April 5k by the 5th & Weekly Workouts

It wasn’t the best week of workouts but certainly not the worst week either! This nasty head cold stuck with me all week and I still have it. (Not to mention both girls do…somehow my husband has dodge the cold so far). Last week went like this:

Monday: No main workout. PT exercises. Foam rolled.

Tuesday: 5k run (3k on the treadmill and 2k outside!). Foam rolled

march 31st run

Wednesday: No main workout. PT exercises. Foam rolled

Thursday: 6 km on the treadmill, foam rolled, PT exercises. It was a really good run and I wanted to do more but it was getting late at night.

Friday: No main workout but did some PT exercises (lots of squats lately)

Saturday: Ran 5k on the Treadmill – was okay but my lungs weren’t loving it…still have a head cold. This was my 5k by the 5th run. {5k in 33:37 or so} Last month I ran it in 34:56 so I guess I am getting a little faster so that’s positive!

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When April 1st hit, I knew I had to run 5k at some point but totally forgot (even with the email reminder) until I was half way through my run. I figured it was now or never so I picked up the pace for the last 2.5km and managed an okay time. I sure hope I can do the full 5k in May OUTSIDE!  And, 5 by the 5th hosted by Laura at Mommy Run Fast.

Sunday: No workout as I was run off my feet with the girls and helping with Easter Dinner at my parents house.

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In the end, last week I managed 16k which I’m pretty happy with since we’ve all been sick. It’s been a long time since I’ve really looked at my weekly mileage. No main reason why, but I just haven’t bothered to focus on that (yet). I do still keep track of my monthly mileage in my trusty old book 😉

How was your week of workouts?

Anyone run on the weekend or did you sit back and enjoy the weekend?

Do you keep track of your weekly mileage, monthly mileage or both?

 

Tired Legs & Hamstring Recovery Week #3

Ta -da! Three weeks of taking care of my hamstring and I am still having good days and bad (BAD) days. Some days are really great and others are frustrating, depressing and challenging to get through. That’s the life of an injured runner.

 “The will to win means nothing without the will to prepare.” -Juma Ikangaa, 1989 NYC Marathon winner. 

As see on Runalicious’s Facebook Page this morning.

The last week went like this – starts off BAD and ends TIRED but GOOD!

Wed Jan 28th  – Yoga class – felt so good. I even managed to “Flip the Dog” and not fall over!

Thurs Jan 29th  – NOTHING. My hamstring was really bothering me and after a conversation with Sai, we agreed that I should take the night off from running and rest my hamstring. BAD day.

Fri Jan 30th – Physio late in the afternoon. It didn’t go so well. My hamstring was really swollen but we made a new plan to get back on track.

  • Massage by hand and foam roll
  • Ice
  • Run when you feel good, easy on the PT exercises

Saturday Jan 31st – SNOW STORM! Felt pretty crappy; PT exercises and I iced it a lot throughout the day and foam rolled for a long time that evening. Oh, and shoveled snow.

Sunday Feb 1st – I played outside with our girls and ran 3 km, stretched and foam rolled. And shoveled again because we had more snow over night!

Monday Feb 2nd – PT exercises, Yoga (Melissa Bender Fitness – a little challenging for me) and SNOW STORM overnight – around 30 cm

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MORE SNOW! (and more coming Thursday!)

 

Tuesday Feb 3rd – This is where things get “tired”…..

  • I had to shovel us out of the house. Meh, no problem.
  • Then out of our driveway in one little line because there was so much snow!
  • My neighbour took the girls and I did everything I could to get my snow blower working.
  • Three tries later, one call to my husband (not in tears but laughter), I got it going.
  • Three hours later, 2 driveways were completely cleared.
  • Shoveled the end of the driveway again around 4:30 pm with the girls and went for a short walk.
  • Had a conversation with Sai about running as I had planned on doing so – verdict in – RUN.
  • Put on my ProCompression socks. WHY, WHY didn’t I put them on in the morning????
  • My legs loved me.
  • Did my warm up of 10 minutes walking (1/2 a km) and then ran 3km.
  • IT FELT SO GOOD!
  • Stretched and foam rolled my tired legs.

Pink Run PR

My hamstring has gone from painful to discomfort/swollen to feeling itchy and normal at times. I can walk, run and do all my PT exercises pain-free. I cannot sit for long period’s of time unless I have something under my right leg/hamstring, slightly elevating it. At this point I am just listening to my body, if I feel good I run and if I don’t feel good, I try not to lose sleep over not running.

Good news: I’m off to physio again today; fingers crossed I get some positive news. I need to remember this is my “willing to prepare” for the “will to run long distances again”.

When you can’t run (insert favourite physical activity here), what do you do instead?

Do you colour coordinate your running clothing ?

Better yet, do you colour coordinate your running clothing with your physio taped up injury?

Hamstring Recovery Week #2 and #Snowmaggedon2015

What What! Week #2 of my Hammy recovery. First off, I may have been introduced to “The Mindy Project” – perfect running material for The BEAST (a.k.a. treadmill)…I seriously crack up watching this show.

Second, we just had a wicked snowstorm:

Snowmaggeddon2015

Snowmaggeddon2015

Before is Monday around 5pm, After is Tuesday around 4pm and we got more snow yesterday too! Winter has finally arrived in Nova Scotia!

What my 2nd week of recovery looked like:

Tuesday 20th – Ran 2k 🙂 & PT exercises

Wednesday 21st – PT exercises yoga at home.

Thursday 22nd – Ran 2k, weights – needed a little motivation.

Friday 23rd – PT exercises (getting kind of bored of these)

Saturday 24th – Ran 2k on the treadmill before dinner with the hubs. Almost didn’t run but glad I did in the end.

Sunday 25th – NOTHING – Skipped my PT exercises – whoops! Was feeling under the weather

Monday 26th – Ran 2k, did some upper body weights, planks, push-ups, jumping jacks and I may have jumped/walked around the house so I could get my 10,000 daily steps on my Fitbit.

Tuesday 27th – STORM DAY! Was supposed to have Physiotherapy but I postponed it due to weather. Also, I’m pretty sure I did some of the Sweatpink #noexcuses but can’t remember when or what – slight fail.

Storm Day!

Storm Day!

Week 2 – I managed to not have any pain in my hamstring when putting on socks and shoes! I know, such a simple task would cause me great pain before. I’m getting discouraged by the pain/pull in my hamstring and hoping after tomorrow’s physio appointment things will improve.

This week, I can run 3k every other day 🙂 I’m really hoping she will let me do some more exercises…I’m ready to move on.

In case you missed week #1 update.

Ever get board of the same PT exercises?

What do you do when you want to move on to something else to help your injury?

Do it anyway without your PT’s advice or wait?

Anyone addicted to getting in their daily steps with their Fitbit or other tracking device?

 

Hamstring Recovery Week #1

Well, let’s just start off by saying….”I wish I was writing my Full Marathon training weekly recap” but you all know that training is not happening right now. So, I figured why not write about my recovery, however long it takes and then hopefully move into Half Marathon training updates 😉 (Yes, I have a plan)

Still a runner PR

Okay, so here I go……

Tuesday Jan 13th: First Physiotherapy (PT) appointment and Dr’s appointment confirming I pulled my hamstring. Blah.

Wed 14th  – It was my running day! Walked for 1 km, ran 1 km SLOW and then walked another km – 38 minutes later (yikes!). Then I stretched well, did some yoga, planks and my PT exercises.

Thurs 15th – PT exercises.

Friday 15th – Rest Day – traveled to Halifax after work with our girls for the weekend.

Saturday 16th – Went to GoodLife Fitness and worked out: Walked for 10 minutes, ran for 10 minutes and walked for 1 minute to cool down. I know…not 1 km because the treadmill was in miles and I just could find the energy to convert miles to km. I went to their studio/classroom and did some yoga, planks and my PT exercises. Then I lifted some weights; upper body only.

Sunday 17th – PT exercises & Rest – traveled back home with the girls.

Monday 18th – Hatha Flow Yoga at lunch and PT exercises. 30 slow mountain climbers #noexcuses

Tuesday 20th a.k.a. Physio Day!

  • Physiotherapy: treatment on my leg and I was given semi-squats to do. I can’t do a full squat yet but am working my way there.
  • Ran 🙂
  • 10 push-ups #noexcuses and 45 second plank before bed!
Back to compression socks #twopairdontcare

Back to compression socks #twopairdontcare

Week #1 of Recovery is over and I’m feeling pretty good. A little bummed that I can’t run the way I want to but I have to be thankful I can run what I can. I also have to remind myself of this daily; to be thankful I CAN run. I also did some of the Fit Approach #noexcuses workouts last week but couldn’t do the burpees or squats – not on my approved list but I’m working on that 🙂

In the next week, I can do one of the following options:

  • Option A: Increase my distance from 1 km run to 2 km running SLOWLY or
  • Option B: Increase my speed and run 1 km only.

I’m kinda thinking I want to increase my mileage rather than my speed.

What would you do?

Do you stick to your Physiotherapy exercises or forget them over time?

Do you have to remind yourself every day, it could be worse? (when injured)