the wear and tear on my feet and tibia. None of the normal twinges. My hamstring was still fatigued and a little achy feeling, but I could manage with the short breaks.  

Oh, I almost forgot some cross training...
 paw print clean up non-stop, BooBoo likes to run in and out all day! 


Do you try to incorporate an easy day to keep your muscles loose? What is your favorite type of run? Easy, long, fartlek, speed? 
How did your first run of the new year go? 
Did you run New Years day? 
Homebody on New Years Eve? or did you go out? 


Warmest wishes from me and Kenny to you for a very happy, healthy upcoming year!




Feliz año nuevo

Godt Nytt År

Shana Tova

Felice Anno Nuovo

Bonne année

43 comments:

  1. Insert eye roll is right! Where art thou sunshine? OK, tell me about the 9 mile run with the walk breaks. How often? How long? I'm intrigued. You know I've got to make it through a marathon with a bum foot (and hips and IT) in a few days. I'm envious of your 5k time. I haven't seen anything like that in what seems ages! I think 2016 is going to be amazing for you, my friend. We've got to pick that spring half you know. Also, I've got to send the traveling watch home and I pray neither one of us ever needs it again. Thanks for linking Karen!

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    1. That 5K kicked my tush LOL I have never seen a time like that. You know weather is key for me!
      I have a small gym boss pre-programmed for 4 min. run - 1 min. walk. It beeps and vibrates. I clipped it to my sports bra right in the center. I have used it in the summer and that hot April half marathon I ran, I turned it on that day at mile 7. It has saved me a few times. I am considering doing this for my longer runs. I am going to experiment a little though on my training runs. I have rarely started a run and done that the entire time. I will say it made a big difference in how my feet and shin felt. I think you will be able to set your new watch for intervals too - not sure though...
      Take your time with the watch- no worries. I hope I can stay healthy, I am not sure I can take another injury mentally. I am ready for that April 2nd half is you want to do it! Try to rest up this week. I will thinking about Sunday cheering!!

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  2. I think you know what is my favorite run! I do like me some speed. That's why this year is going to be a challenge for me...trying to slow down is never easy. I did enjoy my time off (I had a 4 day weekend--woo hoo!) and sleeping until 7 was a luxury!

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    1. I loved sleeping in late and running! It is so nice!
      I know you like speed, but this will be a fun way to get some great experiences in this year :) and you can still do your speedy runs during the week!

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  3. It has been dreary everywhere this past week!!!
    And I've had runs this winter where I've totally underestimated how hot the end of the run can get!

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    1. I usually go with lighter dress, but the wind threw me off lol It was so hot here Christmas week, I forgot how to dress for the cooler. It seems the cold has finally arrived here.

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  4. WOW those caves are beautiful!!!! I want to go visit them now. How incredible!

    Way to go on that 5K - great finishing time!!!

    I love the long run. There's nothing like it! You can relax into it and dive into a good daydream to pass the time!

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    1. Thanks :) The 5K wore me out.
      Anytime you can get to tour some caverns - do it! the rock formations are amazing and they are all a little different :)
      I am trying to regain my love of the long run. Injury changed that a bit :(

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  5. Wow, you had a great week of running! Congrats on an awesome 5K time! I prefer easy runs. For some reason, I have a hard time pushing myself when I'm not racing. I need to incorporate different types of runs to improve though. Those caverns look beautiful! I love touring stuff like that!

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    1. Thanks!
      I am that way. Racing I always push much harder than a normal run. I have a hard time with speed work for that reason, but I try to do short sessions :)

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  6. I can't believe I never made it out to Luray when I lived in Northern VA. It looks beautiful. Glad you are liking Galloway. I don't follow his program, per se, but my coach incorporates run/walk intervals to my program as he increases the time I spend running. Helps avoid injury. I don't run/walk during races, though. Happy New Year to you!

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    1. I have used the Galloway to survive heat and few races that were very hot. I am not sure if I will do it my longs runs, but it sure did save my legs. I am hoping i can run my race without the intervals, but you never know, so I always carry my timer so I can fall back on it if I need to :)

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  7. Wow! You have gotten speedy, my friend.

    Glad you are pain-free. Hope you stay that way for 2016.

    I have never used Galloway - I just run until I peter out.

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    1. I am really not that speedy! I just had a good day :) had it been hot things would be different...
      I am so nervous about increasing my mileage again, I may do most my of training Galloway. I am with you on petering out lol

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  8. Those caves look so neat!!!

    That's a lot of miles this week! Is that a big increase for you?

    I am happy Galloway worked well!

    LOL @ those paw prints.

    I did a long run to start out the new year! It's been fun exploring new routes where we're living right now.

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    1. It is like a new adventure i bet running in a new area :)
      I was worried the stopping and starting would drive me a little nuts, but it didn't - I actually got pretty good, I could tell when the beep was close lol
      This week was a jump up! I tried to balance it with the Galloway. I actually got behind on my current plan. I had skipped some runs when it so hot Christmas week and the week before I still hurt. I think I am good now :) I hope I can move forward.

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  9. Galloway has been good to me -- it does seem to help me run faster! It didn't prevent my IT from acting up, but I think that was the hills.

    Homebody NYE, race New Year's Day.

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    1. I was so sad when I saw Chester had passed. I am glad you got out and had a run NYD, but I know it was hard on you.
      Galloway method didn't seem to spare my testy hamstring much either, but it was aggravated from the 5K. It stink it doesn't help your IT band. I could feel quite a difference in my feet and shin for sure.

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  10. Sounds like a great week! The caverns look cool! I did run on New Year's day since it was the last day of the Runner's World Run Streak. :) Happy running in 2016!

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    1. Thanks Sherry :) Yay for streaking! Happy New Year!

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  11. OK - question - is that Galloway thing an app?
    I'm impressed - I was off a few weeks ago & I didnt work out one day :)

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    1. I use a gym boss, which is timer :) I clipped in right in the middle of my sports bra. It beeps and vibrates.
      I have 4 min. run and 1 min. walk already programmed. I just mindlessly follow the beeps ;) IT is great!
      I was surprised how much I enjoyed it :) It has been awhile since i used this method.

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  12. I love that your workouts include other things besides running! And I love that you LIFT. For some people, strength day means a couple sit ups and tricep dips. But you know what's up!

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    1. Thanks Megan. I try :) I am still trying to get stronger. Some weeks are better than others, but I keep at it.

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  13. Oh my gosh, those caverns! Just stunning! I am a huge fan of the Galloway training plan. I use it a lot during my long runs, and it really does make such a difference both mentally and physically. Glad your foot seems to be holding up! And I hear you on the struggles of keeping the easy days easy. You would think it would be easy to keep things easy, but it's just the opposite, LOL!

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    1. I know, right LOL Easy shouldn't happen because I am too exhausted to make anything else happen lol Working on some kind of balance.
      I am feeling god about the Galloway run, I am going to test it out with a longer distance:)

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  14. I think this El Nino stuff is throwing us all for a loop! Finally I stopped over dressing! I swear I do it every winter. Fave run would have to be speedwork. Although I can't remember the last time I did any. Haha! THose caverns are amazing!

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    1. The weather is so screwy this year!!
      I feel that way about speed work, my race was it for last week lol I am trying to get back to once a week after missing a few weeks :)

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  15. That is a very busy week !
    I overdress all the time, nothing worse for me than being cold. I am getting better about it though. Will send you some Galloway stuff, I am loving it. Happy New Year !

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    1. AND I find the time flies on a long run with the Galloway method, which as you know I am a huge fan of. Can you tell me where you got the beeper / timer thing ?

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    2. http://www.gymboss.com/gymboss-classic

      here is a link!!

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    3. The time did fly :) I was worried I would go crazy stopping and starting but that was not the case at all :) it felt smooth.

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  16. Great week! I agree--no work and lots of running was heavenly! I've always been interested in the Galloway method, but I'm not injury prone and I'm in a groove with my current method. In the future I'd like to try it though! Great 5K time too. Happy new year!

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    1. Thank you :)
      That is good not to be injury prone!
      I am just trying get to through a training cycle without getting hurt this time :) Maybe one year I will do it a different way, but for now it works.

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  17. Wow, those grey skies really do look dreary! I hope you're having better weather this week. Winter has finally hit us so we're freezing. I like the Galloway intervals and I think long runs are my favorite because I feel like I can settle into a groove.

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    1. The dreary has now replaced with arctic air! It was 17 degrees when I ran this morning lol what a change!
      I did really enjoy the Galloway, I am going to try it for a few more long runs :)

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  18. Great week Karen! Wow that's a great 5k time! I've broke into 28 only once... Grey skies are better than rain right!!! I misjudge my clothes too. Dang I'm so cold at first but I warm up quickly. I do not think we'll have to worry about being cold in Disney this weekend, staying dry maybe but not cold! I think after this marathon I'll enjoy half's so much more. I do enjoy a longer run maybe 8 is a good distance. I don't vary my runs much, I know I should like speed and all but I guess I've been so geared to long slow training runs til that's all I know. I'm looking forward to doing something different. Thanks so much for your support!

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    1. Thank you Tricia :) I hope you don't have rain this weekend :(
      I have only broke into 27 a few times lol 28 still puts me out of breath, but I was determined :)
      I do love half's, for the most part they don't kill ya!
      I can not wait to hear about Disney.

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  19. My first run of the new year was a 5K on the beach in Huntington Beach CA, while on vacation. I met up with a gal I've known for awhile via social media. We (myself, my friend, and one of her friends)were chatting and laughing the entire way...and surprisingly, we all got age group awards. I typically don't get a lot of AG awards, especially for a 5K...so it was a great start to 2016. Happy New Year!!

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    1. That is awesome!! I bet it was a pretty place to run :)
      Congrats on great start.

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  20. Fun last week off before returning to work! Lots of running and cross training :) Great job on your 5K. My first run of 2016 was an easy 6 miler with my running buddy. I felt great and had a great time catching up with her (we hadn't seen each other for 2 weeks). Unfortunately, I came down with a bad head cold and was out for the weekend, boo. But I'm back to normal now. My favorite type of run is the long run, although I also really enjoyed the longer speed work repeats during Hansons marathon training - 1200's, mile, 2 mile, and 3 mile repeats were my favorite.

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    1. That is how I am with my run buddy, we got for a few weeks sometimes even a month before we can get a run in! It is always fun to catch up :)
      I hate being sick :( Glad you feel better!

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