2013 Fitness "Goals"

What is the start to a new year if you don't at least think about some goals that you would like to work towards, right?  I realize I'm a little late to the game - but hey, it's still January!

1. Half-marathon.  I want to race one. Period.  I need to get and keep my legs healthy.  My running speed has seen the benefit of my cross-training and I really feel that an 8:30 - 8:15 HMP  is achievable.  I would LOVE to accomplish that this spring!  The Windermere Half is May 19th.  I may look to see if I can find out in April or even late March though
2. Bloomsday.  Another goal that I am starting to feel is reachable is a 1 hour or sub-1 hour 12K.  Bloomsday is a tough course with some hills, but it would be a great warm-up to the Windermere Half.
3. Continue cross-training and building strength.  I've been doing a variety of programs most based on either high intensity intervals or cross-training or both.  I love how my body has changed and gotten stronger by adding this to my running.  This needs to be a consistent part of my fitness routine!
4. Maintain. Maintain. Maintain.  I am finally back to pre-pregnancy weight.  Maybe not quite to pre-pregnancy size, but that's ok.  I've had three babies - it's not going to be the same!  I want to continue to be DISCIPLINED and build healthy habits so that maintaining my weight, fitness, and health is a part of my every day routine!

There you have it... short and sweet for 2013.  Now to work on my training plans to set myself up for success with #1 and #2!

Treadmill running with kids

Most of my workouts lately have been happening after kids go to bed.  I'm happy to be getting them done, but it has been taking a toll on my sleep quality.  I've been getting done with my workouts, on average about 9:30 ...

One of the things holding me back from exercising earlier was that I just have not been comfortable having my little ones around while I'm on the treadmill.  Over the course of the last couple of weeks, my two older ones have seen me on the treadmill and seem to understand that they need to stay back to be safe.  So, this week I attempted my workouts earlier in the day... here's what it looked like:

Thank goodness for all the baby clothes I have... those bins came in handy creating a barrier to keep Lauren back.  Karen and Megan had fun crawling on them.

Saying hello when I hopped off to do some pushups...

 

She might look happy, but she's actually screeching at me.  She was ready for me to be done.  

And in case you think that Karen wasn't around... she was.  I just have a hard time getting a picture of her as she doesn't like to stop and pose for me.  I was lucky to get this cute one of her!

 

Overall, I like getting my workouts done earlier.  It is more challenging in the sense that there is parenting and refereeing that "interrupts" my workouts, but teose were good challenges.  I like the idea of my girls seeing me workout and be healthy.  Hopefully it encourages them and plants some seeds for when they are older!

New playlist

Working out to music is a relatively new thing for me.  In the past, I've always enjoyed the silence of running.  It was my time outside to just think.  I would get lost in thoughts while I ran and worked through many a problem that way.  When I wasn't "lost in thought", I would try to be "lost" in prayer.

These days, with three little ones underfoot, I find myself more and more working out on my treadmill.  We do not have a TV or window in front of where the treadmill is, so I'm usually looking at a wall.  When I started my half marathon training last spring, I quickly realized that I wasn't going to make it without some musical motivation to go with my treadmill workouts.

I've always been a country music girl, so had a fair amount of that music to choose from to make my workout playlist.  Besides country, there were just a couple other random genres thrown in there.  An interesting thing happened though... whenever these other songs came on my playlist, my step would get a bit lighter, my heart would feel a little more focused, and I would often actually find myself smiling... cheesy, I know, but true!

These other songs were the three or four christian songs that I had thrown into my playlist.  There is alot to be said for the saying that those who sing, pray twice... it felt that way when I listened to those songs while I worked out.  What I had been missing from my workouts - that quiet time with my thoughts and prayers - felt like it had been returned to me!!

So - I've been on a mission to make a Christian music playlist for my workouts.  The dilemma??  I don't know Christian music.  I just don't listen to it.  I have my country (that I actually barely listen to anymore because I don't think it's appropriate for my kids) and instrumental music (George Winston, Jim Brickman, Ed BolDuc, Jim Schafer...). 

Here's what I've come up with just by browsing around iTunes... If you have any suggestions of Christian music you like and/or workout to... I'd love to hear them!

Friday Fun ... Cartwheels!

We were watching the kids play with a hula hoop the other day and started wondering if we still had hula hooping skills in our "old mom"bodies... I gave it a shot and sadly, I had forgotten how to do it.  I just couldn't get my hips moving just right.  But that also got us wondering if we could still do some of the other "tricks" that used to be so natural to us. 

Suzie and I grew up doing cartwheels... all. the. time.  We only took a little gymnatics, but this was one of the skills we were taught and fell in love with it.  I started thinking how sad it would be if I'd forgotten how to do it, so I gave it a shot this morning.

It isn't as "pretty" as it used to be, but it still felt really natural.  So in the interest of keeping it real... here's me in my 36 year "old mom" body doing cartwheels for Megan and Lauren.  I'm going to have to teach them how to do it!!

To run or not run? A look back

Two years ago I ran my first half marathon on the 15th of May.  It was the first time I committed to a training program and followed through on it.  I had wanted to run a marathon or half marathon for years leading up to this and just had never been able to get myself to the finish line.  Usually the problem was training too much to fast and aggravating tendonitis in my knees and then never getting myself back into training.  But partially the problem was psyching myself out before I started... Do you ever do that?  I researched what marathon (or half) I wanted to run, then spent a ton of time looking at training programs, I even registered a couple of times... and then NEVER EVEN STARTED!

Anyway - two years ago was different.  I had Megan in October and had many complications post-delivery.  When I was finally cleared for normal activities just after the first of the year, I was SOOOO ready to do something "normal" with and for my body.

I decided to commit to running the half marathon I always wanted to do.  I picked one that was scheduled far enough in the future that training for it was reasonable but not soo far out that I would lose focus before I even started.  I picked a training program I thought I could follow - I only had to run 3 days a week!.  Finally, for the first time, I chose a really conservative pace goal.  I wanted to simply shoot for a 10 - 10:30 minute mile.

For the most part, I succeeded.  The last couple of weeks of training did not quite occur as planned, but I felt ready.  At the last minute, my husband decided to attempt running the half with me (with no training)... It was really good to have a running buddy, although a little hard to stomach that he was managing without "much" effort.  I ended up finishing to race in 2:00:14 ... beating my time goal by 10 minutes and barely missing the hitting 2 hours!!

I always tell Carl that it was his fault that I missed the 2 hour mark.  He ran with me, but started having trouble with IT band pain and so we stopped a few times so he could stretch it.  After the third or fourth time (about the 7 mile mark) he told me to go on ahead so he wouldn't continue to hold me up.  So I did, he finished a few minutes behind me.  I only jokingly "blame" him... my time was so much better than my goal, it is hard to not be really happy with it, and I know that I gained some energy and time by running next to him for half the race.

So the half I was training for is coming up on Saturday and I still haven't decided if I'm running.  I've only gotten in one run in the last three weeks and my longest run to-date is 10 miles (ran well over a month ago).  I definitely know that if I choose to run on Saturday, I will be running it, not racing it.  But even so, it is hard to consider not running it - it has been my goal since I had Lauren in December (and even before).  What to do...

Achilles Update

I ran my first run in two and a half weeks yesterday... it felt soooooo good to be out running again.  I think the time off was a good idea for my feet as my achilles felt great.  My right one started bothering me at about 3 miles, but wasn't too bad.  I can feel it a little today, but am planning to massage it and ice!

The worst part is the inserts I got for my shoes rubbed blisters within the first mile of my run.  I ran the other three miles knowing the blisters were there and getting worse.  Now I have to decide if I take out the inserts and run without them or do I grin and bear it until my feet get used to them?

I was able to keep up an 8:20 average pace... so I'm really, really happy with that.  I know I can't do that for the entire half marathon distance, but it gives me hope that my 2:00 goal may still be reachable.  We'll see - only 7 days until the half?  Better get those blisters healed!

Training update

So my scheduled half marathon is just under two weeks away, and guess what?  I haven't run for two weeks!!  I was bit by the injury bug.  I had a FABULOUS sprint workout two weeks ago - 6 x 400's that I did outside in the sunshine and they came in incredibly faster than I hoped.  I averaged 1:36 - not something I would have attempted on my treadmill.

When I got done I drove back to my sister's house and could barely walk when I got out of the car.  What?!  The back of my feet, about 1-2cm above my heels were stiff and sore and when I tried to walk up or down stairs, it felt like my achilles were in a vise-grip!

I proceeded to ice them, took ibuprofen every 5 hours for about 5 days, and didn't run... :(  When they weren't really feeling any better late last week, I broke down and got an order to see a physical therapist.  The verdict?  Achilles Tendonitis... resulting from getting new shoes that did not have the support I need.

Grrrr.....

The shoes are my own fault.  I know what kind of feet I have, but I was interested in the new bare-foot running trend and tried to go into a shoe that moved that direction.  It is not a minimalist shoe by any stretch, but has an 8mm drop instead of a 12mm, and a little less stability than my typical shoe.  They felt great because they are lighter on my feet... but feeling great does not equate to being great in my case.

Source: runningquest.net

The bright side, my PT was VERY knowledgeable about barefoot running and she didn't say that I would never be able to do it... the not so bright side... her prediction is that it will take approximately THREE YEARS for me to build up the appropriate foot and leg strength to do my running barefoot or in minimalist shoes.

So back to the present... her recommendation was to ease back in to running and suspend all speed work until I am pain free. She recommended that I go back to my stability shoes with an orthotic and a heel lift.  The heel lift is temporary until I'm pain free and then it can go.  The orthotic will stay.

My half in two weeks??  Still a question mark.  She didn't say that I would not be able to run, just that I might not be pain free when I did.  I do know that I won't be running it as prepared as I had hoped or shooting for the time goal I wanted.  I'm left with looking into the summer at June and July and wondering what races I can find to reset my goals for.

Back in the running!!

So after taking it easy for two weeks, I tried out the legs today and things feel great!  No pain in the behind or the achilles... yippeee!!!  Plus, the weather was a FABULOUS 65 degrees and my husband was home doing work on the basement so I got to run outside!

I typically like to do my sprint workouts on the treadmill.  Truth be told, I'm a wimp... mentally at least.  The nice thing about doing sprints on the treadmill is that I set a speed and do not let myself touch any buttons until the required distance is hit.  I've worried that running outside I'll let myself ease up too much if I'm tired.  But the weather was so beautiful today that I couldn't resist and I surprised myself!  My workout was supposed to be a 20min warmup with 3 1600 "sprints" followed by a 10 min cool down. 

Here is a stretch of the gravel road that comprised my 1 mile route...

I went out to the 1 mile point and back for my warmup in 20:24.  My first mile sprint was 8:23 - my goal was 8:45.  My second mile sprint was 7:30... yippee!!  My second mile sprint had me back at the house and during my 2 minute recovery the porch light flipped on.  This was my husband's preset signal that one of the kids needed my attention.  Sure enough, Lauren had woke up from her nap early... darn!  I was done running for the time being. 

Fortunately, I was able to finish my workout early this evening.  I did a 1 mile warmup in 9:21 followed by my last mile sprint at 7:07... double yippeee!!  I didn't know I could still make my legs move that fast for longer than a 400... 

I'm so happy to have my body back in running shape.  Here's hoping that it continues and the rest of my training is uneventful... only 5.5 weeks until the half-marathon!

Missing my runs...

I'm trying to listen to my body and let it recover from starting out too hard and fast on my half marathon training... but only logging one run in the last week is challenging.  I am so itching to be out there running!!  I feel that just about the time I get past the point where I'm trying to motivate myself to workout and it is becoming part of my routine something happens to destroy my momentum... argh!!

Here's to hoping that the time off did the trick and things are feeling better when I try my runs this week.

The LONG Run...

So... three weeks into my half marathon training, I had my third long run on the schedule - 10 miles.  The weather cooperated beautifully, it was a gorgeous 55-60 degrees with just a little wind (tail wind on the way out, head wind coming back).  Truth be told though, as much as I absolutely LOVED getting out there in this weather, I probably shouldn't have.

As I said, three weeks into half marathon training... did I mention that I really had done NO running prior to that - in fact, I had done no running since I was about 6 months pregnant with Lauren (that would put it sometime last fall...).  Two weeks ago I did a 6-miler, last week was an 8-miler... My body is really trying to tell me to slow down, my left butt-cheek/hip bothered me all week and my right foot was tender.

But, as many runners can be, I'm stubborn this way.  My aches and pains didn't really slow me down, I didn't feel like they were causing me to alter my natural stride (too much anyway)... so I tackled the 10 miles!

Here's the break down:

Total run time: 1:35:06 ... a 9:30 pace and I was shooting for 10:00
Mile  1:  9:32
Mile  2:  9:18
Mile  3:  9:11
Mile  4:  8:59

My butt-cheek/hip finally loosened up at this point and I quit feeling it... yeah!

Mile  5:  9:22
Mile  6:  9:25
Mile  7:  9:53

Mile 7 was the first time in the run that I started feeling the distance.  My feet were starting to hurt a little bit (I have flat feet and when my mechanics start breaking down my arches start rubbing more and I get blisters...).  Both achilles started feeling tight and my right hip was whining at me...

Mile  8:  9:38
Mile  9:  10:42

Mile 9 had a tough .25 - .3 uphill that took a lot out of me.  It also had a nice down hill for me to cruise, but as you can tell it didn't quite help me recover the time I lost!

Mile 10:  9:02

I love seeing my last mile come in "fast"... my goal on long runs is to start out easy and not let me splits be slower than my start and for my last mile (or two or three) to have my fastest times.

So how am I doing now??  Well, let's just say it's been an evening of hobbling - there was no chasing the girls around tonight!  I may need a break from my training to let my legs, hips, and achilles recover.  But my goal was to get through this long run and then take some recovery time if I needed it - so I accomplished that!

Goals...

ok - so I've never been a big one for new year's resolutions.  I always figure if you need to make a change just start making it!  As I've gotten older, I'm starting to see the attraction of a new calendar year giving incentive to make some changes...  I would also say that this year, having Lauren just before the first of the year adds even more incentive for me.  In the interest of holding myself accountable for some of the changes I want to make, I want share some of my goals for the upcoming months/year.

I've broken them into categories:

Faith

This is one that I need so much work on!!  Two books I've read recently that have given me significant food for thought are "The Story of a Soul" by St. Therese of Lisieux and "The Family that Overtook Christ" about the family of St. Bernard... I see how much room I have to improve on the love for Christ - and it seems from reading their stories that cultivating a deeper love of Christ so much follows from it.  But try and be succinct in my goals:

1. Through prayer, reading, meditation, recieving the Eucharist, etc. cultivate and grow my relationship and love of Christ
2. Make morning prayer with my girls a standard of our day
3. Set aside some time to pray with Carl (besides just at meal times and bedtime with the girls!!)
4. Continue to read books that nourish my mind and soul and don't provide just entertainment!

Family

1. More patience with my girls... this has taken a nose-dive since I had Lauren but at some point I need to quit using that as an excuse!
2. More patience with Carl... ok, not that he really does much that requires patience but being that he is the only other adult in the house he tends to get the brunt of my frustration, impatience, etc. at the end of a day... I'm sure many can relate, but I still need to work on it!!
3. I've been working really hard on structure in my life, my house, etc. and want to continue to make that a goal.  The girls seem to be thriving more on knowing what our days look like.  This has been a little (ok, a lot) more haywire since Lauren was born but it's slowly coming back to a regular routine.
4. Eradicating the idea that I am EVER "caught up on laundry"... it just doesn't happen and as soon as I think this, I take a few days "off" ... and have over-flowing hampers again.  I need to pound the idea "staying on top of" laundry into my head... this implies a continuous process and is so much more conducive!
   

Nutrition

1. Eat better!!  I love all the foods that just aren't good for me and not helpful in getting rid of this baby weight!  I want to get better at eating good, introducing more vegetables to our diets, and maybe getting the pantry cleaned out of all the "snacks" that sabotage good eating. :)
2. Make a meal plan.  This relates to the first item, but I find when I take the time to make a meal plan we eat better, I'm more prepared, and so much less "frustrated" at meal times!
3. I've been considering trying a paleo "diet" for a while to break my dependence on breads and other carbs/grains... I LOVE bread but eat way to much of it.  My sister has been trying this and feels so much better (but she has rheumatoid arthritis and so is doing it for different reasons).

Fitness

1. My over-arching goal is just to be comfortable in my own skin again - which hasn't been the case since I had Karen. 
2. Working on being able to do 100 pushups (and hopefully a pull-up or two)!!
3. There are several runs I would like to do:

• St. John Hog Jog - 5 mile run in late April
• Bloomsday - 7.46 mile run the first weekend of May
• Windermere Half Marathon - the middle of May
• Race the River - Sprint Triathlon (oh my!!) - late July
• Dirty Dash - sometime this summer
• Another run or two into the fall to keep my running moving forward!

Back on the exercise wagon...

sort of... I've been horrible lately about working out.  I keep meaning to do something whether it is a Lindsay Brin video, letting Jillian Michaels kick my behind, or simply getting out for a walk or jog... but meaning to do it and actually getting it done have been two concepts very hard for me to put together.  So... with the help of sunshine and happy summer weather to encourage me, I'm getting myself back on the exercise wagon.  I'm not doing much, but have been walking with the girls (with a short spurt of jogging thrown in). 

My walks have strongly reminded me of an item that is at the top of my wish list... a Bob Double Jogging Stroller.  I've been trying to talk Carl into letting me get one for the better part of a year now, the cost is just kind of hard to get around... But the 2nd hand one I inherited from my sister just isn't doing the trick.  I know I'm being picky... the hand-me-down is free... but living on a gravel road with lots of hills, it would be nice to have a stroller better designed to handle it, like this one:

I know that I'm just getting myself back onto the exercise wagon, but also know that I'll use it.  I'm planning to run the Windermere Half Marathon next May and would love to have a stroller that works to bring the girls with me for the occasional training run.  My current hand-me-down won't work for much more than a brisk walk (and a short one at that!!).