Thursday, December 29, 2011

Reflections of my First Year

Reflections of 2011
The Year of Firsts and Learning

January, February, March - Started 'officially' running

Purchased my first pair of running shoes and my Garmin.  Learned SO much these months!

April - Completed my first 1/2 marathon. Goal = Finish, Accomplished 1:50

May - Started my Blog to journal my journey <<<corny :) after getting into the St George Marathon

First 10K Race = 47:57
Memorial Day

June - Injured
Learned about the importance of stretching
and Foam Rolling and Protein

July - 
Training for St. George...lots and lots of local 5k's and 10k's, along with some

Awesome Hikes
Awesome Skiing
Lake Powell

August - Crandall Canyon Half Marathon

Ran through groin pain.  Here I learned the kind of pain you SHOULD NOT run through.

Learned the importance of 'cross-training'... Started to incorporate swimming and cycling.

The cross training sparked my interest in Triathlons. Purchased ALLY and completed my first 20 miler run

First Bike Crash right before the Marathon

St. George

Learned I should be wearing more of a minimalist shoe and compression gear does work!

 Went on my Favorite 22.8 Mile Hike TO DATE

Completed My first TRIATHLON - Olympic: Goal =Finish, Took 3rd in my AG
Lake Powell

Training for January Marathon.  Hitting new weekly mileage highs!

December - Injured <<<Currently FRUSTRATED

What a year of learning.  When I set out on my first run in January 2011 (3 miles), I had no idea what I was getting into.  I love this new addiction.  

I am looking into working with a coach for 2012 because I obviously don't know how to train injury free.  I am looking to RACE my heart out ALL year...... 26.2 & 70.3 are on the calendar. 

I love where running has taken my body AND my mind.  
I cant wait to continue to Build My Machine to its fullest potential.

Monday, December 26, 2011

Week Review & Shalane Flanagan

Week 7/10
Goal Miles and Goal LR 50/20
Actual Miles and Actual LR 0/0

Monday: 1 Mile Swim + 500 Meters Board Kicks, 2X15 Myrtle Routine, 60 Min P90X Arms and Chest + 90 Minutes P90X Yoga
Tuesday: 1 Mile Swim + 1X10Myrtle Routine
Wednesday: 1.2 Mile Swim+125Meters Board Kicks, 30Min Jillian Ab Blast, 2X15 Myrtle Routine + Perfect Pushups + 95Min P90X Yoga
Thursday: 60Min Bike Speed Trail Test - Hard effort + 1/2 Mile Swim + 1X15Myrtle Routine
Friday: 40Min Bike Intervals (5 wu, 30 intervals, 5 cd) + 1 Mile Swim + 300 Meters Kick board
Saturday: 90 Minute Bike - Cycled to the movie Atlas Shrugged: Whenever they said the words 'Metal, Money, Business, or Where Is John Gault' I would speed up to 10/10 effort until they said one of those words again, then take it down to 5/10 effort.  Fun way to watch the movie.
Sunday: Rest

I have felt significantly better the past 3 days.  I plan to attempt a run tomorrow.  IF all goes well... I hope I can get in that 20 miler this weekend.  
Would you still run the marathon without at least 1, 20 miler? 
I have 3 weeks... I really do not want my first DNS

I found this video on Shalane Flanagan's webpage: Great warm-up exercises and the last 1/2 of the video (Starting at 4:40) has some great cardio circuits & core strengthening to incorporate into your daily routines! Plus - watching her in the video is wicked motivation!
Sorry Kara, Shalane is my Favorite :D

Last week of 2011 - Make it a POSITIVE one!

Friday, December 23, 2011

Secret Blogger Santa!

A few days ago I received an email from ROAD ID - At first I thought it was spam mail... then I saw that it was from my Secret Santa Blogger.   The email instructed me to go to the website and design my own Road ID Bracelet.  SCORE!  I have designed my ID bracelet on this site several times; but never pressed the 'purchase' button because I am to tight scared to spend money. :)

What an awesome gift, right?

Mike, my secret Santa, saw on my blog that I was in a little bike accident and could really use an ID bracelet for any future incidents. (I hope he is not jinxing me:D)

Well yesterday it arrived in the mail..... 

Of course I had to put it on at my desk! This is what I went with for my ID:

And tried it out in the pool later that night... had to make sure it was really water proof :)

And give it a whirl on the bike (b.t.w. the bike no longer bothers my hip!)

HOPEFULLY next week I can take it out on a RUN. =) =)
You better bet I still have it on... :)
Huge thanks to Mike. 

I hope however you celebrate the holidays, they are great!  

**Side note... Road ID gives a portion of every order to one of 10 charities that  YOU get to select. They have lots of fun colors to choose from...Go purchase one today!:)

Monday, December 19, 2011

Weekly Recap

Week 6/10
Goal Miles and Goal LR 60,19
Actual Miles and Actual LR 0,0

Still no running...(14th day to be exact) huge bummer where the race is in less than 30 days. 
Good news though, this morning I am FINALLY walking without a limp! - Little confidence boost for sure.

Here is how last week went down:

1.5 Mile Swim, 60 Min. P90X Core Synergistic: Some of the moves in the video was really bothering my leg so I just modified. 1X20Myrtl Hip Strengthening Video 
2.5 Mile Swim, 60 Min. P90X Arms&Chest, 45Min P90X Yoga, 2X15Myrtle Video 
1.25 Mile Swim, 2X15Myrtle Video+ 10 Min Core
1.5 Mile Swim, 45 Min. P90X Yoga
2.2 Mile Swim + 1000 Meter Board Kicks, 2X15Myrtle Video
P90X Back and Chest + 10 Min extra back exercises, + 10 Min Core + 1X15Myrtle Video + 90 Min P90X Yoga 
3/4 Mile Swim + 90 Min P90X Yoga, 3X15Myrtle Video

Thursday, December 15, 2011

Turning into a Fish

No Running = A WHOLE LOT OF.....

Time spent staring at a black line....



And PM

 Followed by globs of....

The 'Myrtl Routine' (From this post) on constant repeat throughout the day....

 And as much of this that doesn't bother my leg

Is it just me... or does the instructor bug the SHIT out of you? I have to turn OFF the volume.     

I am pretty sure I am turning into a fish.

My boy's>>>>>>>>>>>>>>>>>>>>>>
feel like I am cheating on them.....

**Don't worry, you're both still my #1**  =)

Monday, December 12, 2011

Week 5/10

Week 5/10
Goal Miles and Goal LR 55,18
Actual Miles and Actual Long Run 7.15, 0 :(:(

Monday: 7.15 Mile Run. Hurt the whole time, I should have stopped sooner than I did.
Tuesday: Crutches :(
Wednesday: Crutches :(
Thursday: Walking without crutches, Water Jogging for 1 hour, stretching 20 minutes
Friday: 40 Minutes on the bike - was starting to hurt so I jumped off and did 30 minute Yoga DVD
Saturday: 1 hour water jogging, P90X 1 Hour arms/chest, (5x20) Reps of various hip strengthening
Sunday: 1 Mile lap swim, 1 hour water jogging, (5x20) Reps of various hip strengthening

These are the hip strengthening exercises:

My hope is that it heals in time to get at least 1, 20 mile run in 
before January 15th's AZ Marathon.

Thursday, December 8, 2011

Even Machines Malfunction

Running injuries flat out suck.  They take their toll on your psychological state ever much as your physical.  After Monday’s run, I am finding myself back in unwanted territory of a bum hip – remaining, TRYING to remain positive, I must admit that a depressed feeling has infested my body.

Back in August after this race, before my first Marathon, I was injured taking me away from running and confined to non-impact cross training.  That means no running.  No running for 4 weeks.  During that time off of running I rethought my current state of fitness and WHY I was always getting injured. Main problems:

1) I was not fueling or treating my body properly
2) I was trying to run at a level higher than what my body was ready for  - 'unrealistic goals some say'

Throughout those 4 weeks I mentally had to prepare to approach my life in a new way.  I needed support to combat disordered thoughts towards fueling my body and I needed knowledge to approach running in an effective manner.  When I commit to something, I give my all. And I gave my all to this.  I gave my all to this sport, to this world of running.

As I approached running again after my Aug. injury I took all of the precautions (stretching, strengthening, cross training, ice baths, slow mileage base building, compression gear) but most importantly, I approached running as a new, person.  A stronger person who was finally getting the fuel needed to Build My Machine.

Up until Monday, I have been overly happy with my progress. My body and my mind were feeling stronger… not only stronger running; but stronger that I have ever felt in my life.  I have been practicing eating a healthy, well-balance meal plan, I built my way up to a nice base mileage averaging 50/week, I was getting faster, cross-training like a maniac, and having so much more energy and drive than I had several years past.  I truly thought I had figured out all the mechanics of my machine and it was running at a VERY efficient manner.       

Then came the fear… small twitch in the hip.  I disregarded it as nothing and ran anyways.  The ‘small twitch’ turned into pain, still, I disregarded it as nothing and ran anyways. ‘Embrace the suck, right?’ Mile 7.2… I stopped. To. Freaking. Late. As I hobbled my way back to my office, I could not tell if I was crying because it HURT or- if I was crying because I was so pissed I was walking. I had done EVERYTHING right, I was following the rules, I was eating enough, I was strengthening, cross-training… I was taking all the small precautions recommended to avoid this shit.  Why was MY machine malfunctioning?

Crutches the first 2 days. IcyHot. Heating Pads. Ice. Is what I have been doing.  The only form of exercise is arm weights and stretching.  Yesterday I attempted to get in the pool… hurt too bad.  Today I am hobbling around WITHOUT the crutches so I will try the pool again.  How Overwhelming and frustrating.  The situation makes me feel worthless and like a failure.  I read on Sonja Wieck’s page about us ‘A’ type personalities and control.  ‘When struggling with aspects in life, its really easy to disappear into training… stick your head in a hole…lose control in life and we aim to control other things.’ I was controlling my machine. Now I am not and it flat out sucks.

I see people running down the road and I feel angry and pissed off.  Why am I observing them and not DOING. (my thoughts)  Runners are not complacent people.  We are not stagnant.  We are motivated, obsessive, perfectionists, habitual, and we most certainly don’t throw in the towel.  We push ourselves because we like the pain... the anguish of pushing to a level which takes our breath away.  WHY AM I NOT RUNNING!
What really pisses me off is people just don’t ‘get it’ and think I have fell off my rocker to be this upset.  I hate to use the word ‘depression’… seems so heavy, but that is what it feels like.  So I am being a big negative Nancy – sorry. I truly do realize I could have much worse things happen to me. I admire reading those athletes, like Teresa,  whom have picked themselves up and came back with a vengeance – I am inspired by that, and deep down reassures me that I will recover, I will continue building my machine, and this too will pass.

 I saw a comment on another blog awhile back that I found truly fitting (sorry I don’t have the source whoever you are) “I’m frankly blown away that an athletic injury can have such a remarkable impact on my psyche, especially given that my athletic endeavors are entirely personal, not professional.  But there ya go…  It’s devastating.  Yet I continue to try and pull myself up.  And recover I will.”
Is to be recovered by Monday too much to ask???????????

 Arizona 26.2 is on January 15th - 
My machine better be in FULL remission by then. :D

Sunday, December 4, 2011

Week 4/10 Recap, + Brooks Jacket Review

Week 4/10
Goal Running Miles 48 & Goal LR 17
Actual Running Miles 51  & Actual LR 17.1
Brooks Utopia Soft Shell Review Below

10.06 Miles Run - Easy run, left hip slightly hurt
25 Minutes Bike Trainer - Easy ride
8.05 Miles Run - Pace 20sec less MP, legs felt great
20 Minutes Bike Trainer - Easy ride
10 Minutes Abs - Hanging Sit Ups (3X12) and Russian Twists with 10lbs (3X25)
12.30 Miles Run - FREAKING FABULOUS run :D Fastest to date
805 Meters Swim - Goggles broke 1/2 way through my swim. Could not take the chlorine in the eyes any longer so I called it quits.
10 Minutes Tabata Circuit: Superman Pushups, Side Plank tapping back and forth, Burpees, 3 Pulse Switch Lunge, Mountain Climbers, Prisoner squats (20sec on, 10sec Recovery)
17.10 Miles Run:  1 Hour before run I had a banana and power-bar. I was planning on pacing at MP+20sec and ended up averaging MP-10sec.  Run felt great, got into my groove by mile 3, mile 5 my iPod DIED (which means no music for 12.10 miles), had 1 date at mile 10 and 14, nice elevation gains, overall great LR.
60 Minutes Bike Trainer: Shake out ride to try to loosen up right hip.  Everything feels great today except the hip.  
20 Minutes Weights: Light Ttl Body
60 Minutes Bike Trainer: Warm Up + Hard Effort Intervals (1 - 1.5 - 2 - 3 - 3 - 2 - 1.5 - 1 - .30 - .30 - .30 with 1 Minute recovery between each) + Cool Down
3.5 Miles Run: Hill Repeats, 17 Degrees.. BRRrrrrrrrrrr (does running in the cold count as an ice-bath???)
15 Minutes Yoga

**This week was tricky to balance extra hours at work and getting in my workouts. 
**All negative splits again this week. Finally getting the hang of this method of running
**Goal - I think it is time to up the speed.  After getting injured so many times throughout the year I have been holding back. I am scared. It is time to push these legs and see what they can do! :D

Website: 'Designed for high-aerobic activity, this fully loaded jacket offers the ideal warmth to weight ratio, along with breathable, full stretch, and waterproof fabric. Fit: Semi-fitted, Highly weather resistant, 360 degrees of 3M™ Scotchlite™ retro reflectivity, Side zip hand warmer pockets, Internal moisture-proof media pocket, Full zip with inner storm guard and zipper garage, Cozy cuff with thumbhole loop

 I LOVE this jacket.  
  • I have ran in temps as low as 10 degrees and this jacket is perfect.  Other jackets after about a mile you want to throw off.  This jacket keeps you at the perfect temp!
  • Water proof = My undershirt was completely dry after a rainy run.
  • Pockets - This jacket has plenty! The material fits perfect around whatever you put in them so you don't have objects bouncing around as you run!
  • Back of the jacket is slightly longer than front
  • Buy it cheap'er' @ RunnersWarehouse
  • Reflective strips - Prevent getting hit by BIG WHITE TRUCKS

  • My favorite part: The 'Thumb' hole... PLUS...... extra material to wrap up and around your fingers to create a mitten.  During cold runs I like my fingers covered for about 3 miles then I don't want gloves on... this works PERFECT.


Monday, November 28, 2011

Week 3/10 Recap and Inspiration Photos

Week 3/10 
Goal Miles and Goal LR = 45, 16 
Actual Miles and LR = 50.35, 16

10.15 Mile Run, Push-ups. Today's run was tough... tough runs make you really appreciate your great runs. 
9.00 Mile Tempo Run, 60 Minutes Easy Cycling (Trainer) with fast intervals on the commercials
10.0 Mile Run,  Push-ups
OFF, 45 Minutes Total Body Weights
16.00 Mile Run AM,  25 Minutes Cycling (Trainer)PM - Shake out on the afternoon for my legs.  First 3/4ths of my long run today was wonderful - the last about 4 miles I was running directly into some intense wind.
5.2 Mile Hilly Run,  65 Minutes Cycling (Trainer), 10 Minutes of Tabata HITT cicut
40 Minutes Cycling (Trainer) Speed Intervals, 25 Minutes Weights with 10 Minutes of Tabata HITT circuit.  My legs really wanted to run today - but... I was already over my set mileage for the week so I decided to stick to the plan.

Have a great week everyone!!

Monday, November 21, 2011

Week 2/10, This Is My Strong

Goal Weekly Miles & Long Run: 35-40 and 15
Actual Weekly Miles & Long Run: 50.10 and 15.5

11.15 Mile Run, 20 Min. Abs/Pushups 
 8.05 Mile Run (Hills), 10 Min. Cycling Trainer Cool Down
 10.05 Mile Run, 40 Min. Cycling Trainer (Intervals), Pushups
Build The Machine
REST 3/4 Mile Swim, Abs/Pushups
15.5 Mile Long Run, Pushups
This long run felt wonderful. Took 1 date at mile 7.5 which was all I needed to fuel the rest of the run.    
60 Min. Cycling Trainer (Intervals), 15min. Abs/Pushups
5.35 Mile Easy Run, 60 Min Cycling Trainer (Intervals), 35 Min. Ttl Body Weights + Abs

  • Continue to focus on negative splits - All of my runs were!
  • I am LOVING running in the cold weather.
  • I really like not having a 'set' training schedule.  It allows me to listen to my body and respond accordingly.     
  • I have decided cycling on the trainer is a MUCH better workout than on the road.  Especially the interval video I have been doing... hot sweaty mess. 

Have you all seen this part of's webpage?  
You can make your own 'THIS IS MY STRONG' shirt.  
They are not expensive + all shirt profits go to Run For Good Foundation.  

This is what mine would be... what words would you use??????


Monday, November 14, 2011

Week 1 AZ & Birthday

I am approaching Marathon #2 a little differently.
  • Set weekly goal miles instead of day-by-day:  Last marathon training I would get frustrated with my plan – some days my legs just wanted to GO LONGER or do a different type of speed work than what my daily calendar had me planned for. So, this marathon I set weekly goal miles and the # of miles for my weekly long runs.  The rest of the days I can ‘do whatever’ my body is feeling.
  • My legs have really been responding well to taking a nice and easy bike ride after my long runs so I will continue this.
  • Cross training (swim/bike/weights/yoga specific), compression gear, and high amounts of protein has really helped me recover
  • Continue focusing on negative splits for ALL my runs
***I have to keep reminding myself to follow the set plan.  I always want to increase the mileage to fast and end up getting injured.  NOT this time. Accepting lower mileage is not being weak, it is smart.

Week 1:
Running Miles Goal           30 Miles with a 13 Mile LR
Actual                               34.8 Miles                          
Monday: 0.40 Mile Run warm up (Foot Pain), 20 Minutes Weights Legs + Abs
-Awesome Raina from Small Town Runner had told me to write my ABS’s with my foot to help with ankle pain.  I got RIGHT ON practicing my ABS’s while sitting at my desk and it has helped significantly.

Tuesday: 10.2 Mile Tempo Run, 40 Minutes Cycling, 30 Minutes Total Body Weights + Abs (Foot was slightly hurting until about mile 7)

Wednesday: 6.2 Mile Easy Run, 55 Minutes Cycling, ¾ Mile Swim

Thursday: Rest Day, ½ mile Swim

Friday: MY BIRTHDAY 15 Mile Run (Finished this run really strong… I wanted to continue but I had to get back to work)

Saturday: 60 Minutes Cycling Trainer  - Intervals

Sunday: 20 Minutes Cycling Trainer, 30 Minutes Ttl Body + Abs, 3 Mile Shakeout Run

Turned 25 years YOUNG this past Friday.

My birthday was great for me.  I am not your typical extroverted social bug so my day consisted of:

Productive day at work, nice long run, dinner on the couch watching Stossel and Cavuto, and most importantly…

My dad surprised me with THIS:

Monday, November 7, 2011

Training Log & Winter Motivation

10 Mile Run, 40 Minute Bike, 30 Minutes Upper Body Weights + Abs
9.15 Mile Run
10.10 Mile Run, 3/4 Mile Swim, 20 Minutes Total Body Weights + Abs
11 Mile Run, 80 Minutes Bike
1/2 Mile Swim
60 Minutes Bike, 30 Minute Upper Body Weights + Abs

  • The last 2 weeks, all of my runs have been negative splits. Something I have really been trying to work on.
  • Biking and Swimming I slacked off on...whoopS 
  • I have felt constantly hungry ALL week long. - Driving me crazy.
  • Didn't get my long run in this week.  After Fridays run I started to feel a little pain in my left ankle.  (What exercises do you do to strengthen your ankles?) I decided it was better to rest it the rest of the week instead of make anything worse. Plus I wanted to be fresh and strong because.... 
Today I start my 10 week training plan for 
Rock N' Roll AZ =)

A little motivation to still get out there and BUILD YOUR MACHINES in this cold weather...
I figure people ski while it is snowing, so I sure as hell can run while its snowing too! =)