Monday, May 21, 2018

Weekly Review

I'm a little late with my Weekly Review but I'm here!  It was a busy week last week but I managed to get in all my planned workouts, just shifted them around a little.  And there was some business travel in there too but thankfully the travel all went smoothly.  Here are the details of the week.

Monday - strength training at home (I've got to start using my app again so I can remember and track what I do)

Tuesday - Easy run before work



Wednesday - Rest day and traveling to Dallas

 
View from my hotel room

Thursday - Rest day but I got in more than 10,000 steps given all the running from one meeting to another.  And of course, everything seemed to be on the opposite ends of the hotel.

Friday  - Easy run in the morning before flying back home.




Saturday - Strength training at home

Sunday - 4 mile run (It was supposed to be 5 looking back but I had forgotten, and since I'm not really training for anything at the moment I'm not too worried about meeting that arbitrary number)


So that was my week.  Here's the tentative plan for this week.

Monday - Rest day
Tuesday - Morning easy run
Wednesday - Body pump
Thursday - Speed work on the treadmill
Friday -  Morning easy run
Saturday - Body Pump
Sunday - Morning easy run
Monday - 4 mile local race with 1 mile warm up

 I'm linking up with with HoHoRuns and Taking the Long Way Home for the Weekly Wrap.


 

Wednesday, May 16, 2018

2018 Semper Fi 5k

I think I've done this race every year since 2014!  That makes this my 5th year doing the race.  That's the sign of a well organized event :)  As always, I really enjoyed it.  You can see my 2014, 2015, 2016 and 2017 races reviews as well if you want more details.

The race hasn't changed much since 2014.  It was in a different location back then but since 2015, it's been down by the Tidal Basin.  Which means it's a flat course and scenic since it starts close to the Lincoln Memorial and you have views of the Jefferson Memorial and Tidal Basin during the race.

  

Views from our walk back to the car

The things I love about this race start right away with registration.  When you register, the receipt tells you how much of the fee went toward the race costs and how much went toward the charity. I love this type of transparency!  The charity is the Semper Fi Fund, which works to provide "financial assistance and quality of life solutions to Marines and Sailors, as well as members of the Army, Air Force and Coast Guard who serve in support of Marine forces, when they become injured in post 9-11 combat or training operations, or face life threatening illness or injury."

The race was at 8:30 instead of 8am this year.  The extra half hour was nice.  We still got there a bit before 7:30 as it's a long walk to the start from anywhere with street parking.  I think it was around a 25 minute walk from where we parked this year.  We also added in a 20 minute warm up (mostly walking) right before the race.  

 
Pretty much the whole course is next to the river

Another change was that there was no packet pick up on race morning this year.  This seems to be something that more and more races are taking away.  It was a convenient option in the past but this year, thankfully Mike was able to pick up our packets for us on the way home from work the day before the race.  If you're not going to have pre-race packet pick up, at least have a lot of options for packet pick up the week before the race.  They just had 5 hours on Thursday when the packet could be picked up in Virginia and 5 hours on Friday when it could be picked up in DC.  I know last year they had some problems for packet pickup at the race since they lost wireless connectivity so that may be part of the reason they didn't offer that option this year.



We finished our warm up right as the Star Spangled Banner was being sung. And then things moved pretty quickly and we started the race.  There's not much to be said about my performance this year.  Like all of my races recently, I continued to be slow.  I finished this same course in 34:39 in 2016, 38:17 in 2017, and 44:51 this year.  And it's not that I wasn't trying.  I was working hard and my heart rate was high.  But that's how drastically I've slowed down. But at least my splits were fairly consistent.  And I checked the weather differentials according to my Garmin records and it was 55 degrees in 2016, 59 degrees in 2017 and 70 degrees this year, so the extra heat was a factor, I'm sure.




So that was it for this race for 2018.  It continued to be fun and inspirational and I'm sure I'll continue to do this one over the years.





Monday, May 14, 2018

Weekly Review

 I hope everyone had a great weekend!  It's the start of a new week so here's how last week went.

Monday, Tuesday and Wednesday were rest days since I was having some heel pain.  I wanted to make sure it wasn't the tendinitis coming back.  I don't think it was, it almost felt like I somehow bruised my heel.  Thankfully the pain was mostly gone by Thursday.

Thursday - 35 minutes on the elliptical


Friday - strength training at home

Saturday - 1 mile warm up plus the Semper Fi 5k.  I'll have a full recap up later this week. 


Sunday - 2 mile walk.  Even though it was just a brisk walk, my heart rate was still in zones 2 and 3 for about 50% of the time and even creeping into zone 4 at the end.  I don't know what is going on with me but I have scheduled an appointment with the doctor next week to talk about it more.


So that was my week.  Here's the tentative plan for this week.

Monday - Strength training
Tuesday - morning easy run
Wednesday - rest day for work travel
Thursday - rest day for work travel
Friday -  morning easy run before my flight home
Saturday - 5 mile run
Sunday - Body Pump

 I'm linking up with with HoHoRuns and Taking the Long Way Home for the Weekly Wrap.


 

Friday, May 11, 2018

Friday Five - Physical Therapy

It's Friday!  I had some heel pain throughout the week but I was able to sue the elliptical without pain yesterday so fingers crossed it's gone.  Just in time for tomorrow's 5k.  But first, it's time for the Friday Five link up hosted by Running on Happy & Fairytales and Fitness. I'm going to take the opportunity to talk about my physical therapy appointment last week.

Friday Five Linkup 2.0







1. So far I've had two appointments with the Physical Therapist and one with her assistant.  They seem to be really helping.


2.  The PT said last week that my calf and knee seem much better.  And I agree, they do both feel a lot better.  She said there was still a trigger point in my calf but it's still an improvement.

3.  However, my achilles is still super tight.  I think part of that is because I couldn't do the achilles manipulation she had recommended while I was in the ankle brace.  And to be honest, the achilles manipulation really hurts and I'm even concerned it may have been partially what led to the peroneal tendinitis. 

http://www.handandortho.com/assets/img/Dry%20needling%20infographic.jpg 
Infographic from www.handandortho.com/

4.  The PT recommended Dry Needling if the achilles and trigger point in the calf aren't better by next time.  I know a lot of people have commented that dry needling has helped them out so I was happy to hear her say that.

5.  She did do some achilles manipulation while I was there and it hurt while she was doing it, but really increased the range of motion in my ankle.  I had gotten so used to it that I had no idea how much my range of motion had decreased in that ankle!

So that's the summary of my physical therapy so far.  It's been helping and I'm hopeful that it will help things continue to get better.







Monday, May 7, 2018

Weekly Review

Well, I had a set back in my getting back to running plan last week.  But I'm taking it slow and steady and better safe than sorry is my motto for the moment.  So it was mostly a rest week since I was experiencing some pain, which was mostly my own fault.  But here are the details.

Monday - rest day

Tuesday - Body pump at the gym.  I decided to increase the weights I was using for squats, lunges and shoulders.  That was a bad idea.  I was super sore the rest of the week and could barely move without pain.  Thankfully, I already happened to have a massage appointment on Thursday and a PT appointment on Friday.  Both of those were helpful.  But my achilles tendon remained really tight and my heel hurt throughout the weekend :(  It seems to be feeling better today so fingers crossed that holds up.



Saturday - Walking at the national arboretum with visiting family members.  My feet felt a little tired after the walking but not too bad.



Sunday -  This was a lot of walking and my heel hurt quite a bit by the end of the day.  I definitely need to ice my feet today and hopefully that will help out.  But we played tourist and had a lot of fun exploring down on the National Mall.  We checked out the modern art museum, the air and space museum, and the natural history museum.  I ended up with 17, 411 steps for the day.



So that was my week.  Here's the tentative plan for this week.

Monday - rest day
Tuesday - morning easy run
Wednesday - body pump
Thursday - Elliptical at the gym after work
Friday -  morning easy run
Saturday - Semper Fi 5k
Sunday - Body Pump

 I'm linking up with with HoHoRuns and Taking the Long Way Home for the Weekly Wrap.


 

Friday, May 4, 2018

Friday Five - shoes

This has been a busy week, with 2 evenings taken up with meetings.  And I’ve got family visiting this weekend so it looks like it will be busy too.  But first, it's time for the Friday Five link up hosted by  Running on Happy & Fairytales and Fitness.  Here are 5 things that I've been thinking about when it comes to shoes.

Friday Five Linkup 2.0

1.  Rotate shoes?  I love my Saucony Guides!  And I’m pretty good about getting new shoes and switching them out every 6 months.  But I can’t decide, should I try a different type of shoe and rotate between the two?  I’ve heard that’s better for your feet?  Do you guys run in different type of shoes?

2.  Strength training?  I also read something recently about running shoes not being right for strength training... has anyone else heard that?  I have to admit I wear my running shoes for all types of activity and cross training. 




3.  The shoe tag from momentum jewelry makes me so happy every time I look down and see it!  It’s such a little thing but I love it.




4. Work shoes - I love my Sketchers sandals for Summer work shoes.  They are really comfortable and supportive. 

5. Winter work shoes - but I still haven’t found good closed toed work shoes for Winter.  I don’t love the pair I’ve been using for a couple years and they seem to cause a lot of problems when they wear down.  Anyone have a good brand of professional, cute and supportive shoes that they like for Winter?

I’d love to hear your shoe thoughts :)

Monday, April 30, 2018

Weekly Review

Hope everyone had a good weekend!  Our weekend ended up weird in that we had the whole weekend blocked to go to an event in Baltimore with friends but it ended up being cancelled at the last minute.  So we had a rare weekend without plans.  But we decided to try to take advantage of that to get a bunch of errands and things around the house done.  But before the weekend, here's how the week went.

Monday - rest day

Tuesday - rest day.  I meant to get up early to go for a run but I slept right through my alarm.  And I had a late meeting in the evening so wasn't able to run after work either.

Wednesday - 20 minutes on the elliptical plus body pump. Didn't get a photo of the elliptical because I accidentally paused and re-set the machine.


Thursday - 40 minute run with some speed work


Friday - easy 40 minute run


We also saw Infinity War in the evening.  I really enjoyed it! I had appropriate attire for the move too :)


Saturday - Strength training.  Ugh, I somehow messed up.  I went to the gym for body pump but when I got there, it turns out I was wrong about the timing of the class.  It had started 30 minutes earlier.  I went home and did some strength training on my own in the afternoon but it was a little lackluster.  And I wasn't as productive as I wanted around the house either, getting in a nap instead.  We had a friend come over in the evening to hang out, which was nice.

Sunday - Met up with friends again and we did 4 miles on a trail by my friend's house.  It's so much better when I have friends to run with!


So that was my week.  Here's the tentative plan for this week.

Monday - rest day
Tuesday - morning easy run
Wednesday - body pump
Thursday - rest day
Friday -  Speed work
Saturday - easy run and body pump
Sunday - 5 miles with friends

 I'm linking up with with HoHoRuns and Taking the Long Way Home for the Weekly Wrap.