German Sleepwear - only less leather

Oh no, dear friends!!!  I woke up yesterday with a horrible pain in my left heel.  I can see some of you right now, nodding the nod of understanding.  It seems as if I may have the beginnings of  plantar fasciitis.  BOOO!!  I knew it was coming, I had some twinges last week, but they always seemed to go away.  Now, it seems to be staying.

(Image courtesy of http://orthoinfo.aaos.org)

For those of you that don't know, this is  an injury to the tendon that runs from  heel through the arch.  Sometimes, it can get inflamed, or torn...and is a MESS to try to heal.  Mainly because, well, it's the bottom of your foot.  It's not like you can not use your feet.  =(

So, I took yesterday off.  Today is a normal "rest day," so I'm doing that.  I'm wearing my comfy stegmann clogs, to help support the arch.  

Arjay bought the Strassberg Sock when he started dealing with the same injury a few months ago.  You're supposed to sleep in it, and it gently stretches the tendon while you sleep.  H-O-T, right??

So, I'm not sure what to do at this point.  I guess I should probably not run until it stops hurting.  Anyone else ever dealt with it?  What suggestions do you have?  Current course of healing: rest, ice, massage, ibuprofen, stretch, sexy sock.  Should I try running on Saturday, or not?  I think I know the answer, but I don't like it.  =(  

Looks like I may be swimming for a few weeks.  Luckily, the Buffalo Road Aquatic Center just opened!!  

in some cultures, it's called a PR - i just call it AWESOME

Ok, friends.  I'm so excited!  This post is going to be short and sweet.  Yesterday, I did a personal best for a 3 mile run!  (I wish I hadn't stopped at 30 minutes...I only had a few feet left to get a true 3.1 time.  Shucks!)

Here are the stats:

Split	Time	Distance	Avg Pace
Summary	30:02.2	3.09	9:43
1	9:31.3	1.00	9:31
2	9:55.5	1.00	9:55
3	9:46.8	1.00	9:47
4	:48.6	0.09	9:02

Yeah...that says a 9:43 pace.  

I tell you - this "training slow" REALLY works!  That, and Lady Gaga screaming in my ear probably didn't hurt either.

Core, Dessert,Wine, Hills, Naked

Well, friends - it's Tuesday - and that means a core work out.  I did it, and now it is over.  =)  

Actually, I shouldn't be so snarky about it...it's not that bad.  I have 16 different "workouts" from which to choose, all from the class that Arjay and I were doing last month.   Some of them use a 6lb medicine ball, and some are just normal "crunchy" kind of things - but not crunches.   Today's round was made up of 13 different exercises, about 10-15 reps on each exercise.  My six pack is still being kept cool by some insulation - but we are getting there!  

Next step: eating better.  It's not that I eat badly - I don't.  I'm just not a fan of "going without" - so, if I want dessert, I eat it.  If I want wine, i drink it.  Also - I just turned 40...so, that may have something to do with it....just getting older makes the adipose hang on a little tighter.  (Side note: did anyone see the Dr. Who Adipose episode?  I'm talking to YOU, Lowell.)

Yesterday, was a big win!  I went for a nice run in the morning with Matilda - beautiful morning!  I think I might actually end up liking morning!  Who knew??  

I ran in my neighborhood which, those of you playing along at home know, is a little on the hilly side.  I kept a good pace, "running" almost all of the hills.  It was a thirty minute run - 2.52 miles, averaging 11:55 per mile.  My heart rate was a little higher than I would have liked, but not too bad: 156.  I guess I should probably give my max HR for those keeping score - it's about 200.  I got that from a a couple of different tests - the step test, and also the hill sprint test - both gave roughly the same number - the step test topped at 200, and the hill sprint topped at 197.  

So, my heart rate plans are all built on that Max HR.  

Also, incidentally, that is how a bill becomes a law.

Tomorrow, I'm going to do the "naked run" I wasn't able to complete last week.  Whoo hoo!!  

Readers Digest Condensed Version

When last I yammered on at you, I believe I was planning for a nice "recoup" run on Thursday. I wasn't able to take that run - I picked up my parents from the airport, they were coming back from their 50th Anniversary Trip to Sweden, and stayed the night with us (great fun, and more important than the run, so I'm totally fine with it.). I also didn't run on Friday - that was my "normal" day off, and I just went ahead and took it, rather than swiping it out for Thursday.

I think I must have really needed those two days off, because I had an absolutely awesome run on Saturday. I went for about an hour on Saturday morning, keeping my heart rate low, and running nice and slow. I was able to run the whole time, no walking - and really just felt so good the whole time! And by the end of it, I felt like I could go again! So, I think next Saturday I'm going to bump up to an hour and a half - I guess it's time. 

Today, we are having a wonderful Fall rain, so we may go biking, but may not - depends on how hard it's raining by 2. It's only about 64 degrees right now, so it will be a great day for a ride! I hope the rain slows, or goes away altogether! 

Here are yesterday's stats: not too shabby, if I do say so myself. The temp was about 68, sunny - really just a perfect day!

4.64 miles in 57:36.42. so, roughly 12:25.2 min/ mile. That's right in my pacing for my long slow run, which is supposed to be between 12:18 and 13:47, in order to meet my Marathon goal time of 4 hours and 50 minutes.

So, all of that to say, I'm feeling good about my base building, and am ready to start really kicking in the endurance. I'm 26 weeks out from the marathon. whoo hoo!!  Also, for those keeping score - we are 1/2 way to St. Patrick's Day!  Yayyy!

-----------------------

I wrote all of that earlier today, but never got around to posting. so...Update! We went on our bike ride, it was a little rainy and Arjay got a flat tire, but the temperature was great! Fall is definitely in the air!! We realized that it's going to be pretty easy to go to the Farmer's Market from our house, as soon as one of the connectors on the greenway is finished - it will take a little longer than by car...but, that's ok, it will be a pretty ride! Even if we don't wait for the Greenway, we only have about 4 miles on a busy road to get to the Greenway section that can take us to the Farmer's Market.... So, yay for that!

Tomorrow morning, Matilda and I will be going for an easy 30 minutes.

I cannot speak for Bears, I only can attest to what I do in the woods

Turns out that a Wendy's #1, with no tomato is NOT a good lunch.  Don't get me wrong - it was delicious.  And those sea salt fries?  McDonalds - be afraid, be very afraid.

However, all of that sloshing around during a run - well...I'll just leave it at that.

Yesterday was supposed to be my "naked run," where I just kinda ran along - not keeping in a specific heart rate zone, or pace.  I was feeling super good for the first 20 minutes, and then - well, we'll just leave it at that...

So, I walked out the last 20 minutes back to my car, and was late back to the house to pick up Matilda for "school."  

Today will be better.  I'm planning to be more sensible for lunch - I have a slimfast shake, and some celery and hummus.  

No stats for yesterday's workout, however there may be an environmental impact report filed later.

here's yesterday's workout; now i'd appreciate if you'd get up off my back about it

I never got around to posting yesterday – but I did my workout! Matilda and I got out of bed at 6:00am, and hit the road at 6:20 for our 30 minute easy run. It was a BE-AUTIFUL morning – Fall is definitely in the air. Yayyy! Here are yesterday’s stats - you can see where Matilda had to do some doggy business there in the first mile:

Split	Time	Moving Time	Distance	Avg Pace	Avg Moving Pace	Avg HR	Max HR	Calories
1	13:53.9	12:51	1.00	13:54	12:51	148	168	150
2	12:04.6	12:04	1.00	12:05	12:04	151	167	132
3	4:20.8	4:21	0.37	11:50	11:51	152	160	49
Summary	30:19.2	29:16.0	2.37	12:48	12:22	150	168	331

Tonight, we are getting all up in some CORE training. Then, we are going to get all up in some WINE training with Shane and Bridgette. What!!

Tomorrow, my plan is to go "naked running" as my friend Randy says.  Now, don't everyone converge on my neighborhood at once to view the spectacle. It just means I'm going to run without all the electrical devices telling me what's going on. I'll still wear my watch, and keep track of my time, but I'm not going to worry so much about keeping my heart rate in a specific zone, or shooting for a specific pace. I'm going to run what feels good for 45 minutes, and then review the stats later. My hope is that I will be a little faster than I think. We'll see!

WHAT A BEAUTIFUL DAY!!!

We started this lovely day in the best fashion possible: coffee in the hot tub in the backyard. Followed it up with early service at church - love that.  Then, a GREAT bike ride with our friend Beth, now known as the Queen of the Clip-in.  

Seriously, we could not have asked for a more beautiful day!!  Temp was right around 80, normal humidity, sunny.  Just a great day all around.

We really are making the most of the Raleigh Greenway system!  It seems like so long ago that our little City approved the bonds for expansion of the Greenway system - once in 2003, and another round in 2007.  I really hope that everyone sees how beneficial it is for our community!  By the end of it all, a person will be able to loop all the way around the city on nothing but Greenway trails!  It's going to be a cyclist's delight!!

Check out the system here: http://www.raleighnc.gov/arts/content/PRecDesignDevelop/Articles/CapitalAreaGreenwayTrailSystem.html

Today, we rode out and back on a section that was just recently completed - the House Creek Trail.  Boy, it was hilly, but still fun!  We started at Crabtree Valley Mall, and went west-ish, eventually hooking up with the NC Museum of Art trail, and then onto the Reedy Creek Section, turning around at Umstead State Park.  The total journey was a little over 13 miles - Beth and I are working our mileage up.  Eventually, we'll be back to 30 mile rides and such.  

I threw my chain at one point - BUT I didn't fall off!  That may be a first.  Typically, if I throw a chain, I panic, scream at Arjay "Help me! Help me!" pedaling furiously as I teeter along, wheels slowly losing momentum, until I finally ending up in a cursing pile on the ground.  Not today!  Today, I triumphed!  No panic - Arjay was already on ahead (he was riding his fixed gear, so it's impossible for him to really "slow it down" on the downhill, so he didn't know what was going on.)  So, I just un-clipped.  Who knew that's all it took??  Ha!  Then, of course, I had to figure out how to get my chain back on...which i did.  Arjay is so great at being my Knight in Shining Armor, that sometimes I forget that I can actually DO STUFF.  So, I guess I kind of needed him to not be there once, in order to figure out how to do it.  He did come back up that big long hill once he realized I wasn't there - God bless him.  That fixie is hard on his knees on those hills...but he is a TROOPER.

Beth is a great riding partner!  We can commiserate about how mean the bike seats are, and how mean the hills are.  Looking forward to more rides with her!!

Here's a photo from the ride - this is on the Reedy Creek Trail, about 1 mile-ish from Umstead.  We are on the way back, heading back toward the Museum of Art.  That's Beth and Arjay wayyyyy ahead in the distance.  I love this town.

Feeling Really Good!

This morning was great for a long run!  I ended up going for about an hour and 20 minutes - a little longer than scheduled, but that's ok - I was feeling it!

More important than my run though, I am SUPER-STOKED for my friend Brandi http://www.inspireandrun.com/ who just signed up for the Umstead 100 Mile Endurance Race!!  Whoo hooo!  I think Arjay and I are both going to help pace her, if she'll still have us.  Brandi and I went to high school together - but haven't seen each other since - you know how that goes.  But, it just proves that the internet isn't all that bad, it reconnected us, and I am so glad!  Brandi has a wonderful gift for encouragement! Check out her blog when you get time - it's really good!

Now, back to me.  I felt really good through the whole run today.  Keeping it slow and steady, walking every now and then - but not too often, and not for more than about 30 seconds, just enough to get my heart rate back down.  Sadly, I always had to do it on the hills.  I'm looking forward to the time when I can just slow down on the hills, and not have to plain old walk.  I know it will come, so I'll work on being patient.  

Here are the stats for the day:

Split	Time	Avg Pace	Best Pace	Avg HR	Max HR
1	12:05.7	12:06	9:34	151	160
2	12:17.0	12:17	10:05	155	161
3	11:59.1	11:59	10:15	157	163
4	12:54.4	12:54	10:19	154	163
5	10:44.8	12:29	10:21	155	160
6	12:55.7	12:56	9:46	154	160
7	8:57.5	12:29	8:35	155	161
Summary	1:21:54.1	12:27	8:35	154	163

Looking forward to riding bikes with our friend Beth tomorrow!!

Back on Track!

Feeling really good today, after a 30 minute easy run!  Matilda went with me, and we tried it without the "gentle leader" - which is this nose harness thing, kinda like a bridle.  Anyhow, we've been using that with her for a while, because she has a tendency to pull on the leash when we walk or run, and gets distracted by piles of poop.  That contraption stopped all that, and was really quite the miracle.  If you have a pull-y kind of pooch, I HIGHLY recommend it!  

Anyhow, we are working to get her off that leader, and back into a normal leash.  She did really well - she got distracted a couple of times, but was mostly really good!

Tonight I also threw in some core work after the run.  

Now, I am all cleaned up and smelly good and ready to go on a date with my super hot husband.  

All in all, life ain't too bad.

Here's the stats on the run - not sure what happened with my splits - I think I accidentally pressed a button:

Split	Time	Distance	Avg Pace	Avg HR
1	15:00.0	1.3	11:31	155
2	12:00.1	1	12:00	158
3	03:03.0	0.27	11:10	164
Summary	30:03.1	2.58	11:40	157

Tomorrow, I get to do the long slow distance!  I'm looking forward to it - hoping for a better time than last week.  

Onward and Upward!

Is that a pool of sweat in my family room?

This successful workout brought to you by my friend Austin  - http://ironman.austinklee.com/

With a thunderstorm causing near flood conditions in the neighborhood, I was about to blow off another workout, but thanks to Austin's encouragement, I decided to jump on the bike trainer since I couldn't run outside.  I just transferred my 45 minute lactic threshold training to the bike instead of the run.  Man, that was a sweaty, sweaty mess.  

I'm not in love with the trainer - it's boring.  I prefer doing activities out "in the wild" as my friend Glenn calls it. But, I kind of got used to it when I was training for our bike ride across western Ireland a couple of years ago...so, it did bring back some good memories of looking forward to that.  

Here's a side note about Austin:  His dad was my minister through my teenage years, and officiated at Arjay's and my wedding (anyone have any thoughts on whether or not that is grammatically correct?  it sounds really lame, but seems to be the right way to say it.).  So, does that make us officiate-in-laws?  Is that a thing?  

I guess the learning in all of this is that it's good to have people around you who encourage you to keep plugging away.  Today, it was Austin. 

Thanks, man!

I'm looking forward to letting each of you be an important part of getting my lazy a$$ out to run, even when I don't want to.   ha!

Here are the stats for the day:

Split	Time	Avg HR	Max HR
1	18:31.4	147	155
2	11:35.6	164	168
3	03:56.1	143	168
4	11:07.9	163	172
Summary	45:11.0	155	172

Tomorrow: easy 30 minute run (no rest day, since I took yesterday off.)

W?????????less Wednesday

Today, I was toying with the idea of stealing a convention my friend Alison does on her awesome blog: http://oranjeflamingo.wordpress.com/ - she calls it Wordless Wednesday.  I believe it is probably a standard thing among all those "real" bloggers out there, but I'm choosing to believe that she invented it.  

So, today, during my run this morning, my plan was to take a photo that was so amazingly artful, subtly capturing the morning sun, the fresh breeze through the trees, the distant crow of a rooster, that you, dear reader, would feel transported to a place without time - that place of beauty known as "Between Raleigh and Knightdale."

However, as you can tell by the blather of words you are reading, that did not happen.  If I had to give a photo for Wordless Wednesday, it would be this - I call it "Workoutless Wednesday":

Now, this photo was not taken today.  It was taken in 2007, aboard a train bound for Florence, from the beautiful Cinque Terre, in Italy.

Though it was not taken today, it does actually capture my morning run, which i did not do.  And, it is the only real photo I have of myself sleeping.  My adoring husband (fiance, at the time), was so overcome with love of this beautiful countenance, that he just had to preserve it for all eternity.  Thanks, Love.

All of that to say:  I did not run this morning.  I didn't sleep well last night, and was not feeling too great this morning - so I opted for some extra zzzzzz's.  

I'm exchanging today for Friday as a "day off."  My folks are coming this evening to visit before leaving for their 50th Wedding Anniversary Trip to Sweden!  So, I'm not planning on doing a workout tonight while they are here.

Thanks for reading anyway...and I hope you aren't horribly disappointed in me!

It's a Montage....with every shot you show a little improvement

After a weekend of workouts that didn't exactly work out as intended, it was nice to have a really good workout today!

Yesterday, Arjay and I went for a ride on the section of new Greenway after the creek that I couldn't cross on Saturday.  We were able to get to that section by a route that involved getting on the main road outside our neighborhood.  We were hopeful that there would be a good 6 or 7 miles out that we could ride on, but no luck.  There are still a few bridges under construction, so we could only get about 2 miles out.  So, add that out and back to the mile actually in the neighborhood, and it was a pretty lame workout.  I had hoped for a 15 mile bike ride, and we ended up with a 6 mile ride.  BUT - it was really pretty!  There is a lot of jasmine blooming.

Next week, we are going riding with our friend Beth - I think we'll stick to some of the country roads out here.  They are a little harder to ride - traffic not used to cyclists, and a lot of hills.  Get ready Beth, it's gonna be a fun one!  

Today, Matilda and I went for an easy 3 mile run on our familiar section of Greenway.  It was good to see a lot of other folks taking advantage of the day off (it's Labor Day today, for all you Russia and Netherlands readers - who knew I had Russian readers!  But, that's what the map says.).  We met a squirrelly dog on the trail, and he didn't seem to like Matilda very much.  But, she was a champ at just running along and ignoring him. 

I definitely feel like I'm getting more and more heart healthy!  I was able to keep my average heart rate at the lower end of my aerobic zone while running the whole time - no walk breaks!  And even on the hills, I never topped out.  Whoo hoo!  

Here are today's stats:

Temp: around 74; 97% humidity
Conditions: overcast, really damp - we had thunderstorms last night.

Heart Rate

Avg HR:	157 bpm
Max HR:	163 bpm

Zones

% of Max

bpm

Laps4

View Splits

Split Time Distance Avg Pace Summary 37:11.7 3.10 12:00 1 11:26.9 0.94 12:11 2 11:54.4 1.00 11:54 3 12:04.3 1.00 12:04 4 1:46.2 0.16 11:11

Sometimes things don't work out quite like we plan...

Today was supposed to be a Long Slow Distance day.  Well...it was slow.  That's about it.

I tried checking out the "incomplete" section of future greenway behind our neighborhood, but it ended up being frustrating, and it was too hot to be frustrated.

On the upside, I got some nice photos of where the Greenway will be - so that's fun!

Here is where the footpath at the end of our dead end road will meet the green way path.  This is about 1/4 mile from our house, so that's nice!  There will be a bridge crossing crabtree creek into Anderson Point Park - super cool.  They are working on that right now.
















The trail, right now, is nothing but a bunch of mulched up tree debris, so it's not so much fun for me to run on.  I definitely prefer a gravel path, or single track trail.  

There are some really nice views of the Neuse River, and once it is all finished, it will be a real treat to run on!

No stats for today - I got really frustrated and ended up walking most of the way, after I couldn't find a way across one of the creeks.  Turns out there is some deer trail that would have led me to an easy way across.  I think I'll wait until the path is a little more done before I try it again.  

Still, it was nice to get out.  Tomorrow, we'll be biking.  yayyy!!!