Sunshine of Your Love: July 2019

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I have to admit I didn’t realize what song this was from the title, but when I clicked on the link, yup, I knew it. Who here hasn’t done an early morning run in the sunshine — maybe a bit too much sunshine?

I’m with you my love
The light’s shinin’ through on you
Yes, I’m with you my love
It’s the morning and just we two

July held a race, lots of fun stuff off the road, and yes, plenty of sunshine and early morning runs.

Annual Fourth of July race tradition

Getting in scheduled runs
Slowly beginning to think about running goals for later in 2019, but still nothing big on the horizon, so still maintaining my base with occasional hills and speed work. You’ll notice there are no tempos!

Grade Earned:  A

Recording my runs
I’ve been pretty good with recording runs. I like having that to look back at! Those Thursday night trail runs — they keep me up until almost my bedtime! Most of them are at least a half hour drive from my home, some further. Sometimes I just gotta go to sleep not long after I get back home, so yeah, I get to those when I get to those.

Grade Earned: A-

Dynamic Warmup
I’ve been a bit better at getting out there earlier, but it’s still not always easy. It’s not the greatest idea to just run, even in the warm summer, but hey, I’m as human as the next gal. Sometimes that’s exactly what happens.

Grade Earned: B

Foam Rolling
I’m still in “love” (see what I did there?) with foam rolling. Well, love might be a strong word. Any time I skip it, I feel it, and that’s what keeps me rolling.

Grade Earned: A

Nutrition was decent in July, with occasional treats (yup, I still consider sushi a treat!)

 

Nutrition
As I mentioned last month, I took a break from actively trying to lose weight to simply maintain where I am. I am definitely maintaining. That isn’t a bad thing.

Grade Earned: B+

Support

  • Massage? I had plans to make an appointment, I truly did, but July ended up with a few unexpected expenses. Hopefully it will work into the budget in August.
  • Chiropractor Appointment? I do every other month unless something’s wrong, so there was no need in July.
  • Do I need a hair appointment? I think I tipped over on that one — it’s time!

Grade Earned: B+

Bruise on shoulder courtesy of my fall on the trails, but that was about the only thing hurt. Lots of Yoga, naturally.

 

Cross Training
Yoga (for obvious reasons) and strength training are going pretty strong. Pilates has been harder to fit in. At the beginning of the month I realized that strength training had been a bit lacking, so I’ve been doing a lot of Pahla Bower’s shorter workouts on Youtube here, with one or two of the slightly longer ones. The body feels pretty good in general.

Grade Earned: A+

Yup, this was after the fall — still smiling (mainly because I was out of the woods and away from the darn bugs!)

 

July 2019  gets  . . . 
. . . an A. 1 race. More fun with friends. A concert. Short hike. Maintaining my weight. No injuries.

July Goals:

    • Continue to Prehab. Y. A little less often, but the foot still feels pretty good.
    • Strength train 2 – 3x week. Y. Nailed this in July.
    • Start extending my weekend runs. Y. I maintained at 6 miles for my long runs, with one 7 miler. Pretty good in a hot, humid summer (most of the time).
    • Continue practicing Yoga. Y. Obviously YTT requires some Yoga practice.
    • Foam roll almost daily. Y. Towards the end of the month it actually did get to daily; I bought a deal from Lauren Roxburgh (her Website is here, but you can find some free videos on Youtube) which includes 3 foam rolling routines that are only 10 minutes or less. They’re quite different so I’ve been doing them daily — in addition to my usual pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. It definitely feels freeing to not be tracking what I put in my mouth, and so far I’m still maintaining my weight without tracking. Always a work in progress.
    • Meal plan on the weekends! Y/N. It’s been harder with the classes/videos I have to watch, the live calls, working on my practicum (already!). Does thinking about what I’ll eat in the coming week count? Well, I guess it does. I know that I’ll get back to it.
    • Annual Fourth of July race. Y. Indeed, and you can read about it here.

Which leads me to August Goals:

    • Continue to Prehab. My feet have been doing pretty good. Sometimes I only do my PT exercises a couple of times a week. As long as my feet aren’t bothering me it’s working for me.
    • Strength train 2 – 3x week. You may not have noticed, but I’ve actually begun to strength train more frequently — but often for just a little bit. I shoot for two longer sessions (about 30 min) 2 times a week, and short (often just 10 min) about 3 times a week. I like the results I’m getting from that. I might bail on a busy day if I’m looking at 30 minutes or more, but you can always squeeze in 10 minutes.
    • Keep long runs about 6-7 miles. I could be ready for a half in a month with my base, but the reality would be I’d prefer a couple of months to feel well trained and safe.
    • Lots of yoga & studying. I have my written test and my practicum for my YTT in September. I’ve learned a lot, but I haven’t been able to actually study as much as I’d like to because just the course itself is so time consuming!
    • Foam roll almost daily. Continue using my Lauren Roxburgh foam rolling and regular pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. I had planned another short detox this month, or as I prefer to call it, a reset. I decided to push that off until September. I’ve been maintaining my weight at a good place (which doesn’t mean I wouldn’t love to lose a few pounds, but then most of us would).
    • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I at least have a plan in my mind, but having written down is much more helpful.
    • Trail race at the end of the month. Depends on the weather.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

I Will Always Love You: June 2019

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Now who doesn’t love this Whitney Houston song? Such a wonderful voice, such a sad ending to her life. My June was not sad, though; in fact, there were lots of fun times! June was about coming back to running — on my terms. Running how and when I want, something we all need to do sometimes to remind ourselves about why we fell in love with running in the first place.

There was fun with friends volunteering at a race
There was a Women’s 5k with friends and a solo Trail 5k

Getting in scheduled runs
Still no big goals in sight, still listening to my body and running when, how, and for how long I want to.

Grade Earned:  A

Recording my runs
I haven’t gotten back to writing down pre and post run stuff, which is helpful, but I’m still recording my runs. I think that it helps that my planner, journal, and running journal are all one and the same.

Grade Earned: A-

Dynamic Warmup
Running almost completely outside, so in general I’ve gotten back to doing dynamic warmups. Things do get a little tricky as it warms up — you don’t want to warm up in the Winter because it’s too cold (and you need it the most!), and then in the Summer you procrastinate too long, it’s too hot, and you just want to get out there (yup, that happened just yesterday and there was zero warmup).

Grade Earned: B

Foam Rolling
Still rolling, rolling, rolling. Sliding just a tiny bit on PT exercises for my foot (it’s been almost a year!), but it let’s me know when I’ve ignored it for too long.

Grade Earned: A-

Summer treats are in full swing but so far not too far out of hand

Nutrition
I started out the month really strong, seeing a number on the scale I haven’t seen in a few years — and then I got just a little bit off course towards the middle of the month. Next month I plan to give my body a break and just maintain my weight, but I’d like to be maintaining a little lower than where I am right now.

It’s really easy to get loosey goosey with eating when the scale is giving you good reports — I’m still motivated, though, so I’ll tighten things up just a bit. Well, maybe!

Grade Earned: B+

Support

  • Massage? I actually had a really good (free!) massage after Freihofers.
  • Chiropractor Appointment? Why yes I did.
  • Do I need a hair appointment? We are definitely approaching the tipping point there.

Grade Earned: B+

First hike in a long time!

Cross Training
Pilates, Yoga, and strength training, oh my — once I was feeling better! More time on the stationary bike. Unfortunately my shoulder started to complain towards the end of the month, so I wasn’t able to progress my strength training as much as I wanted to. Shoulder is fine now, but ST is still a bit lacking. We even got in one short hike in between all the rain!

And all the waterfalls

Grade Earned: A+

June 2019  gets  . . . 
. . . a A-. 2 races. Fun with friends. Short hike. Maintaining my weight. No injuries.

June Goals:

    • Continue to Prehab. Y. A little side tracked but mostly doing good.
    • Strength train 2 – 3x week. Y. Definitely more like twice a week, and usually not too long, but you gotta start somewhere.
    • Start extending my weekend runs. Y. Hanging around 5-6 miles. It’s been a little hard balancing life lately!
    • Continue practicing Yoga. Y. Still enjoying my studio classes & home practice.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is maintaining fairly well, but definitely need to tighten up my eating just a smidge.
    • Meal plan on the weekends! Y/N. I’ve been busy, and while I haven’t completely let it go, the weeks I wing it more generally don’t turn out as well with healthy eating. On the other hand, I even prepped some Mason Jar salads towards the end of the month & that was a life saver!
    • A short race? Y. In addition to Freihofers 5k, which kicked off the month, I also ran a trail 5k.

Which leads me to July Goals:

    • Continue to Prehab. Whenever I start skipping it, my feet remind me they still  need it.
    • Strength train 2 – 3x week. Muscles atrophy as we age if we don’t use them, folks.
    • Start extending my weekend runs. Maintain about a 6 mile long run once a week. Ok to go a little longer if I’m feeling it — ok not to if I’m not feeling it.
    • Continue practicing Yoga. Yoga just makes me feel good.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. So far, for the first time in my life, this is working for me. I spent so many years carefully tracking all my food — I’m okay with doing it again,too, if I get off track — but all those years of tracking have given me a pretty good idea of what healthy eating looks like — that’s really the point of tracking!
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Annual Fourth of July race. Looks like it will be just me and one friend (actually, 2 other friends are signed up) this year. It also looks to be the hottest day of the year so far, but the tradition will (most likely) go on (and we’ll end on a little Celine Dion).

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

“I Can’t”: What Does it Mean?

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“I Can’t” has many meanings. Can’t simply means can not. According to Merriam Webster, can is defined as:

be physically or mentally able to

That is just one of the many definitions of the verb can; so can’t means that you are not physically or mentally able to. We say can’t all the time. We often believe that we are physically unable to, but usually there’s a deeper meaning there – a mental reason we believe we cannot.

I’m looking at a couple of translations of can’t.

Fairytales and Fitness

I don’t want to
How many times have you heard from people that they can’t run? Either they tried, and it’s too hard, or they can’t because they’re too old, too heavy, too busy, and so on.

What they really mean is they don’t want to look foolish, they don’t want to give up something to invest the time in learning to run, they don’t want other people to be laughing at them.

Turn can’t into can: if you want something badly enough, you will prioritize it. It doesn’t matter what anyone else thinks of you — besides, most people are far too busy worrying about how you are thinking about them to pay you much mind. Don’t ever say can’t until you’ve actually tried something — if you truly can’t, or you find out you truly don’t want to — there’s no shame in that. The shame is in the not trying.

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Was I afraid to tackle something longer than 13.1? Especially with a time limit? In summer? A really hot & humid summer? Of course I was. But I never thought I can’t — and guess what — I could!

I’m afraid to
It’s so easy to ignore that fearful voice inside by simply saying you can’t. What are you truly afraid of? Hurting yourself? Join a beginner runner group or hire yourself a trainer/coach. Being last? It’s possible, of course, but chances are pretty good you won’t be (spoiler alert: in most races the walkers are the last people, and they’re usually having a pretty good time). Looking foolish? Read a few blogs, books, and magazines about running. You might still look foolish, but at least you’re unlikely to make as many rookie mistakes.

Turn can’t into can: as Nike says so wisely: Just do it. Feel the fear, and just do it anyway. I guarantee you you will feel so empowered by conquering your fears.

Can’t crops up in all areas of life
Of course this advice applies to all life, not just running. Changing careers. Moving. Starting a family. Losing weight. If you believe you can’t? Guess what: you probably won’t. But what if you stopped listening to the stories you tell yourself and believe you can?

All our dreams can come true if we have the courage to pursue them.
— Walt Disney

When in your life have you used “I can’t”?

How did that work out for you? Do you regret it?

What will you start telling yourself you can do?

I found love in the broken places: May 2019

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I just modified the song slightly (I, instead of we) to fit my love songs for 2019 theme. No, I am not broken, I’m well, although over the last few months it kind of felt like I was a little broken. It’s sort of going to be a theme this week, I think.

Normally I’d share my race recap from the weekend, but I like having my monthly recaps to look back on, so I’ll share my recap from Freihofers Run for Women for that next week.

Getting in scheduled runs
Nope, no scheduled runs. Just listening to my body and running when it says it’s the right time — with the exception of my commitment to mentoring, which ended the week before Memorial Day (the race was last Saturday). I definitely ran on days I wouldn’t have chosen to! Easing back in with running 3 x week.

Grade Earned:  A

Recording my runs
Still going strong with recording runs, although previously I had recorded what I did before/after runs — what I ate, if I foam rolled, etc. I’ve been getting away from that. It’s really useful to try to determine what worked well for my run . . . and what didn’t.

Grade Earned: A-

Dynamic Warmup
Doing better on dynamic warmups in May. Maybe because it slowly got warmer. We still had some pretty darn cool days, and way too much rain, but I didn’t have to worry as much about freezing my butt off while warming up; again, mostly (there were some really cold mornings for mentoring this month)! There were a few where I didn’t do my full warmup, choosing to warm up on the stationary bike but skipping things like lunges, etc.

Grade Earned: B

Foam Rolling
Going strong with foam rolling. What can I say — it helps me.

Grade Earned: A

Fresh Freggies makes it easier to eat a little healthier

Nutrition
Of course nutrtion was all over the place in May. For 10 days I could barely eat (including the one day when I ate nothing). Then it was mostly bone broth and white rice. Yes, I lost some weight.

Then one day the appetite came back, but somehow I was able to reign myself in and hold onto that weight loss. Not only that, I managed to lose a few more. I’m back to a much happier weight for me, one I haven’t seen in almost three years.

Now I’m back to normal eating. It’s healthy most of the time, but obviously I enjoy an indulgence here and there — even without a long run.

Grade Earned: B+

Support

  • Massage? Nope.
  • Chiropractor Appointment? I really do need one, I just keep procrastinating about booking it.
  • Do I need a hair appointment? Got a haircut before Mother’s Day so I wouldn’t scare people. So can stretch that out a bit more.

Grade Earned: B-

Lots of Bandit supervised Yoga

Cross Training
Pilates, Yoga, and strength training, oh my — once I was feeling better! More time on the stationary bike. Unfortunately my shoulder started to complain towards the end of the month, so I wasn’t able to progress my strength training as much as I wanted to.

Grade Earned: A+

May 2019  gets  . . . 
. . . a A-. Recreational running. Yoga, Pilates, and some strength training. Better nutrition, trying to discover the foods that really work for me, a slight weight loss. Some spring like weather — finally! Of course we can’t control the weather, but I can’t tell you how desperately I needed some sunshine (too bad it went away again at the end of the month).

May Goals:

    • Continue to Prehab. Y. As long as my foot is happy, I’m happy to do my PT exercises. I don’t do them every day, although I strive for that. I can now wear a lot of shoes that used to cause me foot pain, which makes me happy!
    • Strength train 2 – 3x week. Y/N. As I felt better I started strength training again just a little at a time. Then my shoulder started to bother me.
    • Continue practicing yoga.Y. I found several yoga routines for shoulder pain that helped a lot. The shoulder would hurt again after just using resistance bands. There’s always core and legs . . . I also found that doing some routines for recovering from illness helpful after I was sick.
    • Plan out meals the day before. N. See “Start Lifestyle Phase” below.
    • Foam roll almost daily.Y. Like PT, it makes me feel better, so I do it. 
    • Start the Lifestyle Phase of the ELT Diet. N. Obviously that was a bust due to my illness. I had one last food (corn) to test when I started eating again, and I needed to take a few days to eliminate the toast & rice again — for testing purposes (see my review of Eat Live Thrive Diet for a little more info here). So I tested corn, and haven’t quite gotten around to the Lifestyle Phase, although I am also not presently tracking my food. Intuitive eating is a big buzzword, and something I’ve always wanted to strive for — at the moment I’m doing well without tracking, so I’ll just see where that goes. After June it’s time to give my body a rest from trying to lose weight & just maintain for a while.
    • Meal plan on the weekends! Y. I may not be tracking, but meal planning is still important. Too easy to make bad choices if you don’t have a plan. 
    • A short race? N. I was never able to find a race that either: called to me or didn’t interfere with mentoring, plus I really just did not feel the need to push myself this month — for obvious reasons.

Which leads me to June Goals:

    • Continue to Prehab. Let’s keep the feet happy (and me happy with my cute shoes).
    • Strength train 2 – 3x week. Would definitely like to get a little toning in there again. Despite a “happy weight”, I’m also a little fluffy due to not much strength training. Nothing crazy.
    • Start extending my weekend runs. I finally got back to a couple of 4 mile runs at the end of May (although those weren’t on the weekend). I’d like to work back up to 6 miles. Or 7, maybe.
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga! It actually has helped in my last two illnesses.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. Not tracking has never been a hard goal for me. If I have to track the rest of my life to maintain my weight, I’m cool with it. Life is definitely simpler if you don’t have to track every meal, though.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • A short race? There are a few short trail races in June. OTOH, because of all the rain, it’s also incredibly buggy. Stay tuned.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Love Will Keep Us Together: April 2019

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Yup, had this post *almost* ready to go last week, but not quite ready. So I’m wrapping up April today. Technically I only missed running those last couple of days in April.

No real plans for any big goal races any time soon. Heck, at this rate the 5k the beginning of June will be my big goal race! It’s been a tough couple of months. So why do I keep returning to running?

Because most days I still love the way I feel after a run. I’m a much happier person. And yes, I was a huge Captain & Tenille fan back in the day.

Getting in scheduled runs
Still no scheduled runs. Thankfully no longer any snow, unlike March. I am still running without a real goal. I had just pretty much gotten a good base back — until last week. May will be another month of rebuilding that base slowly.

Grade Earned:  A

Recording my runs
It must be easier when I’m not actually training for something and the mileage is low, because I’ve been good about recording my runs..

Grade Earned: A

Hey, it takes time to braid your hair!

Dynamic Warmup
Still skimping on this one. I can’t blame it too much on cold. Time and/or procrastination . . . that’s a different story.

Grade Earned: B

Foam Rolling
Every once in a while I get too busy to foam roll. My body tells me the next day I’ve been a bad girl.

Grade Earned: B+

It’s not just the matcha that makes this smoothie green!

Nutrition
Nutrition has definitely been tightened up. Still going through the discovery phase from Eat Live Thrive — read about it here, and at some point you can expect a follow up post. Of course the last week I’ve mostly been eating eggs, white rice, and drinking bone broth (but hey, that’s May, not April, anyway).

Grade Earned: B+

Support

  • Massage? A short massage after the Delmar Dash.
  • Chiropractor Appointment? Still not much going on, but it’s probably time for a maintenance appointment.
  • Do I need a hair appointment? I had already made one for tomorrow. Gotta look decent for Mother’s Day.

Grade Earned: B+

A little yoga fun on the deck (when it was still spring-like)

Cross Training
There has been a lot of yoga, a lot of Pilates, and strength training is slowly being reintroduced. I get my best results as far as how I look if I’m lifting some — not to mention it’s really important as we age to keep those muscles strong! I get on the stationary bike as a warm up for workouts frequently. Well, that was all before I got sick, of course.

Grade Earned: A+

April 2019  gets  . . . 
. . . a A-. One race. Recreational running. Yoga, Pilates, and some strength training. Better nutrition, trying to discover the foods that really work for me, a slight weight loss. Some spring like weather — finally! Of course we can’t control the weather, but I can’t tell you how desperately I need some sunshine (too bad it went away again at the end of the month).

April Goals:

    • Continue to Prehab. Y. The foot is feeling better. Coincidence? Nope!
    • Continue practicing yoga.Y. 
    • Restart PITT28 Modified. N. Decided to just stick with Yoga + Pilates for now.
    • Plan out meals the day before. Y. Most of the time. It helps.
    • Foam roll almost daily.Y. Most of the time — although I will admit I’ve fallen back to foam rolling only when I run, and I do personally see a benefit from it on non-running days too. 
    • Start an Elimination Diet. Y. To me it’s been fascinating (see my review of Eat Live Thrive Diet for a little more info here).
    • Meal plan on the weekends! Y. Most of the time. It’s always a fluid practice, as it should be — but having some kind of plan helps you to stay on track. 
    • A short race? I went into the Delmar Dash undertrained (read about it here) and unsure of whether or not it was really the best idea. Glad I ultimately decided to do it.

Which leads me to May Goals:

    • Continue to Prehab. As always, something is always better than nothing.
    • Strength train 2 – 3x week. I did start a little strength training again in April. I don’t want to go crazy with it — I have a tendency to think I must always squeeze it in and push when I probably shouldn’t — but I would like to push just a little bit more. Stronger person = stronger runner. Except of course I need to ease back into it again.
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga! It actually has helped in my last two illnesses.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Start the Lifestyle Phase of the ELT Diet. As I write this I am almost done with the Discovery Phase. I only had 2 foods left to test! I should still be able to start Discovery this month. It’s time to move on to figure out just how many carbs my body really needs.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Plan out meals the day before. I have definitely found that doing my planning in an afternoon break works well, but I still do have days where I don’t have that afternoon break. Progress, not perfection, and consistency are the keys.
    • A short race? Hmm, do I want to do a 5k that isn’t far from my house this Thursday evening? Maybe. Again, stay tuned! Yeah, well, obviously that didn’t happen. It wasn’t meant to be.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Making Love Out of Nothing At all

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March’s earworm is Air Supply. Yes, I was actually a fan back in the day and even saw them in concert many decades ago. March is a big birthday month in my family, and there was a lot of celebrating going on. Almost had the entire family together Sunday, but were missing my brother & nephew.

There was very little running in March — let’s just say my running came in like a lion as I tried to rebuild but out like a lamb with almost none due to illness. I wasn’t training for anything so I never planned for there to be much, but March kicked my booty in a bad way.

Most people have a time of year that they often get sick, and for me it tends to be around Feb-April. So why I always feel like this is a good time to really go hard with exercise (not necessarily running) is beyond me. You’d think I’d learn!

March was cold & snowy as usual, but there are occasional Spring-like days to keep us hoping

Getting in scheduled runs
There are no scheduled runs, but there are runs I’d like to do to maintain my base, but yeah, just as I was rebuilding I was out for the count again.

Grade Earned:  B-

Recording my runs
I did do a good job on recording the few runs I ran.

Grade Earned: A

Dynamic Warmup
There were still a lot of treadmill runs. Mostly treadmill runs, actually. Just so over being cold! I didn’t really do a lot of dynamic stretching — I foam rolled and then I’d hop on the stationary bike to warm up. Good or bad? You decide.

Grade Earned: B-

Foam Rolling
I got back into a regular foam rolling routine — until I got sick.

Grade Earned: B-

There was soup. Lots and lots of soup.

Nutrition
Nutrition, with no vacation, was better. 2 birthday celebrations in 2 weeks didn’t help, but oddly enough being sick helped me eat better. I made better choices, knowing it would help me heal sooner rather than later.

Grade Earned: B

Support

  • Massage? No.
  • Chiropractor Appointment? No. But not much going on, and typically I do one every other month to maintain alignment anyway.
  • Do I need a hair appointment? Not quite there yet  . . .

Grade Earned: B

Cross Training
I hit cross training hard in the beginning, since running is taking a backseat right now. I committed to PITT28 — and maybe that was actually my downfall. It’s only bodyweight exercises, but it’s intense. Or maybe it felt like it was intense because I was coming down with something? Or I came down with something because I pushed myself too hard?

Grade Earned: A+?

March 2019  gets  . . . 
. . . a B. When it comes to activity, obviously it wasn’t a great month. On the other hand, I listened to my body — there was no reason to push hard, but as I felt better, I also slowly added back in gentle exercise. Eating improved, and hopefully with the slow coming of Spring, it will continue to improve. The longer days — and sunshine occasionally — always puts me in a better mood.

March Goals:

    • Continue to Prehab. Y. Until I got sick.
    • Strength training 2-3 x week.Y. Again, until I got sick. 
    • Continue practicing Yoga & Pilates.Y. When I felt better I actually tried out some gentle yoga for Cold/Flu. I’ve never tried that before. While I mostly needed rest, some gentle movement was beneficial. PITT28 (see below) uses some Pilates moves.
    • Plan out meals the day before. Y/N. Again, until I got sick. Then I was eating less so mostly I was able to plan out a healthy day either in the morning or as the day went on.
    • Foam roll almost daily.Y. Again, until I got sick. 
    • Play around with savory snacks (and report back on them!).N. For the most part no. Maybe I just need to give up on this goal and call it good with Green Smoothies!
    • Meal plan on the weekends! Y. Much easier to shop and eat well when I have a plan. 

Which leads me to April Goals:

    • Continue to Prehab. As always, something is always better than nothing.
    • Restart PITT28 — Modified. It’s a great program that alternates HIIT cardio and Pilates moves. Many of these moves are great for runners: jumping lunges (or just lunges), Burpees, Mountain Climbers, fire hydrants . . . the list goes on and on. But it’s actually fairly intense — for me, anyway, apparently — on top of running. It’s meant to be done 6 days a week, and maybe that was just too much (even though I never did 6 days). Shoot for a couple of days a week, and maybe one day of ST with weights. 
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga!
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Start an Elimination Diet. I am reading a book to review, and it starts off with an Elimination Diet — there are several different levels, and the first level isn’t really that hard. I didn’t actually completely start it last week, but I incorporated some of its ideas and I had my first good weight loss (much needed) in weeks. I’ll write more about it when I review the book, of course.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Plan out meals the day before. I made strides on this in March, but sort of got off track when I was sick (I was still tracking). Hopefully April’s gonna be a healthy month and it’s time to lose those few extra pounds that joined me in 2019.
    • A short race? Normally I start April off with a 5 mile race. Of course there wasn’t much running in March, but it’s not the first time I’ve done this race in similar circumstances. Depends on the weather and how I feel.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

I Can’t Make You Love Me

bgradefeb19

Still riding the love train (read about it here), and this month I give you Bonnie Raitt. You’re welcome. I chose that one because sometimes races are just ok — not necessarily anything you did or didn’t do, it happens.

Last month it was “What is Love? Baby Don’t Hurt Me”. Well, my race (read about it here) did hurt me, in the form of a blood blister, but overall I was fine so I guess it sort of worked.

I got lucky and got all my long runs done outside

Getting in scheduled runs
I get very lucky with this training cycle — I managed to get all my long runs done outside. That also meant the last 3 or 4 were in the same neighborhood, and by the time I left I felt that if I had to run there one more time, I’d be scratching my own eyes out.

I also got lucky we escaped this . . . 

Luckily the next week was all running in Savannah.

It wasn’t the sunny vacation I dreamed of, but it was better than back home!

Grade Earned:  A+

Recording my runs
I have continued to do a good job recording runs, including making copious notes all over my journal while in Savannah.

Grade Earned: A

Dynamic Warmup
I’m still struggling with this on cold days. If I ran more at home, I’d do it inside, but I rarely ended up running in my own neighborhood (often icier than where I did run). I did not do my warm up mile in Savannah — the streets can be uneven and who wants to trip on the way to their race? However it was a mile and a half walk to the start, so there’s that.

Grade Earned: B-

Ok, this was from January. But you get the idea.

Foam Rolling
I did great with this right up until I got home from Savannah . . . and no foam rolling. Really broke my streak! No PT exercises either. With no running, though, things still feel pretty good. I’ll get back to it — I’ve gotten back to the foam rolling, not to the PT exercises yet.

There’s a lot of debate whether or not foam rolling is really helpful — read Wendy’s review of “Good to Go” here — but I’m #teamfoamroller. Not #teamicebath (never done one).

Grade Earned: B

Also #teamchickennoodlesoup post run

Nutrition
If you don’t count Savannah, my nutrition in February was pretty good. That’s kind of like saying if you don’t count the bank robbery, he’s an upright citizen. Am I the least bit regretful? No!

And all the rich food in Savannah . . .

Grade Earned: B

Support

  • Massage? Yes.
  • Chiropractor Appointment? Yes.
  • Do I need a hair appointment? Done.

Grade Earned: A+

Cross Training
I committed to Iron Strength while training and stuck to it. I did more yoga, and more Pilates, too. After the race I’ve spent some time on my stationary bike, usually as warmups for strength training. And still doing yoga and Pilates but not running — by the time you read this, that will probably change (yes, it has).

Grade Earned: A

February 2019  gets  . . . 
. . . an A-. I think I’m going easy on myself here, quite frankly, there are lots of Bs here. I completed my race and my training despite the stress of losing Giz. I also allowed myself #allthefood in Savannah — good thing I don’t drink; Savannah may be a foodie city, but it’s also a drinking city. Let’s just say there was a lot of adults having a lot of fun there. #thestruggleisreal when it comes to warmups in cold weather, which ironically is when you need it most.

February Goals:

    • Continue to Prehab. Y. Until we got back home, yes.
    • Add on some short strength training 2-3 x week.Y. I was faithful to my Iron Strength workouts once a week. Right now many of my workouts are short, often bodyweight, but it’s getting done. 
    • Continue alternating Yoga & Pilates — emphasis on Yoga.Y. Even though I was heavy on the R&R when I got back, I have definitely continued to do yoga and Pilates. 
    • Plan out meals the day before. Y/N. Sometimes . . . not as often as I should. I’m working my way back to making this more of a habit, but I’m not there yet. And obviously all bets were off on vacation.
    • Foam roll almost daily.Y. Again, until I got back from vacation. 
    • Play around with savory snacks (and report back on them!).N. Yeah, no. I just haven’t been super motivated in the kitchen lately.
    • Meal plan on the weekends! Y. Much easier to shop and eat well when I have a plan. 
    • Be mindful of eating on vacation. Y/N. I definitely indulged. I also never felt bad due to food choices, and I got right back on track with healthy eating when I got home — I think that’s really key.

Which leads me to March Goals:

    • Continue to Prehab. As always, something is always better than nothing.
    • Strength training 2-3 x week. Pilates is a great workout, but I truly believe that actually lifting weights will help me age better. So while I’ll continue to concentrate more on Pilates and Yoga, I need to start lifting, even if it’s just a little.
    • Continue practicing Yoga & Pilates. I actually enjoy both and see benefits from both.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Play around with savory snacks (and report back on them!). I am still really struggling with this one and it probably means I really need to do it.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Plan out meals the day before. Another habit I’m really struggling with. I think I need to try doing it earlier in the day. Most of the time by night I am tired and have a lot of other little things I need to get done before going to bed.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner