Rudolph Run Week 11 Update

This week was pretty exciting for me.  We officially started our running club at StudiOne and I checked off another state (#22) on my half marathon quest.  My typical running days fall on the same days we host the club at the Studio so I took a little detour from my specific plan this week to make sure our group was all set to go.  We had a lot of fun, everyone worked really hard and I’m thrilled to get this program going for Tulsa!

  • Track:  I was supposed to get in 5×800 but the girls in the group weren’t ready for that distance yet so we dropped down to 400s.  I took some time running with each participant so wasn’t at my pace.  But I figured since it’s race week and all, any miles out there are good miles.  2.29 total.
  • Tempo:  Similar story here.  Usually I’ll tack on some additional miles after our group run, but today I did not.  I had a lot of work to get done before trying to pack for the Boston trip, and considered any miles logged good miles.  I went 2.66 with the group at a comfortable pace.
  • Shake-out:  This was a bonus run for the week.  Katie and I got to Boston on Friday for our Sunday race.  I knew the race was going to be in a park system and not around the downtown area so I asked if she would go with me for an easy run around the Charles.  She said yes and we got 2.48 done on Saturday.
  • Long: RACE!  This week my long run got to be the B.A.A. Half Marathon.  Katie and I ran it together and because of the surprisingly warm weather, rolling hills and lack of proper endurance training, we walked a little bit.  Our goal was to finish and have some fun doing it, and also get to explore Boston a little.  We walked probably a half marathon distance on Saturday (not ideal race prep!) but didn’t want this run to slow down our sightseeing.  The race ran through the park system in the southwest part of town.  I wasn’t crazy about the course, mostly because I think I’d rather run through some parts of the city, but it was scenic and lovely.  A few leaves starting to turn on the trees. (I’ll post more details about our Boston Trip later this week).

Total Miles: 20.9

Overall, even though this week didn’t go exactly to plan (only 2 Fit Camps, no yoga and not prescribed runs), I am pleased with the consistency of the days and my flexibility around our trip.

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An Evening Ritual

I ran today!  It’s amazing because we’ve been in a constant state of icy/freezing/cold drizzle since mid-week last week.  And Michelle and I still got some of that on our run (wrapped in my robe under a blanket and my feet are still cold!) today but the key was it wasn’t raining when we started.  We went for a good 6 miler on the river and then warmed up on the R Bar patio talking training plans.  We may have wagered a deal that ropes me into another full…..maybe.  Don’t mix a shivering me with a mimosa.

6 miles, 50:03, 8:21 average.  Splits: 8:43, 8:18, 8:14, 8:09, 8:13, 8:27

Confession time.  Last week was a major struggle for me.  We were coming back east from a ski trip in Lake Tahoe and I’m not sure if it was the time change, the couple of days of skiing, lack of sleep on the first few nights back or all the germs of travel but I got knocked down again.   Zero energy.  Not just too-tired-for -workouts low energy, but the so tired I had a headache and nausea tired.  Or maybe the cause was vice versa.  Whatever it was, I was an unproductive sleepy and sick gal for the latter half of the week – making appointments when I could and sleeping all the rest of the time.

I’m feeling much better now after taking it easy Thursday and Friday, and sleeping over 14 hours each of those days.  Things are about to get extremely busy both for my personal running training with upcoming races, my coaching at the studio and some other growing client bases.  It’s all so good, and I want to be alert, focused and energized for all of it.

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Bedtime helpers

I’d really like to get back to the days when I would wake up an hour before 6am classes to have some time with myself before my days got crazy.  I miss the quiet morning time, reading, practicing yoga for myself and having a clear mind to think about the flow of the day.  But simply setting the alarm for 5 am hasn’t been working for me.  I just snooze until the very last possible minute.  So, the next logical place to go is the front end of the sleep cycle.

I’m creating an evening ritual, and once I’ve mastered this for two weeks, I’ll start working on the morning ritual.  Every night beginning at 9:30pm I will:

  • Turn off electronics – email, blog, scrolling, texts
  • Drink a big glass of water
  • Brush/floss my teeth
  • White strips
  • Face washing routine – wash, toner, lotions, eye cremes
  • Lotion – legs and hands, this winter dryness is killing my skin!
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Ritual essentials close by.

This should put me in bed at 10pm, where I’m allowed to read until I get tired.  I think it sounds like a pretty good plan.  I think the 9:30pm time could be a challenge since most nights I get home from my last appointment after 8 and I like to cook dinner and do some work on the computer.  I’ll have to be more strategic about what I get done on the screen during the daytime.

Do you have an evening ritual, or you just get in bed when you’re ready?  How  do you fight overwhelming fatigue?

Celebrating Two

I made it for a second day in a row on my training plan!  I’m not a believer in running every day.  I am also no longer a believer in “more miles are good miles”.  My training includes three hard runs a week with maybe one additional run for just a little stress relief or because the weather is nice.

So today wasn’t a running day.  But, I still like to have a designated workout or task I can complete for my training.  This morning after my first client, I completed an arm circuit geared toward helping me build pull-up muscles.  (Full disclosure, I tried to get up and get this workout in before I trained with him, but I’m just not adjusted to the early early mornings yet.)

Here is the circuit:

  • 3 sets of 10 scapular pulls.  Hang at the bottom of the pull up and pull the shoulder blades together.  That’s it.  This is a small movement but will train that initial pull of the motion.
  • 3 sets of 10 reverse flyes.  Nothing special here, just working on developing the rhomboids and other upper back muscles.
  • 3 sets of 5 assisted pull-ups.  Right now I’m using a green band to help pull me up.  I’ll keep scaling down in bands until I don’t need them anymore.  Hopefully before I turn 30 😉

Then, just because I needed to get a good sweat in, I did 15 x 30 seconds fast, 30 seconds slow on the treadmill.  Did I say I didn’t run today?  I guess I did, but I count this differently in my mind.

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Also celebrating 2 years today with Chap.  What the heck? I can’t remember anything I was committed to for that long.  Does college count?  Never would have thought “beast mode baby, Sprenkeled” would have turned into this.   Here’s to two more!

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Winter Season, part 2

Last week took an unexpected turn after that ambitious first Tuesday Track workout.  Wednesday was business as usual, which meant a strong arm workout in the afternoon with one of my classes and a routine mid-week day otherwise.

Then came Thursday.  I woke up with a splitting headache.  Very similar to the one I had a few weeks ago when I also had some sinus and congestion issues going on.  Behind one eye, affected by light and noise, and making me feel sick.  Usually I’ll get up and do things before I teach my lunch classes but I accidentally stayed in bed until about noon.

Once I got to the studio, I drank some water thinking maybe I was dehydrated, and about five minutes later, mid-interval for my poor kiddos, I had to leave for the bathroom.  Like a champ, I managed to finish teaching but hit the bed immediately when I got home.  The rest of the night was a tag team between bed and bathroom.  So not pleasant.

Friday I was on my feet again but with no appetite.  No workout this day.  Same situation Saturday.   By Sunday I was feeling alright again but the polar vortex made me not want to go outside to run.  So I decided I’d just start over.  I used the time locked in doors to register of 2 of my 3 goal races in the spring – Sweetheart Run on February 18 and St. Patrick’s Day 5k in March, both in Tulsa.

I also spent some time playing in my Believe Training Journal.  I made the tentative calendar for the year, thought about four major goals and re-wrote my first week of training.

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This morning I was all set to do a repeat of the 8×400 from last week’s Track Tuesday.  Except that I did not want to run at all.  Even indoors on the treadmill.  I don’t know if it was the idea of repeating the same workout, or just that I wasn’t in the mood.  But I had to drag myself over there.  And then, when the treadmill cut off after 7 intervals, I just let it end.

Regardless, got a 1 mile warmup at 7.5mph followed by 7 rounds of 400m at 8.5mph  for a total of 4.5 miles.

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Week 1, run 1 is done!  So thankful.