Happy Easter to everyone out there celebrating (and to those of you who do not celebrate, Happy Sunday)! I’m off spending the day with my family, but here’s a quick recap of the last week in workouts.
AM: Happily, my foot was feeling better when I woke up Monday morning. Definitely a long way from 100%, but felt all right enough that I wanted to at least try to get a workout in. Settled for 30 minutes on the bike (6.68 miles) and 10 minutes on the elliptical (1.34 miles).
PM: While the foot situation continued to improve throughout the day (and I did follow through and schedule a doctor’s appointment for later in the week to get myself checked out), I did not think I was up for a power yoga class. Instead, I opted for a 15 minute Nike Training Club Ab Burner workout. I’ve definitely been slacking on the core front (remember when I said I wanted to do a core workout twice a week? Yeah, me neither), so I was glad to get this in. My foot wasn’t totally happy trying to hold planks, which I took as a sign that I made the right decision.
5 minute warm up on the stationary bike.
Strength training 27 minutes
3 x 10 decline push-ups on stability ball/3 x 10 back extension on ball/3 x 10 ball squats/ 3 x 10 bicep curls on ball/ 10 forward lunges/10 side lungs/10 reverse lunges/ 3 x 10 hamstring curls on ball/ 3 x 10 chest fly on ball/ 2 x 10 triceps kickbacks/ 2 x 10 overhead presses/ 2 x 10 side lateral raises/ 3 bridge holds with feet on ball/ 3 x 10 clamshells)
Elliptical 16 minutes 2.43 miles
Foot was feeling much better this morning. Got in a good mix of strength exercises using the stability ball to get some added core work. Followed up with a short, but intense, elliptical session. I was a sweaty mess by the time I was done.
AM: 45 minutes on the treadmill, about 4.7ish miles. After a five minute warm up on the elliptical, I used this as a sort of progression run to see how my foot was feeling. Felt pretty good throughout, definitely not great, but the fact that I felt up to running at all made me happy.
PM: YogaLove Power Sessions. We spent a lot of time working on building the proper strength and alignment for chatarunga. I’ve been struggling with this pose lately, so I was happy to get some extra practice. Even if it did involve face planting onto my mat. Another highlight, Amy (our teacher) actually said this time me while setting up for pigeon “you have got some open hips girl!” Filing that under things I never thought I’d here.
20 minutes on the treadmill, just over 2 miles. Warmed up for 5 minutes on the elliptical, then focused on keeping things nice and easy.
15 minute strength workout. Don’t remember exactly what I did, but it was a mix of bodyweight and dumbbell exercises. Tried not to repeat any exercises from Tuesday.
During my lunch break, I had an appointment with a sports medicine doctor to try to figure out what is going on in my foot. While I was feeling quite a bit better by this point in the week, I still wanted to get everything checked out. The diagnosis: Tarsal Tunnel Syndrome. The doctor recommended I get fitted for orthotics and prescribed an anti-inflammatory for pain management as well as six weeks of physical therapy, but I can keep running and working out as long as I feel okay. The doctor also gave me a packet of exercises and stretches to do at home, which I have been doing diligently since Thursday. (okay, I haven’t done them yet today, but I will after Easter dinner with the fam). I left the office feeling relieved to have a diagnosis and have a plan to treat my symptoms as well as work on the imbalances that are causing the issue (basically, I’m weaker on my right side). My biggest concern was that I cold potentially have a stress fracture or reaction, and would end up on crutches, but that is not the case. Which is fantastic because I was terrible with crutches when I messed up my ankle in college (for those of you keeping score at home, that was my right ankle. I’m convinced that my lack of rehab then contributed to my problems now). As for running, I’m taking things one day at a time, and will drop out of the next few races I have scheduled if need be. Big picture, I’d rather miss a few races now then push too hard and cause a more serious problem later.
Also, this whole experience was a reminder that I am very fortunate to have such good health insurance through work, and that my company will reimburse co-pays and other out-of-pocket expenses. I never even blinked at the thought of physical therapy and whether I could afford it. I just scheduled my first session. Like many people, I do my fair share of complaining about work, but this experience was a reminder that I am incredibly lucky to work where I do.
Rest day. Took advantage of a day off and went to the running store to get fitted for new shoes and orthotics. Huge thanks to Robert at Fleet Feet Marlton for getting me set up and reminding me why it’s important to always get an in person fitting. Turns out, I’ve been wearing shoes that are a half-size too small. By the end of the visit, I’d said goodbye to my trusty Brooks Adrenalines and hello to a pair of ASICS GT-2000s and some SuperFeet orthotic inserts. The whole experience start to finish was fantastic and I would absolutely shop at Fleet Feet again.
5.5 miles Time: 51:46
First run in the new shoes. My original goal for the day was to run 7-8 miles, but given the way the week went I decided to be more conservative. I definitely went out too fast, but otherwise I felt pretty good. Robert at Fleet Feet mentioned that I may need a little time to adjust to the orthotics, but truthfully I hardly noticed them at all. For the past few years, I’ve rotated different shoes for different runs, but I think for the next little while I’m going to just stick with the ASICS as I work through this tarsal tunnel situation.
So that’s this week in a nutshell. My goals for this week are to hopefully increase my mileage, two strength workouts, two YogaLove Power Sessions, and to keep up with the at home exercises for the tarsal tunnel. I also start my physical therapy Tuesday night. Fingers crossed for a good week!
Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?
Yes, I know it is only Wednesday (and I wrote this Tuesday evening), but trust me, it is a valid statement.
They might have warned Caesar about the Ides of March, but for me, the Ides of April of April have been just as treacherous. It’s a short work week (and next week is too! Thanks boss!), so work is a bit stressful between trying to meet all my deadlines while finalizing a potential work trip in June. And not only was yesterday the anniversary of Boston, but it was also the anniversary of my cousin passing away. If I struggle to find away to talk about Boston, six years later I still find it difficult to grasp Sean’s premature passing. Add in a gimpy foot that while feeling better now, still kept me from running in the beginning of the week, and drastic changes in the weather, and I’m sure I’ve been a barrel of laughs to be around. And it’s only Wednesday. Sorry family and co-workers.
So I was all set to tell you how great this week was on the workout front, but then my foot issues started to rear their ugly head again Saturday night into Sunday morning, resulting in taking a big fat did not start for the SPIN Possibilities in the Park 5K Sunday morning. Recap:
AM: 3.11 miles easy on the treadmill. Time 30:14
After warming up on the elliptical for a few minutes, and after a weekend of RICEing like it was my job, I attempted an easy run. I’m happy to say that while I didn’t feel 100%, I felt a lot better than my last run on Thursday. Which is all I wanted for this run.
PM: First night of this round of power sessions. Maybe I shouldn’t have made my first yoga class in three weeks a power class. I was very sweaty and sore by the time the hour was up.
15 minutes on the elliptical, about 1.5 miles.
Two rounds of this workout from FitSugar. About 25 minutes. The workout is supposed to be done for three rounds, but I only had time for two. Which given that I was sore from yoga the night before, was plenty.
Tempo run, 1 mile warm up/cool down, 2 miles at 8:41 pace. Time: 37:02
Since I’m planning to run another half at the end of May, I have a rough training plan I’m following between now and then. My plan called for 6 miles, with 4 at 8:41 pace, but I didn’t want to push that hard given the foot issues and half marathon recovery. The four miles I did felt like the right amount, hard enough to be a good workout, but not so much that I felt like I overdid it.
PM: YogaLove Power Sessions. Not as strenuous a class
Stationary Bike: 5 miles Time 25 minutes.
Knowing that I wanted to run twice this weekend (a long run and a race), I swapped a planned run for some biking. Followed up with 25 minutes of strength work, doing a mix of bodyweight and dumbbell exercises. Didn’t have a plan, just made it up as I went along and tried to make an even mix of upper and lower body.
Long run - 7 miles. Time: 1:05:35
I had 10 miles on my plan, but wasn’t feeling up for that, especially with a race the next day. So I set out for an easy 6 to 7 miles. After a miserable winter, it felt great to wear shorts instead of all the layers, and while the long sleeve shirt I had on was too much by the end, pretty much everything about this run felt wonderful.
Splits: 9:14/9:38/9:13/9:12/9:25/8:49/9:05/:55 (last .1 miles)
While I felt great during the run, it was later in the day that the foot issues started to make their presence known. I’ll admit that I was hoping it was all in my head, but sadly that appears to not be the case.
Unplanned rest day as I skipped the 5K I was supposed to run. I still made it out to cheer, and I know not running was the smart move, but man it stinks.
I’m hoping to get an appointment with the doctor this week to see what the problem is. It’s hard to describe, but I’m having discomfort/pain on the top of my right foot, mostly when I flex or rotate it. Generally, walking isn’t a problem, but I don’t want to let this linger more than I already have.
I have no idea what this week, or the coming weeks, will hold in terms of working out and racing. My plan is to take things one day at a time and see what happens.
Now it’s your turn! How was your week in workouts? Any big accomplishments or setbacks?
After crossing the finishing line of the 2012 Philadelphia Marathon, I thought long and hard about if and when I would run another 26.2. While part of me was certain that I could improve my performance, a larger part of me was burnt out on all things marathon training. So I took 2013 off, focusing instead on the half marathon. I absolutely think this was the right decision for me, and now with another year of experience under my belt, I feel ready to take on the challenge of the marathon again.
When I trained for the marathon in 2012, I had no idea what I was getting myself into. Even race morning I had some doubts about whether I would actually make it to the finish. Now I know that I can finish a marathon. Sure, it may not be pretty (and the last six miles of my race were anything but pretty) but there’s no doubt in my mind that unless I get sick or hurt, I will make it to the finish line.
When marathon training ramped up in 2012, cross training was the first thing to go. At the time I thought I was doing what was best, and maybe I was, but I’ve seen over the past year just how beneficial cross training is for long distance running. This year I plan to incorporate regular cross training into my training plan.
Better Support System
When I first started training for the marathon, I told almost no one. I was scared of failing, so I figured if I told no one and things didn’t work out, no one would know and I could pretend it never happened. In hindsight, I really wish I had been more open about my plans. Having the support of family and friends through the whole process would have been so helpful.
Familiar with the Course
The Philadelphia Marathon has a reputation for being fast and flat. But it’s not 100% flat, something I wish I would have realized at the time. While it’s certainly not the Boston Marathon and Heartbreak Hill, there are a few climbs that can be killer if you’re not prepared, which I wasn’t. Since then, I’ve embraced including hills on my long runs which I hope will carry me through the ups and downs of the course in November.
I know marathon training won’t start for a few months (most likely mid-July), and I still have a few races between now and then to keep me occupied, but as long as I stay healthy, I feel really good about this upcoming training cycle. Race day will be here before you know it.
Now it’s your turn! What did you learn from your first race that changed how you trained for the next one?