The past 4 weeks have been a bit of a roller coaster with training. Had another set-back with the shin mid-month and really thought I might have to bail on NYC. Spent a few days feeling pretty sorry for myself, but continued to push through with yet again a reduced running schedule plus stepped up the physio to include accupuncture. I don't know too much about accupuncture, but it's about balancing the "yin" and the "yang"... Yang is high energy or stress and yin is more passisve...apparently my shin has alot of yang. A block of the energy creates congestion resulting in symptoms, something like that. Anyhow, I've had 2 treatments and I'm back to about 90%. The main issue right now is recovery between runs. The last 2 weeks I was cut back to only 3 runs plus 3-4 elliptical sessions and theat has been going very well. But with just 8 training weeks left, I have to progress to 4-5 runs per week and catch up on the long runs. This could be tricky, but as long as I stay healthy from here on in, it's doable. I won't be as prepared as I could be but I'm looking at it as more of a "start" to becoming the runner that I want to be.
My training plan for the week of Aug 31-Sept 7...
M- 45min elliptical (recovery from long run/elliptical yesterday 2hrs combined)
T- 50min outdoor run with 20 min tempo
W- 60min elliptical/run (30/30), steady run, easy pace
T- 60min elliptical/bike
F- 50min run
S- off
S- LSD, 1:45
Of course, I will also continue with weight training as usual. I'm currently alternating between a three day split and an upper/lower routine which typically gets me in the weight room 4-5 days/week.
On another fitness note, I've been following the fitness/figure/bb scene via the net, watching women I've competed with in the past get their pro cards.... kinda makes me want to get back on stage.... but the process is so restrictive with nutrition, I'm not sure I want to go through that ever again! Now that my injury is resolving, I'm really enjoying running again and think maybe I should stick to performance based competition. It's nice to be able to fuel my training and not walk around like a zombie! We'll see though, if I ever get lean enough year round and only have to shave off a mere 5-10lbs, then maybe....
Happy training!
M:)
Monday, August 31, 2009
Sunday, August 9, 2009
Persistance.... the art of the grind
Well, July turned out to be a real tester. It started with a nagging little pain in my left shin that seemed to come and go on the run, then it just came and stayed... i tried to just suck it up and train through it but eventually I couldn't even walk without pain, going up and down stairs was torture, until finally I waved the white flag after 2 steps of an attempted "easy" run. I was afraid to tell my coach thinking he would say that the only thing I could do was rest and given I had just started training and gotten injured, my chances of catching up on training in time for the marathon were slim. But I had to tell my coach, he recommended a chiro who does "Active Release Therapy", cut my runs by 50% and added elliptical cross-training. It's been a tough 4 weeks, but I'm happy to say that this strategy worked! I'm up to 4 full runs/week with elliptical in between and feeling almost 100%. The shin is still a bit stiff, but nothing like it was and I'm confident now that I'll be able to keep progressing. I'm also starting to feel more fit. When I was injured, it was so impossible to maintain intensity so my conditioning suffered. Now I feel more in control, the easy runs are starting to feel easy, I'm not just trying to hang in there. I'm excited to be getting back into the higher intensity stuff too, tempo training and hopefully hills soon. This week I'll do my first 5km time trial, should be interesting!
I could have very easily given up on the marathon training during this setback... god knows I had a few pity parties and seriously thought about it. After all, I'm not a natural runner, I really have to work at this... I'll never be a great runner... you're kidding yourself, why bother???? These are some of the thoughts I was having as the self-doubt began rearing it's ugly head. But I thought about how i would feel if I gave up, the disappointment and regret. Then I remembered the vision I had when i started, the excitment of the challenge and the satisfaction in accomplishing a goal. I realized I could not give up, I will never give up.
You can sit on the side-lines in life or you can get out on the field and play the game. You may not be the captain or first star, but you're part of the team and you play to win. When the chips are down, you put your head down and grind it out. It's a reminder to me that in life you have to have a strategy and play it smart... but you also have to be flexible when the crap hits the fan and shift to plan "B", be patient and just work through it. Remained focused on your goal and stick with it, eventually you'll get there. As Joyce Meyer says, "you gotta go through to get through and there ain't no drive-thru break-throughs"
Michelle:)
I could have very easily given up on the marathon training during this setback... god knows I had a few pity parties and seriously thought about it. After all, I'm not a natural runner, I really have to work at this... I'll never be a great runner... you're kidding yourself, why bother???? These are some of the thoughts I was having as the self-doubt began rearing it's ugly head. But I thought about how i would feel if I gave up, the disappointment and regret. Then I remembered the vision I had when i started, the excitment of the challenge and the satisfaction in accomplishing a goal. I realized I could not give up, I will never give up.
You can sit on the side-lines in life or you can get out on the field and play the game. You may not be the captain or first star, but you're part of the team and you play to win. When the chips are down, you put your head down and grind it out. It's a reminder to me that in life you have to have a strategy and play it smart... but you also have to be flexible when the crap hits the fan and shift to plan "B", be patient and just work through it. Remained focused on your goal and stick with it, eventually you'll get there. As Joyce Meyer says, "you gotta go through to get through and there ain't no drive-thru break-throughs"
Michelle:)
Sunday, July 5, 2009
Glass half full....
I'm a "thinker" by nature, which can be a good or bad thing depending on your thoughts. As I get older, I'm more aware of my thoughts and how they affect my life. I realize that our experience in life is but a reflection of our internal perception, and so I try to remember this daily in gratitude for what is rather than what is not. One thing I love about running is the time to think, especially on easy or long runs. Sure you have to check your watch, pace or HR every now and then, notice how you're feeling, but in between it's just you and your thoughts. Today I thought about how grateful I am for everything I have in my life... my family, two beautiful girlie dogs, my health, a great job, good friends, the freedom I have to pursue my interests... and an amazing husband, who loves me for reasons I can't understand, to share it all with:) I am truly blessed.
So I was starting up an incline, my head went down and forward when I remembered that all the running books say to coast up hills well, you need to look to the horizan, keep your chest up and hips forward, don't fight it and I thought "lead with your heart...." as soon as I said this to myself, I smiled and thought, yes, that's how to live your best life, lead with your heart. My journal originally had a different title, but it seemed natural to change it to this simple truth and philosophy:)
So I was starting up an incline, my head went down and forward when I remembered that all the running books say to coast up hills well, you need to look to the horizan, keep your chest up and hips forward, don't fight it and I thought "lead with your heart...." as soon as I said this to myself, I smiled and thought, yes, that's how to live your best life, lead with your heart. My journal originally had a different title, but it seemed natural to change it to this simple truth and philosophy:)
First long run down!
Well today was my first Sunday long run of approx. 13km, I say approximately because I met with a coach last week who wants me to focus more on time than distance, so the goal for today was an 80 min. run which I did and also know that the distance was 13km. So woohooooo!!!! I felt pretty good all the way along, it was a beautiful morning, 18 degrees and sunny, just perfect! I started out with the water bottle belt, first time, but had to off-load it in someone's mailbox enroute, just not comfy with it. Picked it up on the way back with about 20 min left to go... I did need the water by that point! I think I'll try to go out and plant water along the route the night before instead of using the belt, for most runs anyway. I kept my pace in check using my HR monitor, HR 140's throughout. The Sunday long run is all about "time on your legs" and making sure at the end you feel you could do more, especially for the "short" long runs. Todays run was a real confidence builder for me, I felt like I could have run much longer, which is a good thing since obviously I will have to! But it's a good sign that I'm making progress in my training because I've had shorter runs where I'm lucky to finish. What's making a difference is using the HR monitor which forces me to keep my pace slower, improving my endurance.
So about the coach... I'm so excited! I meet with him last Thursday and immediately knew it was the right thing to start working with him. He's passionate about running, trail running, marathons, ultra marathons... he's on a running streat having run every single day for the past 19 years! It's amazing! I should be getting my complete training program for the month in a couple of days, but he gave me a couple of days training until then. As I mentioned, it focuses more on time and pace than distance. I can't wait to see what's in store! I hope it includes some intervals or speed work of some kind, I'm anxious to push it a bit more to get my pace up. I'm thinking of adding in SPIN classes and elliptical this week as a second training session, hope this fits with the plan:)
It's a beautiful day here in the Thousand Island, Joe's golfing this afternoon so I'm going to hang out with Kali and Lucy soaking in the sun and reading a book:)
Cheers!
So about the coach... I'm so excited! I meet with him last Thursday and immediately knew it was the right thing to start working with him. He's passionate about running, trail running, marathons, ultra marathons... he's on a running streat having run every single day for the past 19 years! It's amazing! I should be getting my complete training program for the month in a couple of days, but he gave me a couple of days training until then. As I mentioned, it focuses more on time and pace than distance. I can't wait to see what's in store! I hope it includes some intervals or speed work of some kind, I'm anxious to push it a bit more to get my pace up. I'm thinking of adding in SPIN classes and elliptical this week as a second training session, hope this fits with the plan:)
It's a beautiful day here in the Thousand Island, Joe's golfing this afternoon so I'm going to hang out with Kali and Lucy soaking in the sun and reading a book:)
Cheers!
Monday, June 29, 2009
The real fun is about to begin...
Training has been going fairly well the past few weeks, mostly steady runs of 6 and 10km for a weekly average of 38kms. I'm finally getting past some of the discomfort I was having in my left shin through physio and massage, also doing alot of foam rolling which is BRUTAL but really works out those deep muscle knots. This week will be a real test, since it's technically week 1 of 19 of REAL training, so now the weekend long runs start to increase, and weekly K's start averaging 50+. If I get through this week, I think I will actually be able to do this:)
The running room program is good, however I decided I needed a little extra 1:1 coaching so I'm meeting with a well known local running coach this Thurs. Even though it's my first (not sure if i'll do another, but we'll call it "first") marathon, my goal is to run well and finish with a good time, not "just finish". Not sure if this is a realistic goal or not, hence feedback from a coach on my program and goals. Right now i feel pretty slow, but i know that speed will come once I lighten up a bit more (it's coming!) and hills and speed work starts near the end of July. I have to keep reminding myself not to be in such a rush.... it's a process!
..... yeah, good luck with that, hehe:)
The running room program is good, however I decided I needed a little extra 1:1 coaching so I'm meeting with a well known local running coach this Thurs. Even though it's my first (not sure if i'll do another, but we'll call it "first") marathon, my goal is to run well and finish with a good time, not "just finish". Not sure if this is a realistic goal or not, hence feedback from a coach on my program and goals. Right now i feel pretty slow, but i know that speed will come once I lighten up a bit more (it's coming!) and hills and speed work starts near the end of July. I have to keep reminding myself not to be in such a rush.... it's a process!
..... yeah, good luck with that, hehe:)
Sunday, June 7, 2009
OK, here goes....
Well, it's official! I've signed up to run a marathon... the NYC marathon Nov. 1, 2009. I was searching for something, another goal since I decided to take a break from competing in Figure and got the "crazy" idea that I should train for a marathon.... but not just any marathon, the NYC marathon! Am I on crack???? There's no real reason that I need to do this, I mean what's wrong with just fitness for the sake of fitness? I've been training and dieting hard the past 3 years for figure, why not take a break??? I have no idea... I just know that once I get an idea that I want to do something, I just have to do it. Anyhow, there's no turning back now, I'm going through a travel group and already paid in full (not cheap!). So now the fun begins.... training! I've been running off and on for years, and more so in the past 3 years as part of my prep for figure. A lot of physique athletes avoid running for fear of losing too much muscle, but I've never found it to be a problem. And I did run quite a bit, especially in 2006 which I believe was my best year (2006 North American's - 2nd masters B, 3rd open B). My running that year was awesome! I remember feeling so light and feeling great during my runs..... mind you at the time I was 112 - 116 lbs, so I've got a bit to go before it starts to feel good again.
So here's the plan; I've signed up for the Running Room 1/2 Marathon Clinic (didn't have enough people for the full, apparently I'll get a training plan for the extra K's), starts this Tuesday, June 9 at 6pm. Once I get the plan I'll structure my weekly training. I plan to do my runs in the morning and train with weights afternoon or evening, pretty much what I've always done. I will add in some extra cardio, either powerwalks or elliptical/bike at the gym until the K's start to get higher. I'm currently running 30-35 km/week but expect this to gradually increase into the 40-60km range, at that point who needs extra cardio! The only reason for it now is to drop 10-15lbs of pudge in the next 4-6 weeks so that I feel more comfortable running and can actually train. I know, sounds weird that I want to drop weight to run, alot of people run to drop weight, but if I've learned anything about dropping weight over the past 3 years its that for me, diet plays a HUGE role and I need ALOT of cardio to get the fat off my butt! So during the week I will be keeping the diet super tight, and save the extra carbs for the weekend longs runs.... we'll see how it goes. By mid-July I should lean and mean again and ready to run like the wind!
Happy training!
Michelle:)
So here's the plan; I've signed up for the Running Room 1/2 Marathon Clinic (didn't have enough people for the full, apparently I'll get a training plan for the extra K's), starts this Tuesday, June 9 at 6pm. Once I get the plan I'll structure my weekly training. I plan to do my runs in the morning and train with weights afternoon or evening, pretty much what I've always done. I will add in some extra cardio, either powerwalks or elliptical/bike at the gym until the K's start to get higher. I'm currently running 30-35 km/week but expect this to gradually increase into the 40-60km range, at that point who needs extra cardio! The only reason for it now is to drop 10-15lbs of pudge in the next 4-6 weeks so that I feel more comfortable running and can actually train. I know, sounds weird that I want to drop weight to run, alot of people run to drop weight, but if I've learned anything about dropping weight over the past 3 years its that for me, diet plays a HUGE role and I need ALOT of cardio to get the fat off my butt! So during the week I will be keeping the diet super tight, and save the extra carbs for the weekend longs runs.... we'll see how it goes. By mid-July I should lean and mean again and ready to run like the wind!
Happy training!
Michelle:)
Subscribe to:
Posts (Atom)
