Rolling Rolling Rolling Along

Week 2 of marathon training is in the books.  Here’s a quick recap for those who are playing along at home.

The Plan

After some fixes last week I’ve gotten a good handle on the training and pace plan.  And while I’m kind of (kind of?) OCD about training for races I’ve never actually gone so far as to log each run with distance, pace, time, etc.  So for this race I created a spreadsheet with my plan entered per day per week and what kind of workout I need to do, what I actually did and my pacing.  Yes, it takes some set up time but I do enjoy seeing how my runs are going and how well I’m sticking to the plan.  Let’s remind ourselves it’s only week 2.  Here’s what my week ended up looking like.  I had to take an extra day off from running because of my psoas, which I’ll detail more below.

Week 2 Mon 8/22 Tues 8/23 Wed 8/24 Thur 8/25 Fri 8/26 Sat 8/27 Sun 8/28
Scheduled Workout Rest Easy Run 40-50 min Off, X-train or 30 min easy run Off or 30 min easy run Off, X-train or 30 min easy run Long Run 45-60 min Long Run 50-70 min
Goal Pace 9:32 to 10:29 9:32 to 10:29 9:32 to 10:29 9:35 to 10:52 9:35 to 10:52
Distance Rest 5.14 mi 3.2 mi Off-yoga X-train 5.2 mi 7.68 mi
Time 49 min 30 min 50:05 min 80 min
Actual Pac 9:44 9:25 9:38 10:25

The Food

This time around I’m working to fuel myself for the workouts instead of rewarding myself for the effort.  Make sense?  It’s easy to say “I deserve that because I just ran 8 miles” but the reality is, I only burn about 90 calories per mile so if I run 8 miles, that’s only 720 calories.  Eating a burger and fries clocks in at over 1500 calories so um, no.  The math is not in my favor.  Or anyone’s favor unless you are trying to gain weight.  Which is not my goal.  Running is an impact sport and the less junk in the trunk makes it easier on the joints.  Bottom (ha ha, bottom) line.

Yoga/Stretching and Body Work

How’s your psoas?  Never heard of it?  Consider yourself lucky.  Like a cranky, overtired, and hungry toddler, it makes its’ displeasure known loudly.   The psoas is a band of tissue that connects the front of your hipbone (hip flexor) around the back and anchors itself in the lumbar region.  It’s purpose is to work with the other muscles in your abdominal region to move your hip joints.

Nestled very deeply you won’t even know it’s there.  Until it’s annoyed.  And for about 2 weeks mine was pissed off.  It made sitting and sleeping very uncomfortable and painful and it wasn’t getting better, even with the heating, stretching and few days of easier running.   So I went in and got myself some treatment.

My guy Ron (Ron Solari is a local chiropractor – message me if you need someone, he’s amazing) got me in right away, diagnosed that my psoas had locked up and was pulling on my glute, therefore causing the problem.  He did a very minor adjustment, some stimulus pads for about 20 minutes, and sent me home with homework in the form of some intense stretches.  Pelvic tilts, hip flexors on the floor and using a foam roller, a cross over leg thing that feels amazing.

After a few days I went back in and he was pleased that the spasming had calmed and it was starting to release.  As long as I promise to continue with the stretches and make sure I’m not going too crazy with my pacing he gave me the ok to resume my training.  I guess if you’re looking at it from an outsider’s point of view I have a lot of problems but in reality, I’m noticing things because I’m actually paying attention to and addressing them instead of sticking my head in the sand and hoping it would get better.  Such progress.  LOL

Now go run!

Keli 🙂

 

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Random Non-Running Silliness

I have so many running and fitness things rattling around my brain that it’s sometimes hard to get them to gel into an interesting or good read.  So while I ponder and focus, I thought it would be fun to share some tidbits about myself.  You know, random stuff that has no bearing on anything important.

penguinEnjoy the diversion from the norm.  In no particular order.

  1. I like to nap and make no apologies about it.  But when my kids have friends over and I’m napping I wonder if they go home and tell their parents I was asleep.  And then I wonder if their parents think I’m “sleeping something off”.
  2. When I see people running it makes me so excited!!  And it’s all I can do not to roll down the window and yell “Way to go!”
  3.  I have a flat spot on the back of my head from an injury when I was a kid.  It could have been a) falling off the tall slide at the park, or b) hitting my head on the diving board trying to do a back dive or c) getting knocked out by a foul ball at my brother’s little league game.  All I can say is, these head injuries explain a lot.
  4. I swear.  A lot.
  5. I get my best ideas when I go for a run.
  6. I love coffee.  I hate tea.  Like really hate it.  And while I’m on the subject of tea.  Green tea ice cream?  Really?  Blech.
  7. I don’t wish there were more hours in the day but I do wish there were more morning hours.  I’m uber efficient in the morning.
  8. I watch waaaay more tv than anyone else I know.  And I can’t even play it off like I’m watching documentaries.  It’s bad reality tv.  #bravotv
  9. And finally, in answer to questions I get asked almost weekly.  Yes.  I’m going to keep running.  No.  I’m not worried about my knees.

Ok, fun time is over.  Next week we’ll review Week 2 of my training and I’ll have some concrete running and fitness stuff to share.

Now go run!

Keli 🙂

 

 

A Hamster on a Wheel

My first week of the training plan for my upcoming marathon is over and despite of some “technical things” I had to work out it’s been good.   Here’s a recap for those who are interested or need a good laugh 🙂

The Plan

First, the plan I originally selected had me starting on a Monday with a long run on a Saturday.  But my long run days are Sunday so the structure of the plan was always a day off which was annoying to me.  And if you know anything about me, I like structure.  So a coach at McMillan helped me fix my plan and I’m good to go.  Rest day today.  Woo Hoo.

Secondly, and kind of most importantly is my pace.  My plan had training paces that seemed very slow to me.  Like, over a minute and a half slower per mile.  So I ran at my usual pace for the training this week and no harm no foul I figure that I’d get it worked out.  Imagine my surprise this morning when I went back in and re-calculated my race goal to upload my training paces and realized I didn’t have my plan loaded correctly.  So with my new paces entered properly for a 4:15 goal marathon (yes, I dropped it from 4:25). What I like about this plan is that they provide a range of paces for all of the runs.  This is a good feature.

The Food

I had planned to really get my diet back in line last week but couldn’t quite get my “ess” together.  School started on Thursday and I tried to muddle through with what was left in the fridge.  This is always a bad idea.  We took out and went out too much last week .  Today, however, I have my weekly menu planned, fresh groceries in the fridge, a pot of un-stuffed cabbage soup on the stove and oatmeal in my belly.   That’s a good start.

Yoga/Stretching and Body Work

Adding a daily yoga practice to my workout regimen was easy during the summer.  With school back in session, not so much.

But, I’m committed.  So after a run I’m either doing a runner yoga practice or a long stretching sequence.  I’ve found some additional resources that are designed to keep me mobile and more supple.  And who doesn’t want to be supple?  🙂  On my off running days I’m trying to get in 10-20 minutes of yoga, and if it’s not in the morning, it’s in the evening or before bed.  I find it helps calm my mind.  Yes. I really just said that.

I also had a massage for the first time in over 5 years.  It was delightful in an “oh my gosh that hurts so good” kind of way.  He also gave me some foam rolling techniques and additional stretching ideas to help counter my time on the road.  I sound like a trucker.  But you know what I mean.  More importantly, I will go back.  He’s that good 🙂

Ok, that’s it in a nutshell. Onto Week 2!

Now go run!

Keli 🙂

Back to School. Back to the Routine.

I hate to be the bearer of bad news but your summer is over.  Kids are either already back to school or starting any time and your “Oh, I’ll get back to my workouts when school starts” excuse is sadly, lame. Sorry.  It’s been a long day.

So unfreeze your YMCA membership, log onto your Zumba class website and see what’s available when you are, blow the cobwebs off of your running shoes, purchase a 10 class pass at hot yoga and put your workout clothes front and center.  Because, it, my friend, is time!

No ifs.  No ands.  No buts.  Get out. Get fit.  Get yourself in gear.

You’re welcome.

Keli 🙂

PS – Sunday runs are BACK!  Click here for details on our upcoming run.  There’s no charge or registration needed to join a run but by participating, you accept all risks and responsibilities for your safety.

 

And Marathon Training Begins

Readers of my blog will be treated (tortured?) to weekly updates of my marathon training.

I’m going to cover all facets including the running plan itself, nutrition, recovery and restoration practices (here’s a shout out to yoga and ice baths) and I’ll also expand my horizon by reading up and learning about others are doing to help with their training.

Most importantly,I’ll also share the challenges of training for a marathon.  Running 26.2 miles, all at once (ha ha), takes training and requires some juggling and schedule shifts as well as earlier nights.  I realize this sounds heinous for some of you but I’m one of those weirdos that enjoys the training process, even with challenges or struggles.  It is what it is; no sense in prettying it up.

So all excited for my training plan I logged on to McMillan Running.  I checked out my training plan and it said I was on Week 1 of my 16 Week plan.  Yay!  Then I looked at my scheduled runs and was kind of nonplussed.  No paces or target times for my runs was listed.  And that’s kind of what I signed up for and am paying for, custom pacing runs for my time goal.  Oh, which is 4:25 by the way.

It also showed the first 2 workouts of the week.  Hmm.  Where was the rest of the week?  I actually felt a small anxious know start to form in my stomach.  I don’t know if I can go 16 weeks 2 days at a time.

Further quick scrolling around revealed that I’d not *quite* gone through the entire process of setting up the plan.  Full disclosure.  When I read things I’m a skimmer and a scanner and had skimmed and scanned my way past the important plan info.

Lesson learned.

So after reading and watching the how to video (twice) I set up my paces in my profile, which populated my training plan and now I know exactly the pace I should be targeting for my runs.  This may be a challenge at first because I tend to just, you know, run.

My first week looks kind of easy, but according to the coaches, it’s supposed to be. They promise that the intensity will increase and say that if I follow the plan and pacing, I will reach my goal.  Sure.  I’ll bite.  And so we begin…

Tomorrow.

Now go run!

Keli 🙂

 

Shout Out to the Loyal

Today I’d like to give a shout out to my peeps!  My loyal band of fitness enthusiasts that come out for class at 5:30 am on Monday, Wednesday and Friday and/or at 8:00 am on Saturday.

It’s dark, they’re there.  It’s raining, most of them are there.  It’s hill day, they’re there (mainly because they don’t know it’s hill day until we’re running to the hill).  It’s the Halloween pumpkin workout, they’re there.  I toss out a month-long Challenge, they crush it. They are motivating. They are inspiring. They work hard. They never, ever give up. And some of them even laugh at my jokes!

They are without a doubt #awesome!

Now go run!

Keli 🙂

 

 

 

 

 

 

 

 

Getting it all on paper

It’s t-minus 7 days until marathon training kicks into gear.  I had a very strong  running week and was able to add mileage without any additional aches or pains.  I will attribute that to the daily yoga practice that I’m still, well, practicing.

So as I get close to kick off for the program I have a few things on my to-do list.  The first thing is scheduling.

Over the weekend I took some time, sat down and logged my running and workout schedule on my calendar.  And it looks manageable.  I also added a column to tally my weekly mileage, which I’d never really tracked before.  But the tricky part came when I started to add all of my work, family and other responsibilities onto that same calendar.  I needed to get a true idea of what my days will look like with it all added in.

Boot-camp and running are done first thing in the morning.  Check.  Personal training clients.  Check.  Then there’s time at the office for my job.  Check.  Pick up from school is 2:30ish.  Check.  Soccer practice for the teen is twice a week, high school volleyball is daily.  Check.  She can drive.  BONUS points!  Soccer practice for the 10 year old is twice a week. Check.  He can’t drive.  Bummer!  Plus there will be some volunteer gigs I’ll take on at the schools and a bunch of school functions as we start the new school year.  And I can’t forget any plans we have for social stuff. That has to be factored in.  If I’m out of town, how can I get the long run in, etc.

Let’s just say the calendar is looking a bit crowded.  But the purpose and benefit of this exercise is to get that clear picture of my training in my day to day life.  Especially since I’m devoting more time and energy to my training.  I can’t add more time to my day and to be honest, I’m useless after 7pm so being careful and mindful of the planning is very important.

And since I’m a planner, a plotter, an organizer, there’s something weirdly comforting about looking at it all on paper.  I feel less-stressed.  And hopeful that I’ll be able to keep all of the balls in the air.

Now go run!

Keli 🙂