Oct 21> 3.1 mi in 22:44 on Treadmill. 1 mi @ 8:00/mi, 1 mi @ 7:30/mi, 1 mi @ 6:30/mi = 7:20/mi ave. Went about 14->20 steps per 0.1 mi. Broke Jr Yr PR of 22:54!!! Sweet. 8:00 not 'hard' but no cakewalk. 7:30 out right knee twinge. Decided to go for 6:30 for at least 1/2 mi and could slow down later, but distance passed fast so held on somehow in last 1/2 mi. Sportsbra, after eating 1 Margarita Shot Blok, wearing Progrid.
Oct 22> 50 min Strength on Mat and Chair. Rt butt testy after nap, but needed S. 85-65-45 extensors, 50/40/30-30 leg lifts/clam, 2:00 plank and 1 min side planks, 175 crunches/side, 2x1 min 6 in, 15 tricep dips, 30 slow and 35 fast pushups, 2x40 quad dips, 45 calf raises. 105 lb. Tired today w/ 7 hrs sleep (vs. 8-9 usual)
Oct 24> Hiked 2x3milers, Graveyard Fields (stinky, wet mud by creek; dry blueberries exciting; rocky and streamy climb to great waterfall) and Daniel's Ridge (boo detour, grassy growth to wade through)
Oct 26> 3.1 mi in 26:26 on Treadmill, 8:30/mi the whole way. Rt butt (hurts to do hamstring stretch) hurts all day, decent during run though, worse post b/c it tightened up. But desperate for run, plus good opportunity to memorize Marathon pace. Tried to glide to lessen impact and therefore used little calf. Trance 8 for first time, no forefoot cushioning, it felt like. Knees some trouble today. 7pm, in sportsbra. Next day: hamstring has lump and mid-butt strand means pretty bad walking. AD the PT says to deep massage it - helps almost immediately!!! Waking up next day, various kinks in different parts of though, though. Probably was just masked before, but still worrysome.
Oct 28> 45 min Strength on mat, chair. 175/side crunches, 2x1:15 6 inches, 2x2:00 plank, side planks, 2xextensors, 45/40/45 leg lists/clam, 15 tricep dips, 25 tri pushups, 30 pushups hard to do.
Oct 29> 5 mi in 39:50. 5 mi!!! on treadmill. 8:00/mi the whole way. 6 hrs of sleep last night, but still fine. Longest run since June!!! Mostly fine besides knee dings @ work today. 9pm in Progrid and bra, w/ iPod. 1st mi of 8:00 was medium and not ez, worried about residual kinks, but coasted through 3.5 mi. Then breathing got tougher for the rest, felt tired, legs getting more spotty. Had chips and 2 cookies today, plan to eat more produce in future - makes me feel better.
Oct 31> 35 min Strength on mat, chair. 90-60-30 extensors, 50/45/40 leg lifts, 30 pushups and triups, 1:15 side planks, 200 crunches, 35 quad dips. Butt sore today. ~600 cal of chips, 5 fruits, plus carrots. Need more veg.
Saturday, October 31, 2009
Monday, October 19, 2009
Oct 18
FIT:
Oct 11> 2.2 mi CI (1.2, 1 mi w/ playground break). 75 degrees, 11am, bra fine, although beady sweat afterwards. Was hoofin' it. Wore the Progrid on moist ground. Calves were hard but not sore the next day, and my right back hip had a slight twinge.
Oct 12> 35 min Strength on mat, chair. 2:15 plank, 30 pushups, 75 extensors, 40/40 leg lifts, 30/30 quads/calves. Next day, rt butt some pain.
Oct 14> 3.1 mi run. Rt butt some pain again, but ran anyways. Did treadmill b/c it was 9pm and wet, dark, and cold outside. WHAT A CONFIDENCE-BOOSTER!!! I started w/ a mile at min marathon pace (8:30/mi), which felt so easy breathing-wise, like it was nothing, so I stepped it up. For the next mile, I did 7:30, which wasn't hard either. I hadn't done 7:30 in a while, so that was exciting, and the thought of 7:00 was a bit like woah scary, but it was doable, so I held it for 0.5 mi. Then, I went the last 0.6 mi at 6:30/mi. By the end, I was ready to be done but not spent. So it was about 23:33 for a 5K - my soph yr PR was 23:24, so I'm happy, considering the circumstances. I think I was in 21:00 shape in May, but thanks be to God for 23:33. I'll take anything these days. It was in a warm room, too.
Oct 15> 45 min Strength on mat, chair. 2x2:00 plank, 35/45/35 leg lifts/clam, 1:30 6 in, 40-35 calves, 50-40 quad dips, 25 tricep pushups, superman, 50-45 hip extensors. Back of rt hip tight, muscle protruded quite a bit. Medial lower rt knee temporarily a sharp pain afterwards. Felt pretty good today, with calves a bit sore/hardened.
Oct 17> 10 mi hike on Big Creek Trail (an out and back) in the GSM. about 1K ft of elevation increase over that big dist barely noticeable. Lots of rushing water and water trickling down sides of rocks and tree roots. Rainy most of the way, brisk temps. Cold, rainy dinner. Slept in tent.
Oct 18> 6 mi hike on easternmost part of the GSM AT. Slope increase about 1.5K ft over 6 mi, so considerably steeper, muddy too. Fun to be on the AT and explore Davenport Shelter.
Oct 11> 2.2 mi CI (1.2, 1 mi w/ playground break). 75 degrees, 11am, bra fine, although beady sweat afterwards. Was hoofin' it. Wore the Progrid on moist ground. Calves were hard but not sore the next day, and my right back hip had a slight twinge.
Oct 12> 35 min Strength on mat, chair. 2:15 plank, 30 pushups, 75 extensors, 40/40 leg lifts, 30/30 quads/calves. Next day, rt butt some pain.
Oct 14> 3.1 mi run. Rt butt some pain again, but ran anyways. Did treadmill b/c it was 9pm and wet, dark, and cold outside. WHAT A CONFIDENCE-BOOSTER!!! I started w/ a mile at min marathon pace (8:30/mi), which felt so easy breathing-wise, like it was nothing, so I stepped it up. For the next mile, I did 7:30, which wasn't hard either. I hadn't done 7:30 in a while, so that was exciting, and the thought of 7:00 was a bit like woah scary, but it was doable, so I held it for 0.5 mi. Then, I went the last 0.6 mi at 6:30/mi. By the end, I was ready to be done but not spent. So it was about 23:33 for a 5K - my soph yr PR was 23:24, so I'm happy, considering the circumstances. I think I was in 21:00 shape in May, but thanks be to God for 23:33. I'll take anything these days. It was in a warm room, too.
Oct 15> 45 min Strength on mat, chair. 2x2:00 plank, 35/45/35 leg lifts/clam, 1:30 6 in, 40-35 calves, 50-40 quad dips, 25 tricep pushups, superman, 50-45 hip extensors. Back of rt hip tight, muscle protruded quite a bit. Medial lower rt knee temporarily a sharp pain afterwards. Felt pretty good today, with calves a bit sore/hardened.
Oct 17> 10 mi hike on Big Creek Trail (an out and back) in the GSM. about 1K ft of elevation increase over that big dist barely noticeable. Lots of rushing water and water trickling down sides of rocks and tree roots. Rainy most of the way, brisk temps. Cold, rainy dinner. Slept in tent.
Oct 18> 6 mi hike on easternmost part of the GSM AT. Slope increase about 1.5K ft over 6 mi, so considerably steeper, muddy too. Fun to be on the AT and explore Davenport Shelter.
Saturday, October 10, 2009
Oct 8
FIT:
Oct 3 - Hiking the Smokemont Trail (5.5 mi) and nature preserve mini-trail (0.75 mi). Flat for first 2 mi of trail by river. Had 4 lbs of rocks (but little H20) after that flat part. HR @ 130 bpm @ uphill. Downhill steep and hard on upper knees.
Oct 4 - 35 min Strength. Muscles in legs keep increasing. No leg exercises besides 75 hip extensors, 50/35 leg raises, 40 slow pushups, 150 crunches/side while trying to crunch higher to increase difficulty, 1:15 side planks, 2 min plank capped to avoid knee trouble.
Oct 5 - 4.5 mi in 38:46, 8:37/mi. 6pm, wet grass = slower pace. Cotton knee, ran in Evol 3's, 3 hrs sleep last night, rt knee pounded for last mi but wanted to finish. Listened to Phedip. It's fairly flat, but there's less grass, less traffic risk. Right butt hurt earlier today but seemd ok during run. Knees red afterwards.
Oct 8 - 40 min Strength. Rt knee testy all day. 2:00 plank, 35 med pushups, 90 extensors, 60 calves, 55 quad dips. Right butt sore from injury.
Oct 3 - Hiking the Smokemont Trail (5.5 mi) and nature preserve mini-trail (0.75 mi). Flat for first 2 mi of trail by river. Had 4 lbs of rocks (but little H20) after that flat part. HR @ 130 bpm @ uphill. Downhill steep and hard on upper knees.
Oct 4 - 35 min Strength. Muscles in legs keep increasing. No leg exercises besides 75 hip extensors, 50/35 leg raises, 40 slow pushups, 150 crunches/side while trying to crunch higher to increase difficulty, 1:15 side planks, 2 min plank capped to avoid knee trouble.
Oct 5 - 4.5 mi in 38:46, 8:37/mi. 6pm, wet grass = slower pace. Cotton knee, ran in Evol 3's, 3 hrs sleep last night, rt knee pounded for last mi but wanted to finish. Listened to Phedip. It's fairly flat, but there's less grass, less traffic risk. Right butt hurt earlier today but seemd ok during run. Knees red afterwards.
Oct 8 - 40 min Strength. Rt knee testy all day. 2:00 plank, 35 med pushups, 90 extensors, 60 calves, 55 quad dips. Right butt sore from injury.
Tuesday, September 29, 2009
Sep 29
FIT:
Sep 28: 8x100m of hill + walk down. Total of about 1.3 mi when you add the warmup/cooldown. At 10pm. The "nature trail" in my backyard was too dark even with the flashlight. My knees were really testy @ work today, but it was itching for a tough workout by night. My right knee was twingy for for the last few, but I pushed it to get my 8. I must've been a sight, running hill repeats on the median of the road at 10pm in my sports bra in 68 degree weather.
Sep 29: 40 min strength. Time went by fast, feels like I did nothing. Inner right leg pain again due to yesterday :( Head hot/sick again. 2:30 plank, 30/45 leg lifts, 1:15 side planks, 200 crunches/side. Cool in house so no sweat. Aspirin for head/inner leg/knees. Look trim.
Sep 28: 8x100m of hill + walk down. Total of about 1.3 mi when you add the warmup/cooldown. At 10pm. The "nature trail" in my backyard was too dark even with the flashlight. My knees were really testy @ work today, but it was itching for a tough workout by night. My right knee was twingy for for the last few, but I pushed it to get my 8. I must've been a sight, running hill repeats on the median of the road at 10pm in my sports bra in 68 degree weather.
Sep 29: 40 min strength. Time went by fast, feels like I did nothing. Inner right leg pain again due to yesterday :( Head hot/sick again. 2:30 plank, 30/45 leg lifts, 1:15 side planks, 200 crunches/side. Cool in house so no sweat. Aspirin for head/inner leg/knees. Look trim.
Saturday, September 26, 2009
Sept 26
FIT:
Soooo much catchup, so little internet.
Sept 16: 3.1 mi (3xEHS loop). Right butt/lower back still hurt from a couple days ago, but I really wanted to run, since I had been inactive for 2 days. Maybe a dumb decision to run injured, but I was desperate. But what do you know, I felt better the next day, especially after trying to sit with better posture. My right leg hurt when I tried to do a shuffle to the right after a mile warmup, but it was fine for normal running. In the last mile, though, I felt like something was in my sock right over my left ankle. I found out psotrun that I was bleeding all through my sock there.
Sept 17: 30 min strength. 75 hip extensors lying over a chair, 150 crunches/side hard... strange after knocking out 250/side not long ago - maybe b/c mroe back muscle to lift now?, 2 min 6 in, 45 med-speed pushups, 40/50 of inner and outer leg lifts, 15 tricep dips. Knees hurt post plank temporarily.
Sept 19: 5 mi hike - Crowders Mt. Probably my favorite trail so far! There were cool rock formulations you had to climb. My legs were fine and felt good enough to run for about 0.5 mi at the end in my hiking boots. It was humid nad buggy in the lower 70's. A good time with my dad.
Sept 21: 2.3 mi in 20:00 on a treadmill. That may be my first non-competition extended treadmill run! My left ankle was still bleeding from before and hurt to walk, but it was fine running on. It was hot in the fitness room, so went in bra. Upper back still sore from new pullup bars I got, even after 3+ days!
Sept 23: 3.1 mi (3xEHS loop). XC singlet, 76 degrees, 82% humidity, ok. In the first 1/2 mi, knees were a bit poundy, for the rest of the run it was fine. Not as tired on teh last mile this time. Hopefully that means I'm improving. I tried 2x50m striders afterwards, but my knees were testy after the 2nd, but otherwise (muscle-wise, cardio-wise) felt I coudl do more.
Sept 24: 5 x 6 (3 free, 3 breast) laps for 0.6 mi total. Splits: 6:33, 6:40, 6:30, 6:37, 6:30. Water was cold. Left knee and right ankle bad at first. Then both okay. Then right knee problems for the rest. Booo!!!! After this long, still issues? I tried hard, but finished in the same time as before, like from a month ago. Maybe because I'm coming down with a baby cold - my nose had been runny today, and for a couple of weeks, I've been feeling like my immune system is down.
Sept 25: 40 min strength. 2x50 calf raises, 2:30 plank, 45 quad dips hard for my left knee, 45/50 leg lifts, 35 med-speed pushups, 2 min 6 in, 25 tricep pushups. Sick today - runny nose, head hot/disoriented. Felt temporarily better after the workout, though.
Sept 26: 2.9 mi in 25:21. Stoplight route splits> 8:15 p, 8:33 s, 8:32 p. That's even slower then how I ran it on Aug 1 in 91 degree temps!!! It was 64 ish degrees. I can't believe it. Oh well, I guess 25:21 isn't bad, considering I'm sick and that I was running in a pouring t-storm. Yes... the fact that I was running in a t-storm while I was sick, is sick. I pushed at the end but just wanted to finish uninjured. I added a 100m hill run at the end as I was walking back to my apt.
Soooo much catchup, so little internet.
Sept 16: 3.1 mi (3xEHS loop). Right butt/lower back still hurt from a couple days ago, but I really wanted to run, since I had been inactive for 2 days. Maybe a dumb decision to run injured, but I was desperate. But what do you know, I felt better the next day, especially after trying to sit with better posture. My right leg hurt when I tried to do a shuffle to the right after a mile warmup, but it was fine for normal running. In the last mile, though, I felt like something was in my sock right over my left ankle. I found out psotrun that I was bleeding all through my sock there.
Sept 17: 30 min strength. 75 hip extensors lying over a chair, 150 crunches/side hard... strange after knocking out 250/side not long ago - maybe b/c mroe back muscle to lift now?, 2 min 6 in, 45 med-speed pushups, 40/50 of inner and outer leg lifts, 15 tricep dips. Knees hurt post plank temporarily.
Sept 19: 5 mi hike - Crowders Mt. Probably my favorite trail so far! There were cool rock formulations you had to climb. My legs were fine and felt good enough to run for about 0.5 mi at the end in my hiking boots. It was humid nad buggy in the lower 70's. A good time with my dad.
Sept 21: 2.3 mi in 20:00 on a treadmill. That may be my first non-competition extended treadmill run! My left ankle was still bleeding from before and hurt to walk, but it was fine running on. It was hot in the fitness room, so went in bra. Upper back still sore from new pullup bars I got, even after 3+ days!
Sept 23: 3.1 mi (3xEHS loop). XC singlet, 76 degrees, 82% humidity, ok. In the first 1/2 mi, knees were a bit poundy, for the rest of the run it was fine. Not as tired on teh last mile this time. Hopefully that means I'm improving. I tried 2x50m striders afterwards, but my knees were testy after the 2nd, but otherwise (muscle-wise, cardio-wise) felt I coudl do more.
Sept 24: 5 x 6 (3 free, 3 breast) laps for 0.6 mi total. Splits: 6:33, 6:40, 6:30, 6:37, 6:30. Water was cold. Left knee and right ankle bad at first. Then both okay. Then right knee problems for the rest. Booo!!!! After this long, still issues? I tried hard, but finished in the same time as before, like from a month ago. Maybe because I'm coming down with a baby cold - my nose had been runny today, and for a couple of weeks, I've been feeling like my immune system is down.
Sept 25: 40 min strength. 2x50 calf raises, 2:30 plank, 45 quad dips hard for my left knee, 45/50 leg lifts, 35 med-speed pushups, 2 min 6 in, 25 tricep pushups. Sick today - runny nose, head hot/disoriented. Felt temporarily better after the workout, though.
Sept 26: 2.9 mi in 25:21. Stoplight route splits> 8:15 p, 8:33 s, 8:32 p. That's even slower then how I ran it on Aug 1 in 91 degree temps!!! It was 64 ish degrees. I can't believe it. Oh well, I guess 25:21 isn't bad, considering I'm sick and that I was running in a pouring t-storm. Yes... the fact that I was running in a t-storm while I was sick, is sick. I pushed at the end but just wanted to finish uninjured. I added a 100m hill run at the end as I was walking back to my apt.
GEAR GUIDE: Visor
You can recognize me from a mile away by my visor. It's a wonderful all-purpose accessory. Mine's made of cotton and isn't one of those new tech-fabric types, but it's still comfy, and even after many, many washes, it still fits pretty well.
I wear it...
IN THE SUN - I fear destroying my eyes. Frisbee (and most other sports) are really bad for that, since you have to look up to catch balls/discs. Even when just looking straight ahead, it's good to not have the sun blinding part of your vision. Even though the visor technically blocks out part of my vision, you can see at least the lower part so much better without the sun's rays overwhelming most of your view. Not to mention all the benefits of preventing sunburn.
IN THE RAIN - It's even more of a must in the rain than in the sun. When you're running or playing, you don't have rain dripping into your eyes, making you wish you had windshield wipers on your face. It blocks out all of that so that you can just focus on running without having to rub your face dry all the time. It was critical in frisbee games, and it adds a lot of comfort to runs.
IN THE COLD - It keeps your head warmer while blocking the sun.
INDOORS - I even wear it indoors all the time. People must think I'm crazy. I like how it keeps my hair out of my face, though. I like it. Deal with it.
Wednesday, September 16, 2009
Sep 13
FIT:
Sep 9> 3.1 mi - 3 loops around EHS, last two replacing the woods w/ an extra double soccer field. Very dark at 8pm, esp w/ the clouds.
Sep 12> 3.3 mi - RHS (1.8ish) and then RMS (1.5ish), wandering mostly. 68 degrees @ 9am but still sweaty. Tired by end. Poor heart.
Sep 13> 3.1 mi - 3 loops around EHS after church @ 1pm. 77 degrees in bra. Noticeably more muscle mass in legs - esp quads and butt. I guess that's why I've been slow and tired. I lost all my power during the injury time and the muscle mass imperceptibly atrophied.
Lower right back and leg hurts for the next 3 days like it did when I first injured myself. Boooooooooooooooooooooooooo!
Sep 9> 3.1 mi - 3 loops around EHS, last two replacing the woods w/ an extra double soccer field. Very dark at 8pm, esp w/ the clouds.
Sep 12> 3.3 mi - RHS (1.8ish) and then RMS (1.5ish), wandering mostly. 68 degrees @ 9am but still sweaty. Tired by end. Poor heart.
Sep 13> 3.1 mi - 3 loops around EHS after church @ 1pm. 77 degrees in bra. Noticeably more muscle mass in legs - esp quads and butt. I guess that's why I've been slow and tired. I lost all my power during the injury time and the muscle mass imperceptibly atrophied.
Lower right back and leg hurts for the next 3 days like it did when I first injured myself. Boooooooooooooooooooooooooo!
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