And The Winner Is...

Me and my brain!!!

Since I have been having such a time running recently today was all about brain training. I convinced myself that I would not let my tired and achy muscles win. Getting back into this routine this week has been rough. We ran Monday Wednesday & Thursday. I think right now I like running two then one day off.

On our no run day we did a 20-minute workout routine by Jay Cardiello which I found on the Runner's World website. I forgot that this workout consists of a lot of lunge work which is good, but getting back into it? Not so good the next morning when it's a run day.

Four walk breaks is perfectly okay

I know that the Vancouver Half will be a struggle, but I'm going to work hard to be half-way ready for 13 miles.

Because I know I can...

Runner's World

I am a big fan of Runner's World magazine and the website and on twitter and facebook...

While I was exploring twitter this week, I clicked on this link and after watching part of it thought it would be a good workout. Well, boy howdy, is it ever! It focuses mainly on your legs...quads and hammies as well as balance. We'll have to do planks and other exercises to make our core stronger. It's a start!

We are at a month and a half until the Fort Vancouver Run! Go here and check that out. I think I have said here again and again how much I love Energy Events! They do such a great job that I won't mind that it's raining on race day!

Anyway, go HERE and give the workout a try. It's only 20 minutes!

Rest & CrossFit - They Are BOTH Good!

So...a while back I posted about the things I need to do to improve my running HERE.

(photo credit - google images)

SLEEP
There is literally no change in my sleeping habits. If anything I might actually be getting worse. The going to bed part is not the problem, it's the staying asleep that has me all baffled. I consistently wake up around 3am and sometimes don't get back to sleep.

There were a couple of nights that I resorted to taking melatonin to get to sleep, but ended up with a sleep hangover the next morning. Yeah, I don't like that.  However, when we make Mr. Decaf sleep in the basement, I do get more sleep...at least make it to 4:30. So, it seems that I will get anywhere from 5-7 hours a night...at least I get some sleep. More is better, maybe I need go to bed right after dinner!

FOOD
Well, the nutrition thing will always be a daily thing...I try to make better choices, but this girl like a donut now and then. Don't look at me like that :)

I try to eat breakfast everyday whether I decide to "whip up" my instant grits or eat my new favorite Tillamook Farmstyle Greek yogurt. Tom loads my lunch bag up with veggies and a banana, usually have some cheese and a boiled egg too. My lunch entree changes on a daily basis, depending on what we had for dinner. I'm trying to get better with my portions at dinner, but sometimes I just can't help myself! It's a good thing I run!!!

GETTING STRONGER
Okay, so this is where I have some improvement. The only reason I can tell is because I'm actually feeling stronger during my training runs. This morning was SO GOOD! Oh..yeah, so we do what I like to call CrossFit lite. Just enough to work the muscles, but not so much that all we (me & Tom) talk about is CrossFit. As long as I feel really good during my training runs I'll continue to do this CrossFit stuff at home...we also are planning to add yoga and or pilates into the mix too! 

As I continue moving forward, I'm hoping that these areas will improve OR at the very least, don't get worse.

CrossFit

Tom and I have decided to add some cross training in the form of Cross Fit into our training routine. I think it's more like CrossFit Lite...not like going to a dedicated gym and doing the WOD with other people. For us it is an easy way to incorporate some weight bearing strength training to help our running along.

This morning I suggested we do a different routine that we had the last couple of times:

80 jumping jacks (that's a lot!)
20 lunges (10 each leg)
20 sit-ups (we do crunches)
10 push-ups (I do the "girl" ones)
25 squats ( I like to use my 5 lb dumbbells)
60 second wall sit (OUCH)

The goal is to do these 3 times - we did 2 sets. Not bad for being semi-wimpy!

One of these days when we feel up to it we'll add that 3rd set...then I'll have to search for something a little more challenging!!! Muwahahaha...

Rest Day and Training Run Day #2

Yesterday was a rest day, but we decided to do some cross-fit type exercises. I think it will be good to do some cross training a couple of days during the week.

Today is training run #2 (tempo run). I'm seriously getting tired of running while it is till dark out I didn't want to run this morning - the sun is rising earlier day by day - but not quickly enough for me. Also, it was raining and I just didn't have it in me this morning to run 4 miles in the dark AND in the rain.

So I will make a determination when I get home - if it is raining I'm pretty sure that I will want to postpone and we'll have to run tomorrow morning. Yes, in the dark and possibly in the rain. Since I have started using Runner's World Smart Coach training plans I have learned that I don't have to follow the training as written...meaning I don't have to run on the days that are suggested, just get the time/distance when at some point during the week.

If we run tonight - I'll post again later this evening. Otherwise check back tomorrow!

Training Run #8, Part 2

Activity:  Run
Type of Run:  Tempo
Distance 4 mi
Actual Distance 2.53
Temp:  44 F
Goal Pace:  Unsure
Actual Pace:  12:20

Yesterday morning I had the idea that if the weather improved by the time I got off work I would run to HB Fuller to be a spectator at a T-Ball game instead of drive. The weather actually was nice, the rain clouds moved on, but the WIND also arrived. BAH! Not a fan. Running at the end of a work day in the swirling wind with LOTS and LOTS of traffic is not ideal.

The main reason why I decided to split up this run is because 4 miles in the dark of morning is somewhat unsettling for this girl. It's been a while since I have had to run on my own and with Tom suffering from a pinched nerve, I'll be running solo for a little while longer.

This morning was not nearly as cold as the other morning, but not terribly cozy either. Went out wearing capris, short sleeve top and my fleece. It seemed to work out alright as I didn't feel overheated when I returned home. I spent a couple of minutes considering how badly I wanted to wear my headlamp. I'm getting to the point that I'm losing interest in the headlamp and since I could see that there were no clouds and some sky that was starting to get more light I left the headlamp at the end of the driveway. Best decision EVER!

The run went fairly well, the best so far this week - this is the first run in a week that I haven't felt like I shouldn't be running at all. Even though I feel like I'm going slow when I get home and record my stats I'm surprised that my pace isn't so slow after all. I feel like I shouldn't be getting better - at 47 - and I should be getting slower. Things are surprisingly good!

Now, just to shake things up, I should add some strength training - just for the fun of it! I could take some of the advice that I read in my Runner's World magazines. With a variety of exercises each month, I could switch things up every few weeks. AND the best thing - most of the exercises can be easily done while I'm watching TV with Tom, you know, quality time in the evening...bahahaha...

We'll see how that works out. I'm not convinced yet ;)