Category Archives: Weekly workouts

Post-injury running update

Hello! Wanted to pop in quickly to do a little update since I am officially running again! Not much and definitely sloooooow, but I’m happy to be pain free, finally!

Dr. Travis McCathie (who is a miracle-worker and super awesome – shout out to Tracy for the recommendation) gave me the “all-clear” to run again on November 22 and on November 24, I ran for the first time in 52 days.

I ran for 20 minutes and surprisingly, cardio-wise I felt pretty good! My legs, however, protested almost from the very beginning. Instead of running, I took the dog on a 2.3 mile walk the next day and ran again for 20 minutes the day after that. It went about as well as the first run, but I felt tired. I took four days off before running again and in those four days, it was a struggle to get through the day, my body felt sore and a lot of my adrenal fatigue symptoms reemerged.

A trip to see my acupuncturist, along with some herbs, paying really close attention to my diet (AKA EATING LESS SUGAR) and a renewed effort to get a solid eight hours of sleep at night, and I started to feel better. I ran again on December 1st and 3rd and increased my time to, wait for it, 23 MINUTES for each of those runs!

Then, on December 5th, something happened. It snowed and got cold AF and I haven’t run since. But what being injured (and tbh, a lack of motivation to run outside in the cold) brought back to my life is the reminder that I love working out and I love variety! Case in point: After a group rock climbing event with my Oiselle teammates, I’ve been climbing once per week and recently invested in my own gear. I love it!

I also started up with a hot yoga practice again at my old studio in Bloomington and it makes me SO HAPPY. I’m only going once per week right now, but it’s one of the things I most look forward to each week and I know the heat and sweating is so good for my body.

Also, last night was the best spin workout I’ve had in years. The instructor had great energy and we got a full-body workout with a weight bar for our arms and core and I loved the variety of sprints and hills throughout class.

Last, but not least, I finally feel like I’ve got a routine down with self-care and strength training at home. Every evening I do something – alternating between foam rolling/stretching, a quick strength circuit, core, PT exercises, etc.

While, yes, I’m still pretty inconsistent with running these days, I’m cautiously optimistic that I could have some decent races ahead of me this spring. Although this line of thinking inevitably led me to registering for races, when my original plan was to wait until Feb. ¯\_(ツ)_/¯

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Whistlestop Half Marathon Training: Less Than Seven Weeks to Go!

Monday: 20 minute swim + legs/glutes

A week out of the pool and the remnants of a cold made this a bit rough, but I still saw improvement in the time it took me to complete my time — I’m getting faster!

Tuesday: 3.52 miles (9:35 pace) + abs

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That afternoon, I headed the new and shiny U.S. Bank Stadium for a VIP BiPro Protein Water launch event. It was cool to see the new stadium and the BiPro folks even introduced me to pro runner Jordan Hasay and former pro (and Minnesota Vikings) NFL player Ben Leber! They were super nice and it was fun to chat running, nutrition and recovery. I’m hoping to have an event recap (with a sweet discount code!) up tomorrow.

Wednesday: Arms/back + Jasyoga

Thursday: 3.18 miles (9:35 pace) + abs

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Tired after abs

Friday: Total body strength training

Saturday: 1.62 mile walk + abs

Probably should’ve gotten my run in on Saturday, but my hip and knee were bothering me so I took an extra rest day. And I knew I was going to be at the State Fair walking around a lot, so I didn’t want to overdo it.

The Dixie Chicks were amazing. I’ve loved them for forever and had given up on my dream of seeing them live, so I was thrilled when they announced their world tour, with a stop in MN!

On top of everything, we had the BEST SEATS EVER!

Photo credit: @mlswenson

Photo credit: @mlswenson

Since I’ll be going back to the fair with the fam, I kept my eating relatively under control while I was there — a Pronto Pup, some wine and a beer, some Chicago Mix popcorn and a salmon and shrimp slider (DELICIOUS), and I called it good.

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Sunday: 4.18 miles (10 min pace)

Oh boy, this was rough. I already knew I wasn’t going to run as far as I should, seven weeks out from a half because my hip was bothering me, but once I got out there, it was hard to even make it four miles! It was hot (I didn’t get out until around 2) and I obviously didn’t have enough water for a warm day (and all of the adult beverages the night before). My first mile was around 10:40 — I wanted to go out easy, but I couldn’t have gone faster if I wanted to. I did pick up the pace a little and finished my last mile in 9:45.

This week is all about continuing my strength training and coming up with a plan with my PT to get me through the half.

Have you been to the/a State Fair this year? What’d you eat?

I’m linking up today with Jess and Jess!

Whistlestop Half Marathon: Week ???? (oh, and it’s my birthday today!)

The Right Fits

I’m linking up today with Jess and Jess!

 

 

I’ve mentioned it on social media, but I’m officially registered for the Whistlestop Half Marathon in Ashland, WI on October 15. I had hoped to get into the TC 10 Mile, but no such luck. I’m finally getting excited about Whistlestop though, and even though I’m sure I’ll be a bit jealous come TCM weekend, I’m looking forward to being a super spectator!

I’ve been dealing with setback after setback since Garry Bjorklund. After my hip, it was my hamstring and most recently, a bad summer cold/sore throat. But I’m working with Coach to train conservatively, I’ve been upping my cross training (oh, how I’ve missed the pool) and sticking with PT. Here’s what last week’s training looked like:

Monday: 20 minutes in the pool
Swimming after not swimming for awhile is quite humbling. Woof.
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Tuesday: 20 minutes easy (9:53 pace). No pain, but felt off balance. Went to PT and got new exercises.
Wednesday: 30 minutes (9:41 pace) followed by 20 minutes in the pool. Similar to Tuesday — no pain, but felt off balance through my hips.
Took my run indoors today

Took my run indoors today

 
Thursday: 20 minutes in the pool
I definitely could feel it in my arms — I probably wasn’t ready to swim two days in a row.
 
Friday: 20 minutes, (10:21 pace)
I decided to do daycare drop with off with the stroller to ensure an easy pace and it worked!
Saw this baby bird on my run today. Yay #nature

Saw this baby bird on my run today. Yay #nature

Saturday: Gopher to Badger 5K – 26:28, 8th in AG
Started out at around a 9:20-9:30 pace and picked it up every half mile, down to around 7:55 at the end. I felt good! Left hamstring was a little twinge-y, but felt good afterwards. I had a sore throat starting and that bothered me more than anything. Andrea also had a great race!

Coffee + carbs, post race

Coffee + carbs, post race

Sunday: 7.5 miles on my bike and 1.72 mile walk
Since I sold my road bike last year, I dusted off the ol’ Huffy and biked to Lake Nokomis to cheer on some friends at the YWCA Women’s Tri. It was a gorgeous day for it and was fun to see all of the athletes. It ALMOST made me want to do another tri 😉 I made it home just in time to see the first women finish the marathon.
Later that day, I rounded up the baby and the pup for a walk to see if it’d help Little C’s bad mood. And, it did!

This week’s focus is increasing my mileage again (slightly) and more cross training. Hoping for less humidity!

Update: Weekly Workouts

Besides the Red, White and Boom relay, I’ve been taking things verrrry easy, going to PT once a week and doing LOTS of yoga. I’ve been feeling good, so this is the first week Coach is having me do any kind of speedwork and I’m so excited! In the meantime, here’s what last week’s running, etc. looked like:

Monday: Red, White and Boom! Half Marathon Relay

Tuesday: 20 minute recovery run (actual run 19:38 – 2 miles, 9:49 pace) + yoga

The forecast was calling for rain in the next hours or so, so I grabbed the BOB and headed to daycare to get Calvin, but I failed in beating the storm (actually, Weather Underground failed). So halfway there, when it started pouring, I had to turn around and head back. I finished my 20 minutes, jumped in the car and picked up Calvin. The run felt pretty decent, even having raced the day before. I had gone to PT earlier in the day, so I was a bit sore from being worked on, but nothing too terrible.

Wednesday: Yoga! (and PT exercises)

Thanks to Jessie’s recommendation, a co-worker and I hit up the Galleria’s Root Down, Ramp Up yoga series. It was a HOT day, but yoga in the sunshine felt great.

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Thursday: Yoga + core work

We left the Cities for the cabin around 6:30 p.m. and after we FINALLY made it there (the POURING AND BLINDING rain slowed us down), we put Calvin to bed and I got in some hamstring yoga and core work before going to bed.

Friday: REST (PT exercises and a 5-minute Jasyoga reset)

It wasn’t the nicest day at the cabin, so we laid around for much of the day before heading to the Grand Rapids Legion (oh yeah) for Burger Night with J’s grandparents 🙂

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I won some steaks in the meat raffle. So yeah, worth it.

Saturday: 40 minute run (4.47 miles, 9:04 pace) + yoga (psoas and a Jasyoga hip sequence)

Jesse and I left the little guy with his grandparents and headed to the Prairie River Trail to get in some miles. It was only 68 degrees, but the sun was quite toasty. I’m SO thankful for my current favorite piece of running gear, my new Oiselle mesh cap!

This hat is magical

This hat is magical

It took a little while for me to warm up. My hip felt fine, but the area in my hamstring/top of the calf that bothered me during Monday’s race, was acting up. Eventually, I settled into a groove and felt otherwise good.

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The rest of the day was glorious. I did some yoga outside and we took Calvin on his first boat ride!

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Sunday: 30 minute run (3.38 miles, 9:05 pace) + core work (and PT exercises)

By the time I got out for this run, it was pretty humid and I was tired from a weekend of relaxing — or maybe it was the beer or lack of anything healthy in my diet. Either way, this run required a LOT of effort. I finished the day with some core work while watching some Olympic Trials track and field!

Who are your T&F favorites who are headed to Rio?

Garry Bjorklund Half Marathon Training: Week Eleven

It’s officially race week! Last week was a very “meh” week of running:

Monday: REST

Neck was still sore so I skipped lifting and just stretched and foam rolled

Tuesday: 5 miles (9:24 pace)

AKA New Garmin Day! The wrist band on my old Garmin came apart and since it’s still under warranty, Garmin offered to send a replacement band. In the meantime, I’ve been wanting to upgrade, so it was the perfect justification 😉 I headed to Mill City Running over my lunch hour and met up with Sara and left with a brand new Garmin!

(and a few other goodies)

(and a few other goodies)

The run later that evening was just OK. Legs continue to feel tired.

Wednesday: REST

Thursday: REST

We decided to make the 5.5 drive to my parents’ house at Calvin’s bedtime so he’d sleep in the car, so we left Minneapolis around 6 p.m. It worked great minus the fact that it was midnight by the time we got there and I was SO TIRED!

Friday: 3 miles (8:50 pace)

Calvin woke up at his grandparents’ house, bright and early at 5:40 a.m. so I got up and get ready to run once Jesse got up. I headed out around 7:30 and it was already hot and sticky (the temp eventually rose to over 90 degrees later in the day!). I love running in my hometown — it’s a great change of scenery and you can usually run (no sidewalks) down the road for awhile before meeting any cars. The only downside is pretty hilly terrain. My legs were feeling this one for the next day or so!

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Saturday: REST

I gave my legs the next day off and we continued to relax at my parents’ house. We headed to my aunt and uncle’s place in the afternoon. They live on my grandparents’ farm and Calvin and Cole got to meet goats, baby chicks, a large dog and some cats. They were both pretty tired afterwards from all the excitement and all the fresh air and all the grass and trees and nature!!!!

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I caught up with some high school friends over a beer and a brat (because, Wisconsin) later that evening.

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Sunday: 6 miles (9:05 pace)

I decided to wait until we got back to Minneapolis to get my “long run” in. We left Wisconsin around 9 a.m. and got back to MN around 3. It was a stressful ride back with traffic and Calvin being pretty unhappy about being in his carseat.

Once we got Calvin down to bed, Kate and I headed out for our run. There was a breeze and the temperature had cooled from the previous two days, but it still felt sticky and I never felt like I ever warmed up. The entire run was hard. Not the run I was hoping for less than a week out from the half, but that’s what happens!

Focusing this week on rest and eating right. I’m not off to a great start since I haven’t been sleeping well, but I’ve been eating pretty well and cutting back on the mileage in a big way. Next update will be post-Garry Bjorklund Half!

Garry Bjorklund Half Marathon Training: Week Ten

Monday: REST

20 minute arm toning circuit and some stretching and foam rolling

Tuesday: 5 miles (9:30 pace)

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Wednesday: REST

Did my PT exercises and some pushups and planks.

Thursday: REST

Did this, instead of running:

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(Not pictured: A couple of delicious glasses of wine.)

Friday: 5 miles (9:20 pace)

Got a free pair of Fitsoks and tested out my new Oiselle stride shorts

Got a free pair of Fitsoks and tested out my new Oiselle stride shorts

Even though the forecast called for morning thunderstorms, I woke up to clear skies. I decided to hit up Flapjack Friday again and had a lovely five mile run with Sara! Bummer though, not even a half a mile into the run, I felt a sharp pain shoot through my neck and shoulders. It was uncomfortable through the rest of the run, but it wasn’t until I stopped running that the pain really set in. I’d experienced something like this a few times in the past, moving wrong in the shower, etc. but this was by far the worst pain. So I found a chiropractor with an opening and carefully drove (without being able to turn my head) to his office for an adjustment. I left still in pain, but slightly looser.

I spent the next 24+ hours laying in bed, icing on and off. Thank goodness for J who took the lead on Calvin duties, especially since Calvin is in a “crawl all over mommy” stage.

Saturday: REST (still in a lot of pain)

Much of Saturday was spent in bed, icing on and off, but I did make it to C’s last swimming lesson (he LOVES the water now!), which made me decide I NEED to get back in the pool to do some lap swimming again.

Sunday: 11 miles (9:29 pace)

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This was rough, but we powered through! Andrea and I met at Lake Harriet and ran the three lakes. It loosened up quite a bit, but my neck/left shoulder bothered me the entire time. Also, was feeling some soreness in my knees.

I need to find a better water bottle to run with. Any suggestions? Luckily, there are plenty of water stops around this route, but I’d still like to hydrate more regularly on warm days.

After we finished, we hit up the Rose Street Patisserie. I tried their chocolate chip cookie (it was OK, I think this batch was overdone) and an unpictured feta and spinach croissant (YUM).

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I’m getting anxious for race day to get here already! I’m still not setting any goals — if everything falls into place like it did on the day of my 10-mile race, I could be looking at a really solid half, but if it’s like my day on Sunday, it could be a struggle. We will wait and see!

Favorite post-run treat?

Garry Bjorklund Half Marathon Training: Week Nine

Monday: REST

I did a 20-minute arm workout (Thanks, Minneapolis Running!), my PT exercises, stretched and foam rolled

Tuesday: 5 miles (9:40 pace)

Pretty much everything was working against me for this one — my calves were in knots still from mowing the lawn over the weekend and I was SO HUNGRY after a busy day of meetings that I scarfed down some food 45 minutes before we headed out on our run. But after a slow and sloggy start, I felt a bit better and then started to hit a wall with around a mile left. The heat and humidity didn’t help.

Friday: 4 miles (9:30 pace)

Andrea and I finally checked out Mill City Running’s Flapjack Fridays! The run starts from Mill City Running in Northeast Minneapolis at 6:30 and there are 2.5, 5 and 7 mile loop routes. We only wanted to go about four miles, so we did an out and back. I never get sick of running across the Stone Arch Bridge. Once we got back to the store, we got in line for pancakes. There were a variety of toppings (um, hello Nutella), but I opted for good ol’ maple syrup and butter.

The rain started just as we dug into our pancakes. It actually felt pretty good after a slightly humid run.

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I headed home to shower and get ready for the day. Since I was working from home, it was pretty easy to ease into the work day!

That night, J and I met up with my co-workers to see Tracy Morgan at Mystic Lake:

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It was a great show and felt good to laugh. SUPER inappropriate, but funny.

Saturday: REST

We hit up Sea Salt for lunch (Calvin’s first trip there!)

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Afterwards, I went with Andrea to see Book of Mormon (erm, for my fourth time). I might have a problem.

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Sunday: MDRA Mississippi 10 Miler (1:29:55)

Hooray for a new 10 mile PR!

I knew I was going to like this race, when I realized the start line was in the middle of a downhill. It was a small field, but I still lined up middle-back of the pack. I made a rookie move by not starting my Garmin until I was about to cross the start line — it took almost three miles for it to finally catch up and find my location.

The race starts on the trails in Crosby Regional Park and as you come up to Shepard Road, you hit the first water stop — around 2.5 miles. I took water, but soon after that, while I was still feeling good, I started to feel kind of chilled and realized I had stopped sweating. The next water stop wasn’t until five miles, but I took two cups of water and also had half my GU. I started feeling a little better, but was still looking forward to the next water stop at mile 7.5. This could have ended up as a disaster, but since it didn’t, I’m just going to learn from it and make sure to better hydrate pre-race next time.

I think my favorite thing about this race was that since it’s an out and back, we got to see the leaders on their way back to the finish. And I’m not kidding, 90% of them actually smiled and said things like “great job” and “keep it up” as they passed us mortals who hadn’t even hit the turnaround point.

I started to pick up the pace around mile five and was keeping it right in the 8:40s. There were some challenging hills on the course, but the downhills made them worth it. I was still feeling good after mile 9, so I decided to try to go sub-8:00 for the last mile. I crossed the finish line and couldn’t stop smiling for the next 24 hours. Everything fell into place and I was really happy how this went. I also learned a lot about where my training has brought me and how I should approach the half in just a few weeks.

I’d definitely recommend this race! It’s well organized, small and a great course (even though it’s an out and back).

Pre-race fuel: Breakfast cookie

Race day outfit: Distance shorts and Oiselle shimmel

Splits: 9:45, 9:04, 9:20, 9:17, 8:40, 8:45, 8:45, 8:42, 8:10, 7:59

28th female, 13th AG