Week Review June 16 – June 22

Last week saw me fall into a rut. A foot injury has derailed my training for September’s Maritime Race Weekend 5k. Race. My sub-25 goal is in jeopardy as I have not been able to any quality runs for 5 weeks.  Until last week I was diligent about cross training but then I started wallowing in that rut.  My training has fallen by the wayside and my nutrition has been total crap.

I usually record my activities daily but a whole week has passed by without even one workout being recorded.  A few days ago a Twitter conversation saw me encourage someone to keep a journal / blog to keep themselves accountable.  As I tweeted that response I felt like such a hypocrite as I am  not even going through the motions this week. It is definitely time to reset.

Yesterday I  gave myself a gentle kick in the pants, then I forgave myself for neglecting my self care, and I am happy to say that I am back on track.  Today I had a fantastic workout at the gym.  It was quite simple- stationary bike, rowing and rope pulling, etc . I won’t bore you with the play-by-play , but it felt great to be actively working towards my goal.

My foot injury is getting better but now I am plagued with a tight achilles / calf.  My PT gave me some stretches to do and it really hurts to do them.  I am torn between listening to my body when it tells me to Stop, or listen to my PT when she assures me that the stretches will not cause more damage as long as I do them slowly. For now I am listening to PT and already seeing progress.   The achilles has even stopped whining when I stretch now, so that is a good thing, right?

Run Streak continues, with the approval of my PT. There will be no quality running workouts for at least two more weeks, but I am  blessed to be able to run short easy runs every day.  Running Mileage for the week was a mere 14 miles, with another 8 miles recorded while walking. It is a gift to be outdoors enjoying the fresh air. All of my running miles are on the soft flat surfaces of the Riverfront Trail or Mill Creek Nature Trail.  No paved routes for me for awhile!  Both of these trails allow me to immerse myself in nature, which is  good for the soul.  mill creek.jpg

 

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Weekly summary June 9 to 15

As the week begins I am nursing a foot injury and am being disciplined by keeping my runs short on soft, flat surfaces. It is beginning to get boring and on some days it is a chore.

Saturday

Today was a scheduled Rest Day but yesterday I was fatigued and opted to rest then, meaning that today is now Cardio Day.

2km Run, Mill Creek Nature Park

Gym – Elliptical / Speed Work. / 1 minute, 2 minute, 2 minute, 4 minute , 5 minute/ one minute slow recovery in between.  Total distance including warm up, cool down – 4 miles

Lower Body Strength , no leg curls as it aggravates the foot.

Sunday

2km Run / 3km Walk

Shallow water exercises in very cold water./ Epsom salt bath / 2 hour nap

Monday

2km Run, Mill Creek Nature Park

Gym – 15 minutes Stair Climber, 52 floors / 30 minutes  Elliptical Moderate Pace / 30 Minutes Strength Training, mostly Upper Body.

Pain in foot has been downgraded from ‘sore’ to a ‘niggle.’  Achilles/ calf is tight.

Tuesday

2km Run.

Today has to be a Rest Day because I literally have no time for anything.  Work, then watch the grandson, then lawn bowling league game, then bed.

12 ends Lawn Bowling Triples. ~  not a good idea with an injured left foot.

Wednesday 

More lawn bowling today, two 14-end games.  Surprisingly the injured foot held up well.

2km running at Riverfront Trail in the evening, followed by short walk.

Thursday

What crappy weather!  Cold windy rain! Feeling unmotivated today but ran 2k at Mill Creek Nature Park. I skipped the gym and opted for Epsom Bath and then donned my pyjamas to enjoy a luxurious lazy day.

Friday

No gym.  Crappy Food. I am in a rut.  2km run at Mill Creek Trail. Tightness in Achilles and calf.

Summary

As the week draws to a  close I am in a big rut, eating crap and skipping gym sessions. Weekly distance capped at 11 miles, a record low week for me.  Still running every day, but not exceeding more than 2km daily.     The injured foot is restricting my running, but there are many other activities that I am capable of doing. I need to give myself a good kick in the pants and get back at it.  It is a blessing to be healthy enough to get off my ass and move.

Next week will be better, right?

 

Weekly summary: June 2 to June 8

The sore foot is still sore.  More worrisome is the fact that it still shows signs of swelling three weeks after the injury occurred.  My PT cautioned me to run only on flat, soft surfaces.  I am fortunate to have 2 options nearby that fit this bill.. Mill Creek Nature Park and The Riverfront  Trail.

IMG_20180604_212808_050

Saturday 

Gym Day – 30 minutes cycling / 10 minutes rowing / 5 minutes cranking / strength

2km run at Mill Creek Nature Park, a flat soft surface

7km walk at Mill Creek Nature Park later with a buddy.

Sunday

10k – Fourth Leg of Marathon Relay team.    I planned to walk a lot but I failed to execute this plan.  Foot held up well and it was a treat to run so I kept going.  The first half of this was on trail. The second half was on pavement but I was able to run on the graveled shoulder for a lot of it.  I walked up and down every hill.

This run was a violation of my PT’s recommendations  and I do fear that continuing to do this may cause permanent damage so I won’t be doing any  long run for awhile.  I do solemnly swear that I will keep my runs to a maximum distance of 2k until I see her again in 2 weeks.

Monday

After yesterday’s long run my foot feels surprisingly good.  Well, at least it doesn’t feel worse and that’s a win, right?   Today I saw my doctor who feels that my foot injury is minor and requires Rest and Time to heal. He did send me for an X-ray to rule out serious injury. He advised me to resume normal activities, using pain as a guide to stop. Sweet!

Gym – 3 miles elliptical , 35 minutes with increasing resistance / 3 x 1 minutes rope pulling machine.

I had planned to do some upper body strength but the doctor’s appt. took longer than expected and so I  arrived at gym later than planned.  This will have to be rescheduled.

2km along Riverfront Trail

Tuesday

2km run / 5km brisk walk along Riverfront Trail

I skipped a planned outing to the Gym.  After working all day and then walking / running 7km my foot is tired. It is not really sore, it just feels tired.  My planned workout was cardio / upper body strength.  I opted to go home for Ice and Elevation ( and ice cream!) and then stretching / mobility drills.

Wednesday 

It’s Global Running Day!  I wish I could go for a long run to celebrate but instead opted for my usual 2 km at Mill Creek Nature Park, followed by session at the gym.

33 minutes stationary bike @ 90 RPM / resistance level 6 / heart rate 118-124. / 8 miles including warm up / cool down.

After postponing for 2 days, finally did 30 minutes upper body strength training.

Thursday

2km Run at Mill Creek Nature Park

5  x 1 minute rowing,  this is a new activity for me and working up gradually

Circuit Training with Weight Machines, Lower Body./  3 x 12 reps. I have avoided these machines since my foot injury three weeks ago.   It went well with the exception of the leg curls and seated leg curls.  Pain in the foot forced me to cancel those.

Mobility / Balance

34755361_10155397020412461_6587392200315764736_nFriday

I had planned Cardio but I am really fatigued so decided to  swap days.  Tomorrow is a scheduled Rest Day and I will do Cardio then.

2km Run

2 hour nap

45 minute walk /stroll with some running friends and children.  Walking with children is like herding cats.

Foot really hurts today.  Maybe the attempted leg curls yesterday?

Summary

Running distance this week was 22km, including one clandestine 10k run. Walking distance 12km. (most of the mileage was done on soft flat surface)

20180607_155726A sore foot is no excuse to stop training. My goal is still a sub -25 5k at Maritime Race Weekend in September. Because I can’t do quality runs right now I have tweaked my training plan to include other types of cardio, mostly cycling and elliptical. The workouts vary every day and include speedwork and resistance in addition to moderate pace and easy efforts.   A backyard pool provides more opportunity for exercise, though our air temperature has not even reached 20c (68F) all week and the water temperature is considerably colder.  I swear there are ice cubes at the bottom of the pool. Bonus:  Full body ice bath is keeping the swelling down.  On the days that I get in the pool, my foot feel so much better.   That is what is motivating me to get in water every day.

Strength training has always been simmering on the back burner, and this is a good opportunity to bring it to the front burner.  Good Life Fitness has a couple of  weight machine circuits and I have been spending more time there, in addition to my regular floor exercises at home.
I am keeping the runs short until I see my doctor again next week.   The injured foot is showing improvement but now there is tightness in the calf / Achilles  which requires special attention.  PT has given me some stretches to do to combat the tightness so I have added those to my daily repertoire.  Soon I might not have time to work as I will be spending too much time stretching every day.

For now it is one day at a time, one step at a time.  Hope everyone is having a fab week.

 

 

 

Weekly Recap. May 28 – June 1

As the week begins I am still nursing a foot injury.  In 4 days I will see my PT and get a definite diagnosis, but I suspect that it is a bruise of my 5th metatarsal.  For the past week and a half I have running easy short runs.  My mileage has been reduced by 50% but I have been able to return to other cardio and strength training.

Saturday

4 km around the neighborhood at a decent pace. Initially I felt lethargic and unmotivated.  About 300m into my run I waved at an elderly gentleman who was working in his garden.  He made a comment that I have come a long way, so I stopped to talk to him. He said that enjoys watching me run past his house every day, and I in turn responded that I enjoy the beauty of his landscaped gardens. I mean,, it is gorgeous! When I left his house, I literally had a spring in my step and ran an enjoyable 4km.  It is  amazing how a few encouraging words can lift your spirits.

Immediately after the run I met my running bestie for a walk. She is recovering from surgery and it was lovely to enjoy her company while enjoying the fresh air.  One hour of brisk walking was a nice way to get some cross training / cardio.

30 minutes of mobility drills.  There is limited movement in the left foot but no pain.

33661810_1876872812358110_522302614860201984_nSunday

This is another race in the RunNB Super Series.  Points are awarded based on placement in age group. Currently I am in 9th position in my category.  I don’t expect to finish high in the standings today because of the foot injury.  For the past several days the foot has become disgruntled after 20 minutes of running.

My goals today were to

  • Finish
  •  Don’t Injure Foot Further.

It was a cool frosty morning.  My race kit was  packed but I grabbed a pair of mittens on my way out the door. The race takes place in the beautiful farming town of Sussex, about an hours drive from my house.

My race strategy was to take it easy. I opted not to do a warm up run, but settled for dynamic stretches before the race and planned to use my first couple of kilometers as a warm up.

The first kilometer was on rough, uneven broken pavement and I had to stay focused to avoid stepping in potholes or on broken pieces of asphalt.  That is what caused my injury in the first place!  At this point I was playing it by ear… or foot..  just waiting to see how the foot would respond.  I don’t have full flexion so my kick is compromised, but I managed to hold onto a moderate pace without much discomfort.

Before the race I was mentally prepared to walk if I felt it was necessary. As expected my foot started to hurt 20 minutes into the race and I had to decide if it would be best to walk or continue running. I decided to push through to see if it would get worse. My reasoning was that it would be best to get the race over with in the shortest amount of time possible..  you know 60 minutes versus 80 minutes. It didn’t get worse, and actually settled down.

The course was mostly flat with only one incline in the 4th kilometer.  It felt great to pass 2 runners going up the hill and even offer them encouragement as they huffed and puffed their way to the top.  What does up must go down, and 2 kilometers later was a downhill and the foot grumbled about the braking action. Thankfully it was a short hill so I got it done quickly.

At Kilometer 7 was a water station where I stopped for 30 seconds.  There didn’t appear to be any runners in my age group near me, in front or behind, so I concluded (correctly) that a quick break wouldn’t impact the AG standings.  The 30 second break proved to be a good idea, as I left feeling refreshed and energized. The final 3km was flat and I finished feeling strong.  Finish time was 60: 41, 5th AG. It wasn’t my fastest time but it was the best time that I am capable of today.   I was pleased with that.

I was travelling with 2 other runners and we decided to head out to the Sussex bluffs before going home.  It was a 4km round trip hike and offered stunning views of the farming community.

Not surprisingly the foot was sore for the remainder of the day so RICE was in order.

bluffs

Monday

Gym Day – 30 minutes cycling @90 RPM. / 30 minutes Strength Training

2 hour walk / hike with my bestie ~ pavement and trail . Dobson Trail is so peaceful and beautiful. It was very therapeutic for both of us.

2 mile run along the Riverfront Trail.  Windy!  Foot stiff.

Tuesday

20 minutes bicycle ( 5 miles)

10 minutes stair climber  ( 35 floors)

60 minute walk

2 mile run Mill Creek Nature Park

Top of foot is very tender in area of 5th metatarsal.  I did some painting today, which included several climbs up and down the stepladder. ( probably not a good idea. )

mill creekWednesday

Walk 6km

Run 2 km Mill Creek Nature Park

Experiencing some discomfort while running, so kept it short.  Pain extends to ankle / Achilles today.

Thursday

Walk 8km

Run 2km

I have been walking with a friend who is recovering from surgery.  She is walking the legs off of me.  Afterwards I did an easy 2km run.  Foot is sore.

Today is the day that I have been waiting for… a visit to my PT to get her opinion on this gimp foot.   It looks like I will have to wait for a few more days. She wants me to have an X-ray to rule out a hairline fracture of the 5th metatarsal but I can’t see my family doctor until Monday.  She advised me not to run, but told me that if I did to only run short distances on soft flat surfaces.  If it is indeed a fracture then I will need to stop running. Period.

Friday

Okay, I just had to try running.  I went to Mill Creek Nature park and ran on a 1 km section of the trail, then I turned around and ran back.  The foot didn’t hurt.. much.

poolSummary

When I started this silly run streak I only planned to run for 30 days… and then one full year.  It has become a part of my regular routine and I have known that it will have to end sometime.  I also knew that it would probably be an injury that would end it.  As I write this my run streak stands at 1280 days. That is a good run. ( pun intended)

16 days ago I hurt my foot.  For 16 days I have been running on an injured foot.  It has improved I can do most activities without pain now.  I do experience discomfort while running but is still very tolerable.  A visit with my family physician on Monday will determine whether I need to take a few weeks off from running.  And I’m ok with that.

My training has come to a screeching halt so I need to do a major reset. I am on vacation this week so will start my new modified training plan on Monday. This will be a good opportunity to focus on strength training and cross training. Quality runs are out of the question so I will have to focus on  keeping my cardio level up through swimming, biking, etc.  Today we set up our above ground pool so I shall research exercises I can do in shallow water.

In hindsight I realize that I ran more this week than I should have with this injury.  Also I have been doing a lot of gardening / yardwork / house painting and have been using my foot in ways that it is not used to. In spite of the continued abuse, my foot is showing signs of improvement.  Slow improvement is still improvement.

 

 

Week Review May 19 – 25

There won’t be much to report this week.  A foot injury derailed my training schedule a few days ago.  Until I see my PT next week I plan to be training very gently.

Saturday

What a day at work today!  I am a baker in a grocery store, so my job is very physically demanding.  Lifting heavy supplies and pushing heavy bread racks  is normal for me, but some days are harder than others. Today was one of those days. It is a Long Weekend, so production was increased significantly .  And we are short staffed.  Yesterday I limped noticeably while doing my work.  Today I didn’t have time to limp.  I was too busy to even notice that my foot was sore.  At day’s end I went home and elevated and iced the foot.   Three hours later I woke up with my leg still elevated with thawed gel packs.   Told ya I was tired!

Upon waking  I realized that I only had 60 minutes before it was time to leave to  meet  friends for Karoake. The Run Streak needed to continue so I hobbled around the neighborhood for 15 minutes before showering and going out.  Foot wasn’t too bad.

Pro Tip for Icing and Elevating:  Plush toys are perfect accessories, way better than pillows.  Arrange them strategically so they form a small mountain and nestle your sore body part in there with a couple of frozen gel packs and you are golden.  Your leg won’t slip, even if you slip into a deep slumber.

Sunday

Another short and sweet run today.   Well.. it was short but I can’t really call it sweet.  At this point I am just running enough to keep the Run Streak Alive.

With reduced activity  I am feeling lazy and neglecting my nutrition.  I need to get out of this slump.  I think I’ll have another donut first though.

20180521_094638

Monday

I opted for an early morning run because we were planning an all day family outing.  The foot felt surprising good.  The pain is less intense today and has been downgraded to a discomfort.   I ran 3 miles with a few strides at the end just to test.   The foot tolerated it well but I don’t plan to do any speedwork right away.

20180522_222518.jpgTuesday

Yesterday’s run was early morning so I opted to do today’s run late in the evening to maximize the hours between runs.  It is a common run streak strategy and  I was pleased to be smart enough to schedule 38 hours between runs.   It didn’t take me long to realize that  I wasn’t as smart as I thought I was……  it is June Bug season here in New Brunswick.  These  nasty flying beetles launch themselves at innocent victims with  reckless abandon.  The foot was stiff but not sore, and I wasn’t going to let these evil insects of doom ruin my run.   I would like to tell you that I used this opportunity to do some speedwork to escape the terror in the dark, but alas.. the foot is still telling me to go slow.  Only one of these hard bodied buzzing missiles scored a direct hit during my 40 minute run, so that’s a win.

I went to the gym earlier in the evening.  I sat in the parking lot for 10 minutes before deciding that  I wasn’t feeling motivated.  So  I drove home, stopping at the coffee shop for a donut.  I need to get out of this mental slump.  Maybe another donut will help…

Wednesday

I went to the gym this evening and this time I went inside.  Thirty minutes on the stationary bike @90RPM, followed by balance/ mobility drills.  For the past 4 days I have done no deliberate activity except Streak saving runs and it was mentally hard to get back at it.  Action precedes motivation, and it felt good to be doing something. The foot held up to single leg strength drills.  There was no pain,  though the range of motion is limited.

My run this evening was limited to 2 miles, mostly because it was so cold outside.  Foot feels stiff with limited flexion.

Thursday

Run 2k / brisk walk 3k.

I am so tired of being injured.  All I want to do is eat.

Friday

It took a lot of willpower to get off my ass and go to the gym tonight.  30 minutes cycling @90RPM, 30 minutes strength /mobility

After Gym : Ominous storm clouds were gathering when I exited the gym so I planned to run fast.. or at least as fast as my poor little sore foot would allow.   2.25 km run, followed by 2.25 km brisk walk.   With less than 200m to go, it started thundering so I broke into a sprint. ( sort of) and by the time I reached my car it was pouring. whew! Narrow escape!

Foot was ok at work today.  After a week of constantly reminding me that it was sore, the foot stayed quiet today.  It help up well at the gym and I didn’t feel any discomfort while cycling.  It protested slightly while during squats, but surprisingly the lunges were ok.  The run was tough.  The first 1.5 km wasn’t bad but then I began to feel some pain.   At 2.25km I decided to finish the distance with a brisk walk.

20180525_190456

Summary

Weekly mileage : 17 miles . Sigh.. this is about half of my usual mileage.

It has been 9 days since I stepped on a broken piece of asphalt and injured the arch of my left foot.  I have an appointment with PT in a few days but in the meantime I am taking it nice and slow. That little piece of pavement has proved to be a huge speed bump in my training schedule as I am doing nothing but easy runs for now.  The pain is manageable and it doesn’t seem to be getting any worse.  For now the Run Streak continues, though it is day by day right now.

When it rains, look for rainbows.  When it’s dark., look for stars.  Even though I can’t run much right now, I can run SOME.  This little speedbump is giving me the opportunity to rest my body, whether I want to or not. With the extra time, I am catching up on my reading.. ( I have sooo many running books but never enough time to read them) And.. believe it or not.. I have had time to clean my house this week.  Weird!

rainbow

 

Week Review May 11-18

It is hard to believe that it is mid-May.  Our weather is finally showing some promise of warmer days ahead.  My running takes place 100% outdoors and the landscape has been a drab dull brown for weeks, but suddenly it is green everywhere.  Magic!

Training continues for my goal race at Maritime Race Weekend in September.   My plan is to run a sub-25 5k,   a full 5 minutes off my best 5k time. Here is how this week went.

Saturday

Some days I am so tired that I come home from work and fall asleep on the couch for a couple of hours.  Today was one of those days.  Today’s run was an evening run along Gunningsville Blvd.  I run here often on the walking path that runs parallel to the boulevard. Today I opted for 10k, with a generous walk break in the middle.

DdHU8HZW0AA3gHHSunday

With a Mother’s Day Dinner  scheduled late in the afternoon, I knew that my best opportunity for a run would be immediately after work.  The Riverfront Trail runs right beside my workplace so I quickly changed clothes and hit the trail.  The wind was relentless.  The first 4km was with a headwind and I was tempted to turn around early but stuck with it until the turn around point.

After working up an appetite, I went to my son’s house for all-you-can-eat spaghetti / linguine alfredo.  I ate So Much Food!

Monday

Monday is Gym Day with a buddy.   Without fail, we meet on Mondays for cardio / strength training.  I opted to arrive early to enjoy an outdoor run first.  The first 3k was tough, with a strong headwind.  I was glad to turn around.

Cardio was treadmill / bitchfest.   Side by side treadmills allow us to converse easily.  She is not a runner, so we walk briskly and I use the incline option.   30 minutes treadmill, 45 minutes strength ( legs)

IMG_20180515_070841_197Tuesday

I had the opportunity to run with a couple of friends at sunrise.  This is a rarity for me as I am not an early riser on my Day Off.  One of the friends has breast cancer and was scheduled for surgery the next day and I was quite keen to run with her one last time.  We met at 6 a.m. and enjoyed a lovely easy-paced run.  Near the end of the run I stepped on a broken piece of asphalt, landing squarely on the arch of my left foot.  Ouch!  Not wanting to create a fuss, I continued the remaining half a kilometer or so.

The day’s plan included going to the gym for cycling, stair climbing, and balance/ mobility drills but the foot was slightly sore so I opted to postpone the workout until the next day.

Wednesday

I woke up feeling relieved that my foot wasn’t sore after yesterday’s mishap.  There was some tightness through the arch but it didn’t feel like there was anything to worry about.  T’was a frosty morning when I ventured out for my ladder workout @10k pace.

The plan was to do a good warm up and then run 400m @ 5:00 km pace ~ recover 60 seconds ~ 800m @5:15 km pace ~ Recover2 minutes ~ 1000m @5:55 km pace~ recover 3 minutes ~ 1500m @ 5:30 pace ~ Recover 4 minutes ~ 1000 m @ 5:55 pace ~ Recover 3 minutes ~ 800 m @ 5:15 pace ~Recover 2 minutes ~ 400m @5:00 minute pace.

This is how it went.  Dynamic stretches followed by a 20 minute light jog to warm up.  The tightness in the arch completely disappeared within  a few minutes and  I felt confident about the workout.  The first 400m was hard but I finished on target.    Ditto for the first 800m. The 1000m was easily finished under target.  The 1500m was also surprisingly easy and under target.  After the scheduled 4 minute recovery I attempted the second 1000m interval.  Ow, ow, ow!  A sharp pain through the arch of my foot forced me to stop immediately.    I made a few attempts… walking for a few minutes and then trying to run but couldn’t even run for a few steps.  I feared that I was doing irreparable harm to my foot so I slowly limped the 2km to my house.

There was no question of strength training today, or balance / mobility drills… or anything except ice and elevation.

20180514_210827.jpgThursday 

My foot is sore!  I worked all day, pushing heavy bread racks around, lifting heavy stuff, and generally working my ass off .   The foot didn’t like it.

Obviously I wasn’t going to risk further harm by doing a hard workout… or any type of a workout for that matter!  But there is that pesky little run streak to consider…..

If I had not already invested 1265 days in this run streak I wouldn’t even consider running on this foot.  But since I have run every day for the past 3.47 years, I have to at least try, right?

Even though this was an easy-paced short run, I started with lots of dynamic stretches and then a brisk walk to warm up.. I had been walking on my injured foot all day  and my warm up walk really wasn’t too bad.   Then I tried to run.  It was awkward but not really painful.  Within 10 minutes my calves and shins started to hurt, so obviously my form was compromised and I was using muscles that aren’t designed for running.  After that I opted to follow the Galloway method of walk / run intervals, and was so glad to complete 5k.

More ice and elevation.  No balance, mobility or strength training.

Friday

Today’s training plan included hills.  It didn’t happen.

I didn’t do myself any favors by running on the foot yesterday.  Today it really hurts.  In addition to the sore arch, the top of the foot ( in the area of the 5th metatarsal) is tender to touch.  Yesterday nobody commented on a limp so I assume that it was not noticeable.  Today EVERYBODY asked me about the limp.

After much consideration I broke my three mile a day habit, cutting back to a mere 1.25 miles. ( 2km)  It was manageable but I was glad to be done.

 

Summary

Just call me Forrest Gimp.  An injury mid-week meant that I had to abandon my training plan and just run enough to keep the running streak alive.   My three mile a day habit has been cut back to 1.25 miles a day.  As long as the injury doesn’t get worse, I will continue with this. If it gets worse…  I will re-evaluate.   I have an appointment with my PT on the 31st of May.

My one Quality Run this week was a ladder workout.   This type of workout features intervals in progressively increasing increments followed by more intervals in similarly decreasing intervals.  This is the first time that I have done this type of workout and it was very satisfying to reach my target pace. Sadly I got to the top of the ladder and then had to abandon the workout because of an injury. Help!  I am stuck at the top of the ladder and can’t get down!

This week’s mileage 21 miles ( 33km) , my lowest mileage of the year.

 

 

 

 

 

 

Week Review May 5 -11

Maritime Race Weekend in September seems so far away, but I know that it will sneak up on me and catch me unprepared if I don’t stay focused. My goal of sub-25 5k is very doable… IF I invest the effort to train for it.  Here is how this week went.

20180505_083200Saturday 

An early morning 7k with a buddy was a  great way to start this day.  It was an enjoyable run through the trails at Mill Creek Nature Park.  The snow is finally gone from the trails and it was very therapeutic to get out there to enjoy nature up close.

What a windy day!

 

 

 

20180506_123242.jpgSunday

Shoppers Drug Mart Run For Women is an annual event for me.  I love the positive energy of this well organized race.  My sister and I have done this run together for the last few years, and I was pleased to do it with her again.   At the 4k mark I kicked it up a notch to finish 20 seconds ahead of her.  It’s not about winning the race…….. it is about beating your sister.!

 

 

 

 

Monday

On Mondays I have a standing date with a friend for strength training at the gym but she had to cancel so I took my workout outdoors today. Circuit training at Sunset… there is nothing better!  I have discovered a perfect spot for Circuits on a trail near my house.   This part of the trail has very little pedestrian/ bike traffic, there is a gazebo that lends itself well to the required drills, and there is even a looped trail that measures exactly 500 meters.  It is the best kept secret in Riverview.  Shhhhh… don’t tell!

Tuesday

My usual Tuesday… Group run 5k followed by CxWorx core strength class at Goodlife Fitness.

Dcy16wWV0AIRUzwWednesday

Race the Bore!  The Riverfront Trail runs beside the tidal Peticodiac River. The Bore comes in twice a day so we checked the tide schedule and planned accordingly . We did our research and learned that  the Tidal Bore . travels at approximately 13 km/ hour.  That translates to a pace of 4:37/km and we though it would be fun to try to race it.   I managed to keep that pace for about 800m, so I am pleased with that.  It will be fun to do this again.

|Bonus:   We started and ended at Greco Pizza, which  offers half price donairs on Wacky Wednesdays.

Thursday

Intervals today.  4x 600m / rest 90 seconds / 200m / Rest 4 minutes

After yesterday’s run, this was hard and I didn’t hit my desired pace every time. Yesterday’s fun bore race was only one interval of speed training but it took a toll on my body.  I rarely schedule two back-to-back intense days but this was the only day that I could fit this in so I decided to attempt it.  I didn’t show up mentally, but at least I finished the workout so there is that.  Will try again in a few days.

Friday 

6k Recovery Run with a few friends.   Our meeting spot was 1.5km from my house so I enjoyed a brisk walk there and back.  It was chilly..  I should have worn mittens!

Summary

Total mileage this week was 50k, just slightly less than usual but with a couple of key workouts.   It is interesting to note that I ran with other people 5 out of 7 days.  I am usually a lone wolf, running by myself 5 or 6 days a week.   I enjoy being alone with only the voices in my own head for company, but am beginning to realize that I like running with people too.

Strength / balance / mobility  training is an every day routine now.  Coach Jackal and PT Lindsay have both given me homework and I have developed a schedule which I try to adhere to daily.   Most of the exercises are simple and can be done anywhere. Bosu Ball balance drills  need to be done at the gym and I am guilty of not doing those as frequently as recommended.

Opportunities abound everywhere for cross training.   Sometimes my grandson mimics my actions and  I wonder why they call this Work… it is actually Play! 20180515_082555.jpg