3 Mile Run: Leaving the Comfort of Home

It was a colder day. Our spring weather is a bit of a tease. It gets warmer then colder and back and forth. Yesterday was colder. Home was nice and warm and it took all I had to get out into the cold and get some miles in. And it snowed a little too. I want to enjoy the bits of snow we are getting, but really I am just ready for better weather.

This was 2 runs in a row. For as many miles as I have been putting in (at least 20 per week), I am surprised this is still difficult for me. I am slow to recover and running multiple days in a row is very difficult. I need to work on it more. That is really the reason I was able to drag myself out of the house on this day.

It was slow, but it felt tough. My shoes are warn or my muscles tired. Either way, I need to get some speed work in this week. So, I am planning a rest day and then I will head to a great park for some 800 repeats.

4 Mile Run: First Run Wearing HOKA ONE ONE's

Today I ran around a dog park and then along a dry canal for an easy out and back run. I was still sore from my leg day workout and making sure to heal my calf injury. The last half mile, I still felt really good and pushed a little on my pace.

I am participating in a study for HOKA's and wore them for the first time on this run. It was interesting. They are so different from any other running shoe I have run in. They felt great, except one issue of the ball of my right foot going numb. It felt like part of the shoe had fallen off. I am hoping that my feet adjust though. That is the only run in them this week and next week I will get 2 runs in them and will get a better idea of what I think.

Ready to do it again tomorrow.

Running Intervals and Leg Strength

After still having some pain in the back of my lower leg (particularly my soleus) I decided to do easy interval running on the treadmill combined with some leg strengthening. Plus it is just a great cardio workout. Vacation is coming!

The workout:

• .5 mile run at 5.7 speed
• 3x10 superset of Kettlebell Sumo Squat and Back Squat
• .5 mile run at 5.8 speed
• 2x10 giant set of standing lunges, front dumbbell squat, and single leg squat. All done with 20lb dumbbells in each hand.
• .5 mile run at 5.9 speed
• 3x10 superset of Stability Ball Hamstring Curl and Bridge

Then I did some good stretching before heading out. My gym workouts are not super long. I save my extra time for my runs.

3 Mile Still Recovering and Should Have Been Easier Run

Last Saturday I ran 16 miles. I am still recovering. My run started out great and I felt great. Instead of following the smart Easy Run Pace, I push a bit harder and paid the price. It hurt. I couldn't keep running and had to walk. That would have been ok, but it was cold and hailing and I had a spot in my leg that was all locked up. So, I did what any girl would do. I called my husband to come the 1/2 mile and pick me up. I didn't even feel any shame in it.

I don't want to be injured. I don't want to push myself to a point where I can't run for a week or two just because I wanted to stick to a plan. So, I called it a day.


Bad runs happen. I learn from it and hope for better luck next time. No big deal, there are many of them.

Gym Workout 3/12/18 - Eliptical and Chest

Oh so sore. On Saturday I ran 16 miles and I am still pretty sore in my lower legs. I type this after taping up to hopefully help my recovery.

20 minutes on the Eliptical. I thought I could get some cardio without stressing my sore areas too much.

3 sets of 10 - Bench press at 65lbs. I kept it light and easy.
3 sets of 10 - Push Ups

Foam roll and stretch.

This was a simple and easy workout. Just easing my way into Monday and getting my body moving.

Can I Run 1 Mile Everyday?

The running streak. Have you heard of it? You run at least 1-2 miles everyday. Oh, it should be possible. But, every time I try it...failure. Usually, I end up getting sick or there is an ice storm and just can't bring myself to get out there.

But, 1 mile should be possible. Even if it is walked, it should take about 15 minutes. Or, if you are a race walker, it can take 6-8 minutes!

Alas, I cannot run a mile that fast. But, I want to be able to say, "Yes, I run at least 1 mile everyday." Whether I am 35 or 90, I would like to be able to say it.

My goal: Run (or run/walk as I am currently in shape for) 1-2 miles every day. Make it a priority and get it done. If the end of the day comes and I haven't done it, I want to make myself get out there. It's only 15 minutes if I really don't feel up to it. 10 if I am consistent and motivated.

This Week's Training Plan: Bench Strength

I am currently focusing on increasing my bench strength. I have put together a training plan for this week and I may follow it for a few weeks if it feels right. I am hesistant that the time requirement and amount of bench pressing is realistic but I want to really try to do it.

My weights equal percentages as I am currently working off of a 100lb max lift.

Monday: 

4 sets of 5-7 reps at 60-65lbs bench press

3 sets of 8-10 reps of the following:
Pullups (3 sets of as many as possible, I can't do 8-10)
Reverse Flye
Tricep cable overhead press
Bar bicep curls

Tuesday:

3 sets of 15 reps of the following:
Incline leg press
Walking lunges
Bench step ups
adductor/abductor/glutes on the cable machine

Wednesday:

5-7 sets of 3-5 reps at 80lbs - Bench press

4 sets of 6-8
Cable row
Wide grip lat pulldown

30 burpees

Thursday:

3 sets of 15 reps

Roman chair leg lifts
Incline sit ups
Ball Side Crunches

20 minute run

Friday:

Bench press: 5 sets of 1 rep at 90 lbs, 3 sets of 2 reps at 80lbs, 3 sets of 5 reps at 70lbs

Rotator cuff exercises - cable internal and external rotation.

20 minutes on eliptical