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Monday, February 12, 2018

Weekly Review: More Cross Training

Showshoeing in Big Sky

Hola! I'm joining Hoho Runs and Taking the Long Way Home's Weekly Wrap linkup. Be sure to visit the hosts if you haven't already! 

February 5-11
Monday:  TRIBE + 3.3 miles
Tuesday:  3 miles
Wednesday: TRIBE + 2.5 miles
Thursday: Rest
Friday: Rest
Saturday: 4.1 miles snowshoeing
Sunday: 8.1 miles bike

On Monday I went to my hour long TRIBE class, did my PT stretches, and followed it up with a short run on the treadmill. I don't remember much... but the run wasn't too bad!

(This is from Saturday)

We got a bunch of snow on Tuesday, so I went outside and ran for 30 minutes with my Yaktrax. I had a little knee pain, but I'm not sure if it was from this run or my longer run last Sunday.

Boo hoo:
Went back to TRIBE on Wednesday and we had a ton of straight crawls and cubs (same side hand/foot move together). It was a tough class, but I had some energy and headed to the treadmill for my first speedwork in a while. I had 9 x 400 at 10k pace and it started out ok, but around mile 2 my knee hurt A LOT. At 2.5 it was so painful I had to stop. The pain was in the kneecap and I wasn't sure if I should power through so I stopped to be safe. It sucked.

I took off Thursday and Friday because of my knee. I may have done my PT stretches, but my focus shifted to work. I saw Peter Rabbit midday Friday after I finished my work. It was funny, but I'll admit I saw it for one of my favorite actors vs a love of Peter Rabbit or animated movies.

Saturday's adventure

On Saturday we went to Big Sky to take advantage of a free night's stay in a condo (someone had the whole week and left a day early). We went out for lunch (and beer), then went snowshoeing on a trail I tried to run last summer. I felt really strong on the uphill (7,900-8,600ft). I thought it was because I was snowshoeing and not running, but Alex was struggling to keep up/breathe, so I think it means I'm in better shape! (TOO BAD I CAN'T RUN.) He was so much faster on the downhill, which was harder for me because of my squirrely ankle and knee. I had some sharp knee pains a few times, but for the most part my legs felt good. We went out for more beer (and cribbage), then watched the Olympics and turned in early-ish at the condo. Lovely mini vacation!

Afterwards. The sun was warm!
On Sunday we drove home and went shopping (so many great deals at Kohls!), then out to lunch. Afterwards we hit the gym. I thought about running, but my knee still hurt at certain angles so I did my PT stretches and went for a 30-minute ride on the stationary bike while watching the luge on the Olympics. I maintained a quick pace (16-17mph) and it didn't hurt my knee. Hooray!

Spoiler alert for next week's recap: I ran today and my knee hurt at first, but the pain stopped about a half mile in when I adjusted on my gait. It still hurts a little bit at certain angles, but I feel like if I keep up with my core and glute work I'll finally be "healed."

.... Right?

Are you watching The Olympics?
See any good movies lately? (new or old)

Monday, February 05, 2018

Weekly Review: Ok, I'm back for real this time

This is from two weeks ago in Yellowstone. I'm cheating. 

Hola! I'm returning after a few weeks off to join Hoho Runs and Taking the Long Way Home's Weekly Wrap linkup. Be sure to visit the hosts if you haven't already! 

January 29 – February 4
Monday:  TRIBE + 2 miles
Tuesday:  PT routine
Wednesday: TRIBE + 2.6 mi
Thursday: Rest
Friday: 3.6 mi
Saturday: 4.3 mi
Sunday: 6 mi

Total (running) miles: 18.5 miles
Elevation: 200ft

Another from Yellowstone when my mom was here 

What's new: After my last post my cold lingered and my ankle turned a few shades of purple, so I decided to stick to hiking with my mom (see Yellowstone photos above) until I felt better. My PT appointment (1/25) went well and she said I didn't have to come back. She gave me exercises to do 3x a week (for the rest of my running career) and added single leg squats to help my balance so I don't roll my ankles. I'm really bad at the squats, so I guess progress should be easy to track. Besides that, I've been working a lot to make up for the time my mom was here (worth it!). 

And one more...

On Monday I went to my hour long TRIBE class. It's a low-impact HIIT circuit -- meaning no box jumps, but we still work up a sweat with squats, lunges, push ups, weights, KBs, etc. This is my second "season" (7 weeks) and I can tell I'm in better shape. After class I tried to run on the treadmill, but I was pretty pooped and only made it 2 miles.

On Tuesday I did my PT routine for 30 minutes. Wednesday was another TRIBE class and it was one of the hardest ever. We were all groaning by the end. Afterwards, I hopped on the treadmill and did a 5 min walk/2 mile run/5 min walk. Baby steps, but already better than Monday.

Friday! Looks cold, but it was actually warm.
I took Thursday off to finish a ton of work and went on a warm run Friday afternoon and overdressed. It got tough about halfway and my mile times were all over the place, but it was so nice to be outside and not on the treadmill.

Alex and I went to the gym Saturday so he could lift weights and I– once again– hopped on the treadmill. I've never spent so much time on a treadmill and it has nothing to do with the weather. (Honestly, I find Montana winter more pleasant than Ohio.) The run was pretty good. I had to walk after mile 2 (probably more mental than anything. I watch the numbers tick up.), but after my walk break I ran 1:00 fast / 1:00 easy for another 20 minutes, then took a walk break cool down. Pretty solid workout.

Sunday WAS cold.
On Sunday, my friend Wendie came over and we ran 6 miles. It was super slippery for the first and last miles, but we got it done without falling (a miracle!). Afterwards we went to brunch to celebrate. We're both getting back to "high" mileage and this was our kickoff week.

All-in-all a decent return week. My next race is in mid March and I hope to be close to where I was before we moved to Bozeman. I think I may even follow a training plan! It's been so long, I almost forget what following a plan feels like. I'm in better shape strength-wise, so I hope it translates to my running as I build mileage.

Tuesday, January 16, 2018

Weekly Review: Busy and sick

Headwaters State Park on Saturday

Hola! I'm a little late joining Hoho Runs and Taking the Long Way Home's Weekly Wrap linkup, but make sure to welcome Wendy as a new host if you haven't already! 

January 8 – 14
Monday: PT homework (stretching)
Tuesday: PT homework
Wednesday: Rest
Thursday: 1.4 mi hike
Friday: 3.1 mi
Saturday: 4.4 mi run + 2 mi hike
Sunday: Rest

Total (running) miles: 7.5 miles
Total (walkingmiles: 3.4 miles

I didn't do much on Monday, Tuesday, and Wednesday because I aggrivated my right knee running too fast last Sunday. I also had to clean the house before my mom came to visit. She's in town for the next two weeks, so I've been trying to think of fun things for us to do.

I ended up skipping Monday's TRIBE (gym) class for an all-hands-on-deck work emergency and Wednesday's because it was my mom's first morning in town. On Monday night Alex and I went to a pre-registration party for The Rut Mountain Series, which includes a vertical kilometer, 11k, 28k, and 50k in Big Sky, Montana. Alex and I signed up for the 11k. The race is Labor Day weekend.


My mom and I went out for a jaunt around downtown on Thursday. We had a nice brunch, went to the library, and then went to a nearby rec area for a quick snowy hike.

A bit icy
On Friday I finally went out for my first run of the week. My knee was bothering me after the aforementioned too speedy run on Sunday, but I probably didn't need to take off three days. It hurt a bit during mile 1, but by mile 3 it was ok as long as I kept my cadence up (per PT instruction).

Middle of Saturday's run
Saturday was a Oiselle meetup. There were only three of us, but it was a great time. We went 4.5 miles (4.4 to Strava- grrr) and guess what? I totally bit it at 3.6. I twisted my ankle. I had to stop for a bit, but I caught up to them after a few minutes. This marks the third time I've rolled an ankle bad enough to bruise since August and second time on my left side. It's getting old! Anyway, I wrapped it and went out for two easy hikes with my mom and Alex.

Saturday
Oh! I almost forgot! I went to bed Friday with the sniffles and woke up Saturday with a full blown head cold. I powered through during run, brunch, and hikes, but I ended up sleeping (minus an hour for breakfast) until 3:30pm on Sunday! So thankful Alex could take my mom on a nice wintery hike while I rested. I needed it!

Weird week for running and overall health, but really nice in other ways. Have a great week!

Have you ever been sick when you have a visitor?
Ever re-injure the same body part because you didn't do your PT homework? (grrrrr)

Sunday, January 07, 2018

Weekly Review: The Return


Hola! I'm back with Hoho Runs and Taking the Long Way Home's Weekly Wrap linkup. Make sure to welcome Wendy as a new host if you haven't already! 

January 1 – 7
Monday: 3.2 miles
Tuesday: 3.2 mi
Wednesday: TRIBE + 1.4 mi
Thursday: Rest
Friday: Yoga, etc.
Saturday: Fat Ass 10k
Sunday: 4 mi

Total (running) miles: 18.1 miles
Total (walkingelevation: 230 ft

Injury update 
My last weekly update was November 19. Since then I continued my workout class (TRIBE) and it helped build my strength in new ways. But I was still moaning about not running and I gained a little gut. I finally saw a PT and she said I have too much movement in my left knee as a result of hip drop and runner's knee on my right. My homework includes glute exercises and upping my cadence. It seems to be working. Now I have to work on rebuilding my base!

This week
The runs on Monday, Tuesday, and Wednesday were on a treadmill. (Gross.) Now that we have a gym membership I thought I'd take advantage so I could work on my cadence training without worrying about slipping on snow. Plus, Alex wanted to work out and drove me. ;) I maintained a 168-171 which is right in my PT's target. At first, I listened to a metronome, but now I just sneak glances at my Garmin. Much less annoying!

Wednesday was a tough TRIBE class after a week off. It was a tough circuit but I had way more energy than normal and I can finally do push ups! Six or seven weeks ago I could barely do knee pushups. It was great to finally see progress. Perhaps getting back to running helped?

I took a full rest day Thursday and did 4 short yoga videos and some kettle ball work on Friday. The yoga videos are part of a 30 day challenge from Do You Yoga. So far, so good!

Run friends. It was a heatwave. I overdressed!

Saturday was an informal "race" with the Big Sky Wind Drinkers. Officially it's the Fat Ass 50k, but I did two loops for a 10k. The trail was snowy and pretty slippery. I ended up taking it slow and joined friends for the second loop. The group is so friendly. I would have run farther if the course was easier to run on. Maybe next year!

I ran in capris!
On Sunday I ran my first solo outdoor run in a bajillion years. I ran a fast 4 miles and it was hard, but also great. Luckily, I had to wait for traffic in a few spots, so I got some rests!

Did you freeze this week? Montana wasn't too bad.
Ever have PT homework? 

Sunday, December 31, 2017

2017 Year of Running

Look at that elevation! [Strava end of year]
Just like 2015 and 2016, I'm joining Courtney at Eat Pray Run DC for the annual Year of Running linkup. But first, some stats and notes:

2017 Stats

  • Total running miles: 930
    I was on track to surpass 1,000 until an injury. I'm proud of my mileage considering I barely ran for 3 months!
  • Total hiking miles: 136 
  • Races: 16 
  • Awards: 1 top 3 AG (2nd) 
  • Injury: 1
    I finally have an answer: too much movement in my left knee as a result of one-sided Trendelenburg (hip drop) and PFPS (runner's knee) on my right. My homework includes glute exercises and upping my cadence. 



Linkup Questions


View over Challis, Idaho during RONR 25k
Best race experience: River of No Return 25k because it was my longest run ever, the views were excellent (above), I flew on the way down, and I didn't die even when hunger and full sun threatened to take me on the 2,500ft climb. The Missoula Half is a close second because I ran a sub-2 when I wasn't prepared and sick. Must have been the lower elevation!

Pretty standard view during my neighborhood runs.

Best run: There were so many great runs in Bozeman that I can't remember anything specific. Thankful I live in such a beautiful place with tons of trails.

Best new piece of running gear: I flippin' love Oiselle's Runner Trucker hat. It folds up and is perfect for travel, camping, running, whatever. I've washed it a billion times and it still looks new. I also like my Osprey hydration pack. Running with a pack is glorious. Hands free! Pockets for everything!

Best running advice you’ve received this year: Any time I complained about being slower in Montana or about how fast people in Bozeman are, I was usually reminded to take time to enjoy my surroundings and stop worrying about pace. A good side-effect of my year-end injury: it helped me appreciate running for fun.

Fangirling with Emily
Most inspirational runner: I have a lot. I had a blast watching Shalane Flanagan kick ass at the NYC Marathon and continue to love Des Linden and Kara Goucher, even if their years weren't too crazy. I'm also inspired by real people I follow on Instagram. I met one of my heroes in January: I saw Devon Yanko at a screening of Life in a Day (watch it!) and was too scared to go up to say hi. Thankfully, Emily was there to take charge.

Downhill is my favorite... and I'm still more comfortable on asphalt.

Favorite picture from a run or race this year: From RONR 25k while wearing my favorite hat (and shorts)! Overall, I had decent race photos in 2017.

Race experience you would repeat in a heartbeat: Opera Run for fun. Missoula Half for potential PR-ability. River of No Return for the views (and hot springs after).

If you could sum up your year in a couple of words what would they be? "Why are Bozeman people so fast?" "When will I get used to the elevation?" Do those count?



My 2017 Instagram best nine

Review 2017 Goals

Acclimating to altitude and trail running took its toll on my speed, but I had more fun running this year because I enjoyed my surroundings and ran with others. 
  • New 5k PR.
    Technically yes, but only by a few seconds on January 1 (in Ohio).  
  • New half PR of 1:56 or below.
    Nope. BUT I ran a sub-2 at 3,200ft in July heat, so that still seems like progress!
  • 10k PR at the Tenacious Ten in Seattle. 
  • Speed work and hill repeats at least once a week. 
    I did a good job keeping this up until I was injured.   
  • Consistent stretching and strength training
    Kind of. I signed up for a strength training class at my gym... but not until November. I'm going to continue in 2018, plus I have homework from my PT.
  • Longer mid-week runs 
    Only when I joined my new running friends. 
  • Keep up my speed in the summer. I need to work on running through humidity.
    Not sure I kept up speed, but I did a good job getting 5-6 runs a week. Also, I didn't have to deal with humidity (!!!), but I did have to deal with wildfire smoke (that sucked). 



2018 Goals

I have some unfinished business! I think I've finally adjusted to altitude and now have flat routes to work on speed. Pending recovery, here are my 2018 goals:
  • 5K PR. All miles under 7:55. 
  • Half PR. All miles under 8:59.
  • 10k PR. 8:30 pace or better. 
  • Keep up strength training. Continue to attend gym classes and potentially add yoga or pilates 1x a week. 
  • Avoid injury! 
  • Keep running with other people. It's way more fun. 
Eat Pray Run DC
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