Running, Swimming and Father’s Day

That pretty much sums up our weekend!

Lilly finished her swimming lessons Saturday morning and she’s moving on to the next level (in the fall). Though it was only her first swimming lesson, we saw a big improvement in her confidence in the water.

Later Saturday, we went to a birthday party (it’s birthday season right now…that’s what happens when you become friends with people who are on maternity leave at the same time as you – #allthebirthdayparties). It was great, we were outside by a lake. The bugs weren’t bad, the kids played some games and even swam in the lake! Brrr!!! I got in up to my knees as I didn’t have time to locate my bathing suit.

swim fun

We celebrated Father’s Day Saturday night with a BBQ dinner which was more like “how many veggies can you fit on your plate” kinda meal. That’s what happens when you are married to a vegan 😉 I was wanting to make home-made burgers but with the busy day we had, we all had sausages of various kinds!

Roasted parsnips, carrots and asparagus. Onions and mushrooms, spinach salad with strawberries, tangerines and nuts. Chicken feta and spinach sausage for the girls … Sai had a vegan one.

Father's Day Food

Father’s Day Food

Father’s Day Fun

IMG_20150621_170510_edit

I was planning on going for a run after we got the girls to bed but was feeling lazy. Eventually, I got a little boost and headed out for a 6k run. You’d think I’d make my running routes easy since they have been so hard lately but nope…I decided to run some long inclines and even ran up my “hill repeat” hill THE WHOLE WAY! Apparently, my fitness isn’t too bad! It doesn’t matter that I walked once I arrived at the top of this hill, does it 😉

sat run june 20

It was another hard run but felt so good. When I arrived at home, I still had to do a 2 minute 10 second plank since I forgot to do it first thing in the morning. After running 6k I figured it would be okay. Well…..never plank in front of your husband.

Within the first few seconds he said “should your bum be THAT high?”. So of course I lowered my butt/pelvis towards the ground more. Then at the end he says “shouldn’t you be controlling your breathing?”. Once I collapsed on the floor (2:11) and caught my breath, I looked at him and said “Why don’t you give it a try?” and his response was “nope, I’m eating my ice cream”.

Sunday was supposed to be spent in the garden and mowing the lawn but it rained and RAINED and RAINED! As I write this a large swimming pool in my driveway is filling up! Awesome for puddle jumping. Then after breakfast I remembered that I should get planking before the day got away from me. Just before I was about to “assume the plank position” I looked up what time I should be doing – just for clarification, ya know! Guess what????????? It was REST DAY!!!!! I cried inside – complete happiness!!!!

How was your weekend?

Did you celebrate Father’s Day?

Anyone run, swim or bike this weekend?

Fun Stuff Friday!

It’s FRIDAY!!!!!!!!!!! I’m really looking forward to our weekend start in a few hours. We have our last swimming lesson, a birthday party, Sai is home and we’ve got the BBQ lined up! I’m trying to ignore the rain that is falling down as I write this and thinking of sunshine all weekend long.

Update on my hamstring: I had a fantastic treadmill run Wednesday night, no pain 🙂 However, my leg is still tender from the cupping – oh well…..I’m just hoping that it helps me get better…pain is temporary – right?!?!

Okay, here are some fun friday things for you:

1. For those of you who don’t live in Canada, I wanted to share this article with you!!!! Check out this article “Gorgeous places to RUN in Canada”I’ve let to run in any of these places but might add these to my list of places and races to run at some point in my life. I *might* be able to tick off Appin Road in Prince Edward Island this summer. Fingers crossed.

2. GoodLife is challenging Canadians to stay active with a nation-wide campaign and contest called “Random Acts of Fitness”!

With the warmer weather upon us, Canadians are taking their fitness outdoors so we want to capture that enthusiasm and share it with as many people as possible. As an added incentive, we’ve created a contest element, which could land you and a friend an exciting prize.

How to enter: It couldn’t be easier….simply snap a photo of yourself doing outdoor activities and share it on Instagram or Twitter using  #FitCanadian to be entered to win the following:

One person will win:

  • A one year GoodLife Fitness membership and a LifeChanger for you and a friend
  • Team Training at GoodLife Fitness for you and a friend
  • $500 Reebok gift card

For more details you can go here, contest ends August 31st.

In other news…..

3. Last week, ParticipACTION released the 2015 Report Card on Physical Activity for Children & Youth. Basically, we need to get children and youth OUTDOORS MORE!!!!

infographics

For those with kids, how much time do your kids spend outside? 

And the Women’s World Cup has been pretty awesome. I regrettably did not purchase tickets to watch some games in Moncton…and am kicking my butt now. whomp whomp But, I have lots of friends attending some games and they are loving it! Go CANADA GO!

Canadians – have you run in any of the locations in Canadian Running Magazine’s article?

Non-Canadian Residents – any places on the list (in article) that you’d want to check out?

Do your children get enough DAILY physical activity?

As an adult – do YOU get enough DAILY physical activity?

Have a great weekend. 

Cheers, Piper!

Injury Running Recovery: Minimal Pain & Moving Forward

It’s been two weeks since I saw my Physiotherapist and I’ve managed to have very minimal pain! That’s a BIG win in this long road to recovery. I’ve been running almost every other day, fitting in my PT exercises and planking {1:55 today}.

My PT exercises haven’t changed from day one. I have four of them that I do and they take me a half an hour to complete!!!!! Crazy, eh! Though they haven’t changed, they have been modified over the last 5 weeks. My first physiotherapist gave me way to many exercises to do rather than just focus on a few – she also focused only on my hamstring.

Chris is more focused on this injury and giving me exercises that will help me get stronger and are more focused towards strengthening my running muscles; if that makes any sense. What I mean by that: each exercise he has me doing, is directly related to running or the motions of running. He’s also assessed my whole body and identified that my glutes and lower abs were weak, so we have been working on those too.

don't be pushed rwe

Current Pain level: is anywhere between 1 – 4 out of 10 and usually sets in about 24 hours after a run but not every run. One run out of four/five it tends to hurt. I usually ice it and the pain goes away. Apparently this is normal and good.

I had a physio appointment this morning and I was really looking forward to it. My hamstring is getting stronger *yeah* but my glutes are still not there.

New adaptations to exercises: I only have to change one exercise to put the stress on my glutes a little more. Single leg bridging! So I will do:

  • Bridging (10 normal, 5 single leg and 10 normal) 25 in total
  • Bird/Dog x 10 / each leg/arm
  • Hamstring swing/curl with a band (not sure what it’s called). It’s all about controlling the eccentric movement (controlling the movement) x 20 – three times (hope I said that all right)
  • Lunges x 20 each leg – twice (This has been adapted from a lunge lean forward to a stepping lunge).

As I’m getting my treatment done by Chris this morning he says to me “we’ve done cupping before, right?” and I respond with “no”. He suggests we try it as I am game for anything! Just before putting the cup on he says “it could hurt but we can stop when/if you want to”. I say…”okay, go for it”.

He puts the cup on and rubs it from one end of my hamstring to the other and back again a few times. Well…it hurt but I figured I could handle it. He does it a second time and I start to say a few words – none of them were swear words {Mom you’d be proud}.

I couldn’t stop “laughing” as he was doing the treatment. It was that “laugh” that you are hurting so much but don’t want to cry in a roomful of physio patients kind of laugh. Each time, it hurt even more. Honestly, after that I can’t remember if he did it once or twice more but it HURT SO MUCH! Not once did he say “wanna stop”….BUT he did encourage me and told me I was doing great!

And you know what? That’s what you want in a GOOD physiotherapist or coach. Someone who is knowledgeable, sensible but can push your limits because they know you can handle it and you will be better off for it.

Afterwards, it felt SO GREAT!

Current Plan: So what now, you ask? I asked the same question too, to Chris. I can increase my volume (distance) but not my speed. I’m super happy about that because I’m keen to run longer but my body isn’t ready to run faster yet.

I asked if I can start Half Marathon training next week and he said “yes”!!!!!!!!!!!!! 🙂 🙂 🙂 🙂 I’m just a little excited and extremely happy! Next week will officially be 12 weeks before my 3rd half marathon and 17 weeks before my 4th half marathon!

Though I’m not 100% yet, I am FINALLY on my way! I can’t wait to run tonight, I feel like a kid standing outside a candy shop just waiting for the doors to open. I have to get through my work day and night with the girls so I can jump on my treadmill tonight and get running!

If you’ve missed other recent posts about my recovery, check them out: Injury Running Recovery – Low and Slow Running Recovery – So Far So Good

Have you ever had cupping done before?

Ever cried at a physiotherapy appointment?

Anyone starting to train for a race? (5k, 10k, ½ or Full?)

Runching Again

Lately, my workout plans is to run every other day, plank and follow my PT exercises in between those days. A big piece of my current recovery plan is to run outside! I’m super thankful I have a treadmill but LOVE to run outside. I knew I was going to be in the office all day Monday so I packed my bag so I could “runch”. I love having evenings free and by “free”, really I mean having time to get shit done around the house/blog/email/phone people and maybe relax a little 😉

The plan was 5k on the trail and then hit up the sidewalk, a.k.a. hills for the return route back to the office. Around noon, I got my running gear on and hit the trail. It was sunny, hot and there was a perfect breeze  – best running weather you could ask for! I was a little worried I forgot my sunscreen but hoping that I could hide away a little in the shade on the trail.

Runch time!

Runch time selfie!

I’m not going to say this run was easy because it wasn’t. My pace is slow (for me) and I’ve accepted that for the time being. All my runs seem to be hard lately and I am okay with that. I need to build up my fitness and strength again and that’s going to take some time. Hard runs are good runs.

Running on the trail was great, I could smell that scent of “hot summer trees” and felt the sun on my face. I’d dodge over into the shade every so often and then crossed the main road to the sidewalk and faced my first HILL. Of course, the longest slowest incline ever! At one point I had to walk because it was a big struggle in the direct sun going up that hill.

I kept trekking along, glided down a long hill and then faced my second hill that I ran all the way up….then walked again 😉 As I ran back towards my office, I picked up my speed and finished off with a last fast kilometre. Again, my pace was slow for me but I averaged a 6:17/km pace which I can’t complain about with my fitness level, the hot sun beating down on me and the hills.

Oh, that feeling of a good run, an accomplishment achieved, a sense of the runners high. I ran 6k and it felt great. So far, I’ve been pain-free in my hamstring unlike last week I had some minor pain about 24 hours after running. Today I did my 1:50 plank, will walk 4k (getting car work done and walking home/to the shop) and will follow-up with my PT exercises later today.

Speaking of planks, they are still hard but I haven’t given up yet. It’s not easy at all and I’m finding I need to distract myself from my timer which is challenging to do when planking. Maybe I should put music on next time and focus on a song. I much prefer to do my planks first thing in the morning before the girls get up. It’s nice to have a few minutes to myself and it’s so much harder doing planks later in the day when my body is exhausted.

What time of day to you work out?

Plankers – what time of day do you plank?

Runners – how’s your pace lately? Slowing in the heat or speeding up because of training?