Thursday, December 31, 2009

2010 Goals and Tentative Schedule

I have a long list of goals for 2010, some are running-related, some are not and in some ways, they intertwine.

2010 Goals:
- eat clean
- 8-10 servings of veggies and fruits daily
- cut soda of my diet completely
- limit sugar intake, cut out artificial sweeteners
- limit the amount of work I bring home
- spend my time wisely
- learn how to let go and relax
- deal with some personal issues that need to be dealt with
- work on all of my relationships
- save a large amount of money for an eventual downpayment on a house (We have decided not to go the condo route and will be renting instead, starting January 30th. I'm so excited to decorate the new apartment! It has a real fireplace and a washer/dryer in unit!)
- lose weight

Running Related Goals (although some of the above will definitely effect my running, especially the food related ones)
- Run 1,000 miles
- Set PRs in every distance:
5K: sub 23:00
10K: 48:xx
10 miles: 1:24:xx
Half marathon: 1:50:xx
Marathon (well I don't have a PR here yet so goal is ...): 4:15:xx
- Possibly complete a sprint triathlon

2010 Race Schedule - Very Tentative

February 7, 2010 - Super Sunday 10K
February 28, 2010 - Hyannis Half Marathon
April 11, 2010 - Road Race by the Sea 10K
April 25, 2010 - George Washington Parkway Classic 10 Miler
May/June 2010 - 5K
July/August 2010 - 10K, if I race at all
September 2010 - Half Marathon, possibly the same one I did in September 2009 ... or no race at all
October 2010 - Bay State Marathon
November 2010 - Probably some Thanksgiving Day Race
December 2010 - no races

I'll be back in the next few days with a post about my 2009 running, and recent run recaps. I also want to write some about a change in my eating habits/lifestyle that I'm undergoing after reading "Skinny B!tch" this week.

Happy New Year! Have fun tonight and be safe!!!

Saturday, December 19, 2009

Injuries that just don't stay away.

Since this summer, I've been dealing with a calf injury. My official diagnosis is basically shin splints though. And I'm in physical therapy. But it's getting worse not better and I don't think it's just shin splints. It affects my calf, my arch, my knee and my shins. I feel like there is a vice tightening around my calf when it's really bad. Then there's the foot numbness that the doctor's have not figured out yet, which I feel should be a priority but they seem to think just deal with the shin splints and it will all go away, well I disagree. I'm getting really frustrated because I cannot run fast, I cannot run hard and I cannot run over 20 miles a week it seems without the pain reoccurring. I think all my race plans for 2010 are officially on hold and I will be trying to get to the bottom of this, cross train and hopefully resume running again, slowly in hopes of a fall 2010 or a 2011 race ... makes me sad but it's not the end of the world. I'm 22, I have many running years in front of me.

Happy Holidays!

Sunday, December 13, 2009

A relatively nice weekend

Hello all!

It's been a good weekend. On Friday night, Dave met me in Boston and we went out with an old friend of mine from college. It was really good to see her again and to meet her boyfriend. Another one of our figure skating teammates also came out and even though I had to leave soon after she arrived, it was really good to see her too! I wish we lived in the city so that I could see my friends more often without the commute. Dave and I took the train back, I had had a few drinks and fell asleep on the ride back. I usually sleep on my commute in and out of work on the train, so I'm very good at sleeping on trains these days.

I did pay for those few drinks the next morning on my 4 miler. I headed out in what was supposed to feel like 15 degree weather. Well, I was wayyyy overdressed. Then my feet felt like lead and I just didn't feel like I was in a groove at all. I was hoping to do a marathon pace run (9:09ish) … my splits were

Mile 1: 8:56, avg HR 159

Mile 2: 9:02, avg HR 164

Mile 3: 9:07, avg HR 165

Mile 4: 9:07, avg HR 169

Total: 4.0 miles, 36:15, average pace 9:03, average HR 165

Not bad despite feeling off to the whole time. After my run, cooled down, made a recovery smoothie, changed and headed to power yoga. It was a good class but it's still hard for me. I think I need to go more than once a week but I just don't have the time, which stinks. After yoga, I continued my morning of work outs and headed to the gym to meet Dave. I did 10 minutes of hill warmup on the elliptical, then tried to do some pull ups (did 2!) and then did my lifting session: deadlifts (total weight 95lbs), shoulder press (25lbs each hand), lat pull down (70lbs), lunges (30lbs total), and stability ball crunches with a 25lb plate. It was a tough workout after everything else that morning.

My afternoon consisted of a Target trip with my Nana, a nap, a trip to the mall to buy part of Dave's present and Trader Joe's. I watched the Bruins and Celts with my dad then headed to bed.

I had about 10 miles on the schedule today, so I got up around 7:30 to get some food into me and then dallied around until 8ish. Headed out for my warm up around 8:20. Goal pace for LSR is 10:09-10:39, HR 150-165ish.

Mile 1: 9:52, avg HR 134 – felt good, trying to slow down but since my HR wasn't high I kind of let it go

Mile 2: 9:54, avg HR 157 – still getting in a groove, my left calf was a light tight and crampy but loosening up

Mile 3: 9:42, avg HR 160 – woah too fast and this was a hilly-ish mile too

Mile 4: 9:27, avg HR 159 – definitely too fast

Mile 5: 9:44, avg HR 165 – HR too high … one hill in particular caused it. There's a hill on Dave's street that always gets me

Mile 6: 10:04, avg HR 156 – stopped at Dave's house for him to join me and I took a GU. Take off my gloves since I'm pretty warm now.

Mile 7: 10:12, avg HR 156 – Dave is good at pacing me. This is where I should have been the whole time.

Mile 8: 10:24, avg HR 157 – a little slow but within the range I want. Miles 7 and 8 are hilly.

Mile 9: 10:48, avg HR 151 – included a stop to get a rock out of my shoe, I hit lap instead of start/stop

Mile 10: 9:53, avg HR 153 – stopped and got a Gatorade for once I got home on this mile. Felt pretty good still

Total: 10.0 miles, 1:40:06, average pace 10:00, average HR 155

I went a got a massage about 2 hours after my run, it was much needed! My back, ITBs and calves needed some work. I need to go more often since I think it really helps. Met Dave and friend for lunch and Patriots watching after my massage but I wasn't feeling too great and the Pats were not playing too well so I left at halftime. Watched the second half at home and then just relaxed. Went back to Target for some gift shopping, made sugar cookies and watched the season finale of Dexter. WOW. What a twist. I knew it would be crazy but this was just wow. I'm not sure I like it but …. It had to happen I guess.

Off to bed now, busy work week ahead but it's my last full week before intersession. Only 7.5 days left then 10 days off! I love working for a University!

Goodnight L RHR 165

Wednesday, December 9, 2009

Updating my blog from my brand new laptop!

My Christmas present to myself arrived today! I got a new Toshiba laptop in the online deals on Black Friday, it cost less than $450! Now I'm getting used to the new keyboard, which is somewhat difficult but it just takes time :) Tomorrow I'll install my Garmin software, it's going to be so nice to upload my data from runs again!

It was miserable out today, so I had to go to the gym and use the dreadmill to get my workout in. So Dave picked me up after work and we headed over there. I had four miles on my schedule, so I headed to the treadmill and did about 4.1 miles in 40 minutes, I walked about .3 of it between warm up and cool down. It felt pretty easy even though time goes by sooooo slowly when I'm not running outside but I got it done and that's what matters. After I ran, I had to lift which I have been putting off since Monday because I'm exhausted but I did it. It was Stage 1 Week 4 Workout A from the New Rules of Lifting for Women, so I had:
  • squats - 65 lbs
  • rows - 25 lbs
  • pushups  with feet on stability ball
  • step ups - 40 lbs 
  • prone jackknife
I was dying by the end of my workout because while it may be short I push myself to the limit on each exercise and it was even harder than usual after a run, I usually try to do it on a run rest day and a run day with less than 3 miles but that option is being phased out as my runs become longer. I'm sure I'll get used to it and it will pay off :)

This week so far:

Monday: elliptical 10 minutes, PT exercises for about 30 minutes, PT work done to me for about 30 minutes, walk 25 minutes fast
Tuesday: run 30 minutes (3 miles), stretching routine
Wednesday: run 40 minutes (just over 4 miles), lift 20 minutes, stretching routine

Planned for the rest of the week:

Thursday: run 3 miles, PT and whatever that includes, stretching and foam rolling
Friday: Stage 1 Week 4 Workout B in the am since I'm going out after work
Saturday: run 4-5 miles, power yoga
Sunday: run 8-10 miles, lots of stretching and foam rolling

Sunday, December 6, 2009

Great 9 Miler!

I woke up this morning to a blanket of snow and I was actually really excited to get out there and run in it. I had planned 8-10 miles this morning and Dave and I had an appointment at 10:30, so I needed to be back by 9 to get ready and head out. So it was an early morning, I headed out around 7:30 and walked a little to warm up and then I started running. My goal on longer runs is to run 10:09-10:39 pace but I struggle with going that slow, even though I know LRs should be paced 60-90 secs slower than marathon pace and my GMP is 9:09 for a 4:00 marathon. Anyway, I've also been paying more attention to HR on runs, so this morning I was watching my pace and HR.

Mile 1: 9:51, 146 avg HR. Felt great, headed into the sun, was able to run in the road instead of the snowy sidewalks since it was so early out and there weren't too many cars.
Mile 2: 9:50, 164 avg HR. Headed past the pond and just took in the gorgeous morning. I was so comfortable in my black Nike tights, black Nike turtleneck, UnderArmour gloves and hat. I didn't get too hot and I was never cold. I did step in a puddle on this mile and my foot was a little chilly. I think I need some better socks.
Mile 3: 9:55, 165 avg HR. Up and down some rolling hills. I was running a new route which was hillier than I expected but I felt good. Stopped for a GU at the end of this mile since I hadn't eaten breakfast. I brought 2 GUs just in case but only needed one.
Mile 4: 10:06, 164 avg HR. Ran down Dave's street here, planned it that way in case I needed a bathroom stop but I didn't. Felt really good. His mom said she saw me later. One big hill in this mile. Finally closer to the right pace.
Mile 5: 9:49, 166 avg HR. Turned on to another main street, which was very rolling. Felt good, had to worry a little more about cars here, so jumping back and forth between street and the snow covered grass.
Mile 6: 9:51, 167 avg HR. Felt really good mostly, my back was getting tighter but not bad. Happy to have my new handheld water bottle at this point.
Mile 7: 9:52, 166 avg HR. Not much that I remember about this point in the run.
Mile 8: 9:47, 167 avg HR. Almost done, heading back into the sun. Felt great.
Mile 9: 9:14, 164 avg HR. Felt great at the end. Had to head past my house a little but it was ok because it gave me a cool down walk back. My right foot hurt a little bit but not too bad.

Total: 9.00 miles, 9:48 avg pace, 163 avg HR even though most were higher, I guess my first mile helped? 971 calories.

Came home and took a quick ice bath before showering and heading to apartment hunt with Dave. I thought we may choose an apartment today but we've actually reconsidered and may be buying instead! Probably around March/April, since we want to use the 8,000 tax credit. I'm so excited though. I just want to be closer to work and have an easier commute. I can't wait for us to move in together either.

Had to watch the Patriots lose this afternoon, which really sucked. I did nap through half time and some of the 3rd quarter since I was exhausted but I saw most of the game. I also had to get some work done for tomorrow, which is a good thing especially since I have PT tomorrow and will have to take a long lunch.

Have a great Sunday night!

Saturday, December 5, 2009

I'm an awful blogger

I just can't keep up. I read a ton of blogs but never update my own. Oh well, I'll keep trying. I do have more time now that I don't have class two nights a week since I decided grad school wasn't right for me currently.

So running - just been running on and off, dealing with some injuries. I'm in physical therapy for my shin and calf pain. I had a compartment syndrome test a few weeks ago and it was negative luckily. Hopefully PT helps and I'm ready to start marathon training later this month. I did run a Turkey Trot 5K but had an awful side stitch around 2.5 miles and had to stop since I couldn't stand up straight. Finished in like 27:55, which is the same as my PW. Oh well, I wasn't quite on pace for a new PR anyway. Dave got one though, which is awesome! I went out and ran another 5 miles that day since I was so unhappy with my race. Then we played football with Dave's family and I got to guard the 6 year old, well he can run fast and for a long time. We played for like 2 hours and I think I got another mile in with all the running haha. It was fun though.

I've started going to power yoga once a week and lifting twice a week, although I may try and increase the lifting to three times a week if I can. But then I wouldn't have a real rest day, so I'm not sure. I'm doing New Rules of Lifting for Women but only the lifting schedule not the diet part. Although my diet does need an overhaul ... but that's gonna wait until January, haha. 

In other news, Dave and I are apartment hunting and hopefully will find a place tomorrow and move in January 1st. We saw a great apartment on Wednesday that I love. It's 1 bedroom, huge living room with a dining area, nice sized kitchen, porch and it has a fitness room and laundry on the same floor. We also could have stacked laundry in our unit if we want. But Dave wants to see a few more apartments before we make a decision so we're going back tomorrow. I'm hoping the great apartment is still available! I'm so excited to move out and move in with Dave.

So lets see if I can be a better blogger again.