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New Things!

Monday: 30 min legs/shoulders

Tuesday: 30 min legs/mobility/skill work, 10 min rope pull

Wednesday: 6000m row

I went to PR Running Store in Falls Church, Va in the middle of my work day to get fitted for a pair of running shoes. Good news is i’m still a neutral fit & the shoes I wanted to buy a few weeks ago, were confirmed a good fit for me ūüôā Guess i’m a New Balance/Saucony girl now. I used to love Brooks (and still have a pair) but i’m not a fan of this years line.

Just goes to show you shouldn’t buy running shoes based on looks! I always recommend new runners check out a local store that can size your feet & analyze your form so you can feel good for miles and miles in your shoes. I think i’m going to buy every color of these…

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I also brought in my Cherry Blossom 10 Miler Bib because they had a coupon on the back for free socks with a shoe purchase. Boom! Can’t wait to try these out when I’m back to running.

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So the big new news! Cameron and I adopted a puppy! Say hi to L.E.! (pronounced ‘Ellie’)

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Her full name is L.E. Phant. Or you can just make up whatever could stand for L.E.—we’ve had waaaay too much fun with her name. “Loves Everyone” “La Enchilada” “Little Elephant” She’s a big sweetheart and is¬†incredibly smart & has been easy to train so far. She’s a midwestern girl from Missouri, a 6 months old wheaton terrier, mixed with some sort of herding dog. She’s already 40lbs so i’m hopeful I have a new running buddy ūüėČ We really lucked out and i’m so glad we waited for the right dog to come around to adopt.

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Adopting a puppy was a little work for sure, i felt like i was trying to adopt a kid. You fill out an application with the agency, you do a phone conversation with whomever is in charge, they contact your landlord to confirm you can have pets, then they contact a vet of your choosing in the area, they send a local volunteer out for a home inspection (to make sure you are who you say you are, and live at the address on your application and the house is a safe environment and you can talk more with the volunteer about pet adoption), and finally once everything is cleared and you are approved you can see the dog you were interested in and decide to adopt or not. Phew!!— It felt like a lot of work, but L.E. is such a good fit for us, i would do it 1000x over again.

If anyone is interested we started our search with Petfinder.com and Adoptapet.com and we eventually found L.E through Dogs XL Rescue on one of those pet sites. Every person we spoke to and worked with through Dogs XL Rescue were so kind and helpful and made it very clear they are here to help if we have any questions or concerns with the puppy.

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Anyone ever adopt a pup?

How about training a dog to run with you?


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Shoppin’ For My-se-elf‚Ķ

Mon: 5 Rounds: 500m row, 8 body weight dips, AMRAP* TRX triceps extension, 15 each side lateral wall ball slams.

Tues: 4m easy 8:20/pace, AMRAP TRX chestflys/pushups 

Wed: 4m easy (but hard because of the wind) 7:34/pace, 15 min running drills/ 5min bare foot running

Thurs: Rest

* AMRAP= As many reps as possible

How is it Thursday already! I’ve been meaning to blog but shopping for myself got in the way. Also, i’ve been meaning to Christmas shop for other people, but shopping for myself got in the way. Seems like I end up buying gifts like this— one for you, one for me hehee, I can’t help myself! Some of the Cyber Monday deals were way too awesome to pass up!

I bought a 4-pack (but shoulda bought more packs) of Nuun, my favorite training drink of choice–Also, got the email that I’m now a Nuunbassador for their company. Congrats to all the other bloggers out that are now part of the Nuun family :).

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I’ve wanted to try Pro Compression tights for the longest time and with a discount code and free shipping, they now have a fine home on my rear end. Speaking of, they have a high waist band which is nice so you don’t get the muffin top and they’re nice and thick–no undie lines or anything else showing through!

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Then I got one two new pairs of shoes. I needed to replace my favorite New Balance Minimus with a new pair for work. And I also wanted to give New Balance a go with a pair of running shoes.

4mm left, zero drop right

4mm left, zero drop right

The running shoes I bought are Minimus WR10GY. They are still a 4mm drop (what i’m used to), just a lot less shoe than normal. I’m starting to incorporate barefoot running & lots of new running drills into a weekly routine so it seems only natural to get a shoe with less cushion. I’ve been walking/standing/strength training in zero drop shoes all year and I can’t tell you enough how different (in a good way) it feels to lift or squat in shoes where your heel is level with your forefoot. And bonus: my form has improved.

Seeing these positive changes¬†is making me want to run in zero drop. I used to have arch pain constantly–I thought my high arches needed more cushion. Turns out I needed less, a lot less. The New Balance Minimus have literally zeroed out any foot pain i’ve had standing in shoes all day.

and they're so pretty too!

and they’re so pretty too!

I’ve also noticed after barefoot drills my right plantar fascia gets tight and I have to work it out a good deal for it to feel better. This could have been a much worse problem had I not tried barefoot running. <—But Cori, what if barefoot running is making your fascia tight, why don’t you just stop—> Because, made-up-person-i’m-blog-talking-to, my tight fascia probably has been a problem that was hidden with well cushioned shoes that absorb and hide high impact shock. All issues I’ve had have been on my right side (ankle, shin, soleus, & hip). Could the root of all these problems be caused by tight connective tissue along the bottom of my foot? Perhaps. I’m hoping that incorporating running drills and changing training plans will lead me to working out kinks & getting into a healthy racing year and one step closer to becoming an Unbreakable Runner.

Also, just as important as these running discoveries: Snicker Doodle Muddy Buddies. They are at Target right now. Buy them, buy them now.

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Just be sure to buy them with friends to share with. There are 11 servings in this bag. I ate the entire thing in 2 sittings. Eeek.
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How’s your week going?

Barefoot drills? Thoughts? Any discoveries?


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One More Time

Hopefully this will be the last time i talk about this ankle injury because I’m ready to move on and start looking forward! For the first few weeks of wearing a compression sock and limping my way around the gym, I had many peeps ask me what I did wrong—and i had no real answer. That outside-the-ankle-pain and overall tightness just hit me hard one morning during the marathon taper. It never came through during training, it wasn’t something I was hiding from my coach or myself. I’ve spent long nights looking over my training log and trying to figure out what the heck i did‚Ķ and I think I’m finally realizing it wasn’t one thing, it was several that and I should have known better. But hey, injuries are for learning if anything else right??

Here’s how it went down.

I increased mileage, speed, and didn’t increase recovery time. Specifically (or pacifically if you want to be punched) I should have taken extra time off immediately after the USA 1/2 in March. ¬†I didn’t have a giant PR and I wasn’t ¬†terribly sore after, but I should have taken off a solid 5-7 days. I think i took 3. A race is a race, and it is still physically and mentally demanding even though i felt fine.

The 18 miler. Remember the one i did on the dirt towpath? It was the exact path the marathon was going to be held on. Here’s where I’m an idiot. I don’t run on dirt.. ever. I run on asphalt bike paths. I don’t know why I thought my first time on dirt trails should be my most important, LONGEST run of my entire training plan. I should have done shorter trials first to get my legs accustomed to the terrain. I blame the crazy spring weather on not letting me get out on the dirt often enough and my own lack of common sense.

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The New Balance Minimus shoes. I accidentally did 2 training runs in these, because i forgot my normal running shoes. Again–here i go running without common sense–Everyone knows you can’t drop from a 4mm shoe to frickin’ ZERO without easing into it right? Not this Einstein here. Not only did i run in these, i did track work in them. Speed work, in zero drop shoes the first time I ran in them.

This run (in the New Balance’s) was the first time i noticed ankle pain during push off (April 13th). I assumed it was just an “off” day, but little did i know that zero drop could have been the factor that strained my soleus in the first place.

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Don’t get all up in arms–I’m not knocking zero drop shoes, it’s just common knowledge that you just don’t change to barefoot shoes in the middle of training. Again, bad decision making on my end. (for the record though, those are my FAVORITE shoes for lifting and walking in all day. I have never had any foot pain, arch pain or leg pain in those.)

The final thing looking back, and I’ve mentioned this a few times, is the warm up and recovery part of running. If I want to run more and run faster I need to warm up longer and recover better. End of story. I can’t skip this stuff anymore. Easy, long or hill work, i need to warm up my muscles and ankles. Afterward I need to consume a post-workout snack, ice my legs, compress and foam roll. It sounds¬†like a lot of work, but if it means I can get back to racing, i’ll do it!

Weekly Workouts

Monday: Rest

Tuesday: 3m easy, 20 min chest/biceps

Wednesday: 20 min back, pushups +major leg stretching

Thursday: 3.5m easy, 10 min abs

Friday: 30 min triceps/shoulders, 15 min quads

Saturday: Rest

Sunday: 4.4m easy

Total Miles: 13.1 <—i did not do that on purpose, but i’m taking it as a good sign!

Do you guys go over training plans when injured? 

 

 


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My first 40 Mile Week!

Are you guys as exhausted as me? I don’t know what it is, the weather, the mileage, marathon watching the Olympics, February or what, but I’m TIRED. Which is why i’ve been missing the last week. But I missed you, and i’m back. Enjoy the odd details from the week..

We’re on the east coast and snow happened. I’m over it, and i’m even more tired of seeing everyone’s pictures of it. So i took a picture of the sunset on my drive home from work instead of the mounds of stupid white powder that is hogging my running trails.

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Cameron and I had Thursday off together since our streets weren’t plowed from said snow. Random–I felt super sick when I woke up. My whole body was aching and I ended up eating, napping and woke up feeling 100% better. It must of been because I napped next to Cameron while he watched tv. Pretty sure his smelly good pheromones healed me or something.

This is how I spent my V-day. Don’t feel bad for me, Cameron was the one who was working. I’m just livin’ the dream. Seriously though our anniversary is next weekend, so we generally lump the 2 together & go out to eat somewhere fancy–AKA somewhere I can’t wear workout clothes haha.

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A new PD (personal distance record) happened this week. This is my highest weekly mileage i’ve ever done. Before this week I’ve only ever reached 32 miles. This is my peak week in training and it feels F*CKING FANTASTIC. I’m not even exaggerating, i can’t believe i’m doing this and remaining uninjured and with minimal soreness. I’m a little tired, but what’s pushing me through is knowing this is something i never thought i could do. I never thought my body could handle a 40 mile week. I’m thanking my past self for pushing through the winter months with those slow, easy, mileage building runs. I couldn’t have handled this training load without that base. I’m ready for the next few weeks of training leading up to the half marathon. BRING IT! (and the spring weather please, all these layers are making me sad‚Ķ)

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Side note‚ĶI like the New Balance’s better than my Nike Frees..

Last week’s Runs (cause not a whole lot of lifting happened during peak mileage week)

Monday: 6.5 easy 8:24/pace, 10 min abs

Tuesday: 10 mile interval workout¬†(8:09, 8:16, 8:13, 8:07, 7:59 <–easy,¬†7:39, 7:30 <–moderate¬†7:13, 7:02 <–hard¬†8:06 <–cool down) This was a tough cold, windy, outside run.¬†

Wednesday: 10 min abs

Thursday: Rest

Friday:¬†5.5m 8:45/pace easy treadmill hills. I used this hill workout from my coach but I didn’t really speed up or slow down since my Saturday workout was going to be a tough one!

Saturday: 12 mile treadmill tempo (Miles 1-3 warm up–>8:30,¬†8:13,¬†8:00, Miles 4-10 @ 7:30/pace, Miles 11-12¬†cool down)

Sunday: 6 miles easy. Untimed and lots of walking. 

Total Mileage: 40 miles!

Is anyone else feeling exhausted and ready for spring?

 


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Weekend Recap: Shows, Stars, Shoes & Brews!

This weekend went by much too fast, even though we did a lot of lazing around. Friday we went to Constitution Hall to see one of our favorite bands of all time who never ever ever tour. Neutral Milk Hotel. If you’re ever wondering what’s tattooed on my back, it’s lyrics from this band. And if you’re wondering what the heck Neutral Milk Hotel is, check them out. It’s worth it.

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Constitution Hall was pretty cool to be in. I really dug the star spangled seats and the carpet on the main floor was blue with stars as well. Also, i can tell i’m getting older when I get excited to see a concert in an actual seat‚Ķ

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Saturday morning I headed out for my 12 mile run which finally got to be outside!! It was wet and there still were parts of the trail that were ice and snow, but mostly slush so I could deal with it. I got to test out these new RBX tights I got from Marshall’s for $15 a few weeks back. I loved the higher (colorful!) waistband, the tights felt compression like, tight but not uncomfortable and I didn’t chafe. Also these make my butt look cute. No i’m not providing a picture, but i swear if you tell a girl their ass looks good in something 99.99% of the time they’ll buy it. ūüôā

new capris!

new capris!

The 12 miles actually flew by quicker than past long runs. My pace averaged a 8:14, nothing felt too difficult and I ended up getting home a little earlier than anticipated. I realized when I got home Cameron had gone running ‚̧ but I didn’t take a key and was locked out. I used the extra time to stretch out really well and put my feet up and laid outside our doorway until he got home. He looked at my like I was a freak with my feet up on our door laying in the dirty hall, but hey runner’s do weird things.

I think the whole feet up thing really helped recover my legs, that and I wore compression socks the rest of the night. That was the first time I put my feet up immediately after a run and might become part of my routine. I wasn’t even a tiny bit sore the next day.

I felt bad for making Cameron’s Saturday start so late after my long run so i suggested late lunch and recovery beer! We checked out a local brewery and it was really great. The food was good, beer was good. Pretty much all i need to be happy.

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After lunch I HAD to check out Potomac River Running Store across the street. They had a big sale on last season’s shoes and I couldn’t resist…

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I almost made my goal of no new shoes until March.. so close!! I got a pair of the Brook’s Pure Grit’s cause they are the most comfortable shoes i’ve worn, i’m hoping these might be the ones I wear for the next 1/2. The New Balance Minimus are for work. I need the lightweight shoes for weightlifting and standing on my feet all day. (These are zero drop and I’ve never owned a pair of zero’s so i’m excited to try them out.) aaaaand I LOVE the Colors!!

 

Workouts from the week!

Monday: 15 min abs

Tuesday: 6.6m treadmill intervals (pace ranged from 7:30-6:00), 15 min abs

Wednesday: 4.25m treadmill easy 8:41/pace, 30 min TRX upper body, 30 min yoga

Thursday: 7.2m hill workout, 15 min abs

Friday: Rest

Saturday: 12 easy & long 8:14/pace

Sunday: Rest

Total Miles: 30.1

How often do you buy shoes? I feel like i have a problem haha.

Have you ever put your feet up after a run? Notice a difference or not?