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Ankle Exercises!

Monday: 2 mile walk, 25 min shoulders/biceps

Tuesday: 20 back and hamstrings, 10 abs

I’m doing well keeping up with cross training and strengthening my ankle while I’m not running.  I wanted to share what i’ve been up to during this month long running hiatus (can’t believe it’s been 24 days!–yes i’m counting!) I had an encouraging post in my Facebook feed from Runner’s World. It made me feel like I won’t completely lose fitness by walking.

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I’m trying to walk every day or every other day until I get the full ok to start running. On Memorial Day, Cameron and I went for a sunny walk near my gym.

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We saw a couple deer on our walk, small fish in the creek and I still had no pain in my ankle!

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I tried my hands and feet at 30 minutes of yoga over the weekend and man, I need to do this more often. Just holding some of these basic poses made me sweat and afterward my entire body felt relaxed and loose. I took a few pictures, not to show off cause i’m not flexible, but to have a starting point. Maybe in 6 months from now I’ll have better form and flexibility.

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I didn’t know I clasped my hands until I saw this picture.. that’s cheating. haha

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I found sports bras at American Eagle for just $6 each over the weekend. 🙂 They’re not high impact, but good for yoga, walking and work. And they’re so pretty! This had nothing to do with my ankle recovery, but a deal that good would make anyone feel better.

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Every night i’m trying to do something to strengthening my ankle. The usual go-to’s for mobility/strengthening is to make circles with your ankle and trace the alphabet, getting the ankle to move in all directions. I also stumbled upon this video and started doing these exercises. They don’t seem like much, but they work! I did about 20 reps per exercise.

Does any one out there walk as cross training? 

 


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I Was Caught Double Fisting Carbs

Cameron left the room, came back, and caught me completely off guard. When I turned around, i couldn’t stop laughing. He caught me carb-handed. You’ll have to excuse this crazy picture, but i was laughing my ass off. If you can make me laugh to the point that my gums show and my eyes squint with tears, we will probably be friends for life.

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I was a little hormonal this week, so don’t question the beer/ice cream combo.. i don’t know what i was thinking, but i wanted it.

I’ve noticed something strange going on in my running drawer since I haven’t been running… It’s all organized and neat because nothing is getting used. Normally it’s a disaster grab bag drawer, where i reach in, fish around and hope something matches. Right now, they are lined up like soldiers ready to go to battle.. don’t worry my little anti-wicking buddies, you will be let out soon!

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My chiro said next Friday (5 freaking days!!) we should be able to talk about beginning to run. He said my ankle is healing beautiful and a lot quicker than he expected. This made me really happy. Although, today I went out for a walk to the local track to walk up and down the stairs and as soon as I stepped foot on the track it was like i stepped into my own movie. “Let Go” by Imogen Heap began playing in my earbuds,  the track was quiet and almost empty, the weather was perfect, and i just got overwhelmed with emotion from not running. I didn’t realize how bad I missed it until I was walking on the oval. I wasn’t sad really.. it was more or less relief of knowing i’d be running soon & just a complete sense of gratitude for how running impacts my life and makes me feel sane and strong and childlike all at once.

I changed my playlist to Kanye West and I left that sissy, emotional person in a sweat puddle on the stairs. It’s always a beautiful thing to be overwhelmed with love for life, but I had a workout to get in and “I Am a God” put me right back into my workout and got me pumped up for my comeback. When i was done a girl walking around the track gave me a thumbs up and then she went to run the stairs too. If that’s not amazing I don’t know what is. I needed the thumbs up (thank you whoever you are!) and I hope i motivated her to kill her stair workout.

My walk was 2.5 miles and if you count the mile stair climb it was 3.5m 🙂 and I ended feeling mentally refreshed. I spent a good amount of time stretching my calves & achilles, per doc’s orders.

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OH i almost forgot, i accidentally ran. Not like ran, ran. I ran about 20 feet because a car was waiting for me to cross the road. I felt guilty for running those few steps, but I swear it made my heart grow three sizes because I could push off my foot pain free!

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Don’t worry! I’m not getting ahead of myself here. I won’t be lacing up anything other than walking shoes for the next week. Sorry folks, I just can’t get myself into the pool. It’s not happening. If it does you’ll be the first to know. Other than that, I appreciate you guys hanging in there while my emotions and carbs are all over the place!

Last Week’s W/O’s. 

Monday: 45 min stationary bike10 min hip exercises

Tuesday: 20 min triceps/shoulders, 15 abs

Wednesday: 25 min full body TRX, 10 abs

Thursday: 20 min Lateral Elliptical, 15 min Jacobs Ladder

Friday: Rest

Saturday: 2.5m walk, 1 mile stairs, 10 min lower back/abs

Sunday: *today will be burpees, push-ups & yoga. I’ve been resting on cardio about every other day so i don’t re-injure the ol’ ankle.

Total Miles: Can I count my 2.5?

Memorial Day plans??

I’ll be at the gym working, no plans this year.

 


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Keeping Up With the Ks, Via the Kar

Monday: 45 min stationary bike10 min hip exercises

Tuesday: 20 min triceps/shoulders, 15 abs

Wednesday: 25 min full body TRX, 10 abs

Last weekend we had a mini road trip up to Saratoga Springs, NY for Cameron’s sister’s college graduation. (can’t wait to just call her a SIL ((sister in law/can i really use parenthesis in the middle of already using parenthesis?)) ). It wasn’t a bad car ride, but can I ask a serious question? Why does New Jersey smell like farts?

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The bridge between Delaware & Fart Jersey

And the only other strange thing we saw was a GIANT ad for Kim K’s perfume. I was so distracted by all the curves… so weird…and on the side of the truck there was a full body shot. Sorry i didn’t grab the 2nd pic but I was just trying to focus on keeping my eyes on road.

Anywho, when we made it to NY we got to see Juliana’s amazing gallery art. (And yes she is as nice as she is pretty.)
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And here’s us all at the graduation.. i’ll probably get yelled at for this, but i thought it was hilarious.
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i mean, cmon, no one likes graduations. They are horribly boring and the only part that counts is the 5.5 seconds hearing the name you came for and quickly grabbing pictures after. Here’s the proof, we were all there, supportive and glad to be getting burgers afterward! And I have no idea what were we laughing at, but it may be one of my favorite pictures ever!

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Speeding through the rest of the weekend—> I completely forgot to take pictures of all the grand meals we ate, or the free shots of tequila Cameron and I accepted (star blogger right here!) but i took them where it counted…

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Cameron and I took Saturday night out for ourselves and stumbled upon The Wine Bar. It was cute, dark and quiet, just like us old folk like it. I was jealous of the wine Cameron choose…a Cigar Zin… mmmmm.

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And the cool lights on the way into/out of the bar.

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What’s the best wine you’ve ever tried?

Upcoming races?? Spill, i need to live through you and get motivated to cross train!


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Ridiculously Photogenic Guy Has Competition

We got our pictures from the Color Me Rad 5k and they are sooo fun!! And no joke, every time we do a 5k, Cameron looks like a dreamboat. He’s so photogenic it makes me sick happy he’s allll mine!

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And here’s another one.. he could be the face of this run. Seriously.

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Because this is my blog i guess you can see my mug as well. I was just happy that our outfits were fun and stood out from everyone wearing white.

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Even though my ankle was not cooperating during this run, when I went through a color station one of the volunteers said “Now there’s a real runner”–don’t know what he meant, but it was appreciated even though I was in pain.

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This might just be our last 5k together as an unmarried couple.. so weird!!

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Good news from my latest chiro appt. I have 2-4 weeks of therapy/cross training/and pool running (hope to get my first swim sesh in tomorrow morning!). The Doc was very optimistic i’d be back running soon as long as i’m not pushing my “land” workouts too much. Which means no heavy lifting or deep squats or lunges for now. Using the TRX suspension trainers for leg work was ok’d because i can take a lot of weight out of my ankle and focus on balance, and control the depth of the moves. (i’ll show you a sample workout when i can get someone to take pics).

Hope everyone’s weekend was a blast!

Workouts!!

Monday: 15 min shoulders/squats 

Tuesday: 15 triceps, 10 min lower back, 10 abs

Wednesday: 12 min elliptical, 20 minutes chest/shoulders, 15 abs

Thursday: 3000m row machine, 15min TRX Leg workout

Friday: Rest

Saturday: lots of walking

Sunday: Rest

Mileage: 0. Not counting the few miles of walking, although my ankle felt alright!

How do you find motivation to workout on the weekend? Or early morning?

What is your favorite PRS (post recovery snack!)?

 


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Playground Workout! (if I say “Adult Playground” it sounds dirty.)

Tuesday: 15 triceps, 10 min lower back, 10 abs

Wednesday: 12 min elliptical, 20 minutes chest/shoulders, 15 abs

Over the weekend I tested my foot out for the first time. It was a beautiful, sunny day and I couldn’t take being cooped up in our apartment any longer. I dragged Cameron (who wasn’t feeling well) to try going for a walk where I normally run. We made it about 25 minutes at a slow pace and it felt great just moving around.

There is a cool outside gym that has a full body workout you can follow. I tried it out just to see how hard it was. The workout started with some walks on a balance beam, forward and lateral (side) steps. This was where I found out that my balance is a tad off from putting all my weight into the left side.

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Then we had to do pull-ups. I did a few sets—which consisted of me doing about 2 per set. Pull-ups are hard guys..This is where Cameron caught a great picture of me staring at the enemy going into a third set, where I failed my muscles after one pull-up.

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Success! Kinda!

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Next was this bar they wanted you to jump over, i obviously wasn’t attempting that one and there was a bench for crunches, but i’m too much of a germaphobe to lay down on something like that (plus i do core work constantly) so I moved on to the thing i’m loving lately, pushups!

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Overall it was a quick, decent full body workout. Definitely a little more advanced than the average person could handle, but at the same time I don’t feel like the average person would do a workout in the middle of a trail system.  Weirdos like me get excited when there’s a pull-up bar in an unconventional place.

The signs that walked me through the workout also congratulated me! So nice of them. 🙂

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Big news today! I stepped on an elliptical for twelve whole minutes. I needed to sweat and get my heart beating and feel like i was working. I love my strength training and i’m glad a little bit of “injury depression” hasn’t made me lose sight of the big picture, but man alive, i needed that few minutes of full body cardio. I didn’t have pain while using it and I can put my full body weight into it again. I’m not 100%, but overall good progress this week!!

I haven’t received a dr.’s OK yet, which is why i’m not pushing any sort of cardio until I get the all clear. Aside from that I’m still taking a conservative approach to recovery– icing and resting the foot, and wearing a compression sleeve or sock part of the day.  I can put my full body weight into it again. HUGE Progress this week!!

Cardio of choice if running is not allowed?

rowing machine, stairmill

Favorite type of workout besides running?

tabata, crossfit, yoga

 


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One Little Cori, Jumpin’ On the Bed…

Monday: 15 min shoulders/squats workout. Short workouts work (i’ll be doing a post soon!!)

Forgive me father for I have sinned. It has been 10 days since my last run… and it’s driving me crazy. I mean, I’m all right with the whole resting period and making sure i’m back to 100% yada yada, but I literally ran through ice, snow, rain, cold shit weather, and dealt with the treadmill all winter/extended spring to find myself injured as soon as it gets nice out.

I guess before I get ahead of myself (and to stop complaining, but i’m glad it’s out of my system) I should tell you guys what’s wrong. The VERY Good news is that nothing is torn, no tendonitis and no is sprain. I made a good call not running the marathon. The bad news:  I strained my achilles tendon & soleus muscle. My peroneals (under the outside of the heel) which i originally thought was the issue, were rubbing against a bone because my foot was all out of place. I said it a while ago, my body has a very strange was of overcompensating. Unfortunately, this is stemming from tight calves and/or the bone out of place (it’s very chicken or the egg.. i don’t wanna talk about it).

The picture below is so you can get a better picture of where my pain is.

Going through an old box of baby pics, I confirmed that my right leg was the one I broke when i was 3. My brother Mike asked me if i wanted to play a game… Uh YEAH, I was three! So I jumped on the bed, and he caught me as I jumped off into his arms. Until the last time when he took a big step back, I fell and cried. He laughed all the way to the 1st floor. I crawled downstairs to the kitchen where my mom was and we went to the hospital to determine I cracked my tibia. All of my issues have always been on the right side.  Crazy how an old injury can show itself so many years later.

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couldn’t find a better picture, but my right leg is in a cast

I hope you enjoyed A Brief History of Cori’s Right Leg. I’ve been having a lot of random thoughts since my injury…Like when I’ll be able to run again (i’ll know on Friday if it’s getting better/worse when I visit the Chiro). I often find myself wondering why the new JT song sounds so much like NSYNC. What races will I do this fall? How slow will my pace be on the road back? Can I ever trust my evil, conniving right leg again…and how the heck do i keep my calves happy? When will my Garmin run out of battery life? (since I haven’t charged it since 4/30.)

Want some more random? Sunday I made pizza…mushroom, pepperoni, jalapeño…mmm..

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Made these muffins (so easy & delicious)…

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And I compressed my beer…

Last week’s workouts

Monday: 25 min back workout

Tuesday: 15 abs, 20 biceps/chest

Wednesday: Rest

Thursday: 20 min Hamstrings/Glutes

Friday: 15 abs, 15 triceps

Saturday: Rest

Sunday: Playground workout & 25 min slow walk

Miles: Zero

What’s your random thought for today?

 

 

 


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How I PR’d 9 Half Marathons in a Row

In lieu of recent injury events I thought I would post something positive and take a look back at my “half history.”

Something has been working for me in the half marathon. I’ve been able to change an element with each race and it’s worked in my favor every single time. I’m going to break down the changes I made with each training cycle in hopes I might help a reader or perhaps my future self! This is a read, so get yourself a cup of coffee & enjoy!

8/2/09 Rock n’ Roll 1/2 Chicago  2:24:14 My very first half. 🙂 I never did a shorter race. No 5ks,  no 10ks, no 15ks. I jumped right into a half. I’m glad I did because after this race I never looked back. The half marathon is and (probably) will always be my favorite distance. 

How I trained: I ran. I wanted to get healthy, be active and drop a few pounds. I ran 10-15 miles a week and never followed a training plan. I literally had no idea what I was doing. I didn’t know about websites like Runner’s World, FloTrack or Competitor, and at the time I had no friends or family who were distance runners. But it didn’t matter, I was having fun.  This was back in the day when didn’t have nor did I know what a Garmin was.  So i’d either run, then drive my car to map distance, or do google maps. Holy cow this makes me sound ancient.

2009: 368 miles

8/1/10 Rock n’ Roll 1/2 Chicago 2:14:31 I don’t remember why i signed up to do this again, maybe to beat my time?

How I trained: I ran a more. I hit a wall at mile 8 during the first half marathon and i knew i didn’t want to feel that bad and out of gas at the end of a race so i figured running more was a good place to start. I used the Nike+ attachment for iPod to keep track of time/miles. I didn’t really understand what pace was or the difference between fast/slow. I just ran for distance. (She’s Going for Speed, just didn’t exist back then!)

2010: 695 miles

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my nephews and me after the race

5/1/11 Cincinnati Flying Pig 1/2  2:03:57 This course is notoriously hilly. A 7 mile hill climb, then a steep downhill to the finish. I remember the day before the race telling my friends that I anticipated running a 2:30, just because i’d never ran hills before.

How I trained: You’ll notice the trend, i ran more. The thing that scared me about a hilly course was that I had nowhere to train on hills in the midwest. (“Hills” were jumping from the street up to the curb.) So i used the Stairmill for 15-20 minutes and then ran on the treadmill with tired legs. This saved me and worked for subbing hills since I pulled a 10 minute PR! The other big thing I did was hire a personal trainer. We worked on overall strength training once a week.

Flying Pig 1/2 Cincinatti in my Lunarfly 2+

Flying Pig 1/2 Cincinatti in my Lunarfly 2+

8/14/11 Rock n’ Roll 1/2 Chicago 1:53:07 After Flying Pig, I was excited to see what I could do on a flat course. I started taking beginner yoga classes once a week to get my stretch on. I noticed adding more miles and running faster times meant more often I had tight muscles & soreness. Yoga was helping with strength, balance & stretching even though I was developing a hip and knee issue.

I did get shin splints once, early during this training year. After seeing race photos & reading up on Runner’s World I realized my heel striking might have been the cause of the problem. I started to look at my running form & slowly tweak it. I was a heel striking, chicken wing armed,  super pronator!

 2011: 840 miles

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9/9/12 Chicago 1/2 Marathon 1:52:44  During the Chicago Marathon (Oct 2011) I knew my hip was not right. I wanted to run more comfortably and the pain just wasn’t going away. 

How I trained: First thing I did was rehab. I visited a local chiropractor. He was the first to tell me i didn’t have knee pain from a knee issue, i had knee pain from an extremely tight hip & tight hip flexor. I’d visit him about every 6-8 weeks when the problem would arise and i’d be pain free for several weeks. This was the year I was studying to become a personal trainer & was planning my future around Cameron’s college graduation. Running wasn’t at the forefront, but I still got my miles in & did one last Chicago race.

I also started to strength train on a more regular basis. About 2 times a week I was working on squats, lunges, pushups, planks and at home workout dvds (oh Jillian Michaels how you used to kick my ass).  My PR wasn’t huge this time around, but a lot of personal changes were happening, and hey, a PR is a PR!

Total: 860 miles

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3/16/13 USA Rock n’ Roll DC 1/2 1:46:57 The first race I did on the east coast! 

How I trained: When I moved out to the DC area I wasn’t used to all the hills. My body had to adjust to the rolling terrain. This helped my speed and endurance even though I had doubts I would ever be able to run because hills were so hard. I’m dramatic, but i was seriously upset that I was running so slow, so out of breath and had to stop often because of the hillsAt this point I was a personal trainer, I had a gym at my disposal and I had a much better understanding of the mechanics and physiology of the body. I started strength training and put on pounds of muscle.  In January 2013, I found a sports chiropractor that started working with my problem hip–not just to make the pain disappear for a few weeks, but to fix the problem and fix it for good.

Rock N' Roll Usa 1/2 and Lunarfly 4s

9/15/13 Rock n’ Roll 1/2 Philadelphia 1:43:25

How I Trained: From April 2013-June/July 2013, I did a lot of hip/leg strengthening and not a lot of running. I did more leg exercises and stretches than ever before. Slowly building mileage, speed work and running on a healthy hip was the simple reason for this almost 3 minute PR.

Crossing the finish line

Crossing the finish line

10/12/13 Baltimore Running Festival 1/2 1:41:22

How I Trained: I added this to my fall roster on a whim. I wasn’t too sore from the previous race and I thought I could tack this on without a problem. This PR happened for reasons not related to the training. I went into this race to have fun and without having a time goal. The no-pressure attitude kept me calm, relaxed and happy resulting in a huge PR just 4 weeks later.

2013: 1068 miles

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3/15/14 USA Rock n’ Roll DC 1/2 1:39:57 

How I Trained: After having a really PR-tastic fall, I had to settle down and figure out how the heck i was going to start pulling out more PRs and what I could do differently the next training cycle. I reached out to an online coach and awesome blogger who was confident she could help me out. This took my training to a whole new level, adding plenty of variety and increased mileage like never before.

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After looking at the lengthy training descriptions, I think I’ve narrowed down the ways to PR a half.

1) Run More. (Safely of course)

2) Strength Train /Cross Train /Do something other than run.

3) Stretch/ Rehab/ Recover/ Chiro/Massage, whatever keeps your legs happy.

4) Vary your runs. Every run should not be the same. (hills, easy, tempo & long will keep you progressing forward)

5) Run Faster. You can’t run faster PRs unless you mix some form of speed work into your schedule.

6) Ask for help. Ask a coach, another runner, the guy at the shoe store, anyone who can help answer your running questions or give advice that will help.

Simple enough right? There is no quick fix to a PR, it takes work and a lot time to build endurance and speed. Be patient, take rest days and the distance and speed will come.

Give a piece of advice for runners to PR a race!

How’s your Saturday going? (This is me begging for long run details!)