Day 9 Training

Does anyone really need to be this flexible???

Stretch & strength training today! I love Monday's, it feels so good to stretch out all of my sore achy muscles. My knee is still sore, but I am keeping muscle rub on it, and taking Advil, so it's under control. I took a yoga class at 8 a.m. this morning, and pretty much did all of the "modified" poses. This particular instructor has the joint structure of a Barbie doll. I am not certain that it is natural to contort the body into some of those positions, and I certainly did not need that kind of a stretch for my training needs. Plus I wanted to be gentle with the knee today; class was about an hour, and then I hit the weight room floor for a leg workout. My workout routine is listed below.

Smith machine squats 3 sets 12 reps 50# total weight
seated leg press 3 sets 12 reps 145#
seated leg extentions 3 sets 12 reps 70#
prone leg curl 3 sets 12 reps 55#
seated leg curl 3 sets 12 reps 60#
hip adduction (inner) & hip abduction (outer) 3 sets each 12 reps each 90#

*Note: there are a lot of different exercises that will work the same muscle group, the routines listed on this blog are what I usually do , but if a machine is tied up or I need to mix it up, then I choose a different way to work whatever muscle group I'm on. It's good to mix up the order, and the types of machines or weights you are using, this results in muscle confusion, and keeps you progressing towards your goal.
If you want to know how to perform any of these exercise, there are a ton of YouTube videos available. A guy named Scott Herman offers some good ones & he performs everything with his shirt off -- {guess that makes him stronger?}

P.S. Don't forget to eat a nutritious breakfast after all of your hard work, here's mine. Bon Appetit

Day 8 Training

Long run Sundays! I really look forward to Sundays, and logging my long run for the week. I've worked hills, and done speed work at the track, lifted weights, done sprints, and by the time Sunday comes I can just kick back into a relaxed pace and enjoy my run. I have time to think, time to plan, time to work things out in my mind. And, I have conversations with God. It is a time for me to turn the cell phone off, and ignore the world. I put my ear buds in, turn on some soothing even tempo music, and look forward to the next hour of solitude.
I decided last week to increase each of my Sunday runs by an extra mile, so this week is a six miler. I have the fitness level to do this, and I feel that I will be more prepared if I have already ran a thirteen mile leg prior  to race day. Sometimes it is that last mile that can take you by surprise, and I want to be prepared for it.
I decided to run in the evening, as I have church from 9 a.m. to noon, and I love my naps on Sunday. I started my run around 6 p.m. and headed out on Grand Canyon. From GC to the stake center on Azure is 3 miles, so an out and back was the game plan. I like running up Azure, because it is a long mild ascent to the church building, which really trains the muscles to accomodate a climb when they are just getting used to an even tempo pace. Mixing it up is a good thing!
I felt really good for the first 3 miles, and then at the top of the hill turn around my right knee started acting up. It is so frustrating. I have been running with this knee issue for so long (like 8 years!) I guess I don't want to have a doctor look at it, because I just know he is going to tell me to stop running and even if it can be fixed I'll have down time. I do not handle "down time" well, I get very irritable. I NEED my running. I often wonder what it would be like to be able to run and not have to baby a dumb knee injury. This knee is the only reason I haven't run a marathon yet. I honestly don't think it would hold out for 26.2 miles. Maybe with duct tape and some serious meds, but I'd pay for it later. I pushed the limits last year when I did a 100 mile bike ride. I was in so much pain afterwards that it about took me down to the ground. I am a glutton for punishment--I'm riding the 100 again this year, but definitely with a different strategy for managing the pain, and the hours of work this knee is going to go through. It holds me back so much. I could be faster, and push harder if it weren't for the pain. As it is, I constantly push it to the edge. I am one of those people who keeps going, even when I'm hurt. I have ran on a sprained ankle, which ended up taking 9 months to heal, because I wouldn't stay off of it. I had plantar fasciitis (this bad boy takes you to a whole new level of pain, just try getting out of bed in the morning and standing on the affected foot.) I ripped my big toenail off, and had major issues with that, but still I ran. Whatever doesn't kill you makes you stronger, right?
Well, the last 3 miles were not so pleasurable, but I kicked into Chi Running (pronounced chee) mode, and made it home. If you aren't familiar with Chi Running, I recommed taking a look at the program--especially if you are prone to running injuries.

Overall, not the best run, but I didn't die, so it's a success. The knee is very sore tonight, and a bit swollen, so I'll ice it for 24 hours, take some Advil, and wear my sturdier knee brace for my long runs.