Monday: Strength training with Ryon and Val
Today was a repeat of workout #1. My calves were sore coming into this workout, and it just so happened we didn't work calves today. Not sure if they are sore from my Saturday workout or from the half marathon the day before. The one legged leg presses are really hard for me. I don't even have any additional weight on it either, just the weight of the bar. Hopefully this will get easier. I remembered most of the exercises from last time. I am still having trouble with one of the exercises that requires balance and coordination, I have none of that. For this exercise we use the cable cross machine and stand on a platform working the gluts. I liked the back exercises that we did today.
Tuesday: Rest day
I don't remember the last time I had a rest day! It is cold and icky out today so I figured today would be a good day for one. Plus I have trail runs I want to do on Wednesday and Thursday.
Wednesday: Run 30 minutes
I ran for about 30 minutes tonight. I don't know exactly since I ran without a watch, that is nice to do sometimes. This was scheduled to be an easy run so a watch may have made me run faster. I ran 4 times around Quarry Lake. I was dreading this run since it was dark, I was running by myself, it was cold and I was hungry. Once I started running though I felt great. I had my ipod with me, hopefully I will remember that more often.
Thursday: Weights legs/back/core + Rogue hill workout
I woke up at 6 this morning since I was meeting Val for a strength training workout, card #3. I walked Domingo first for a warm-up. Val ended up missing the workout :( I am glad I did it though, I did all of the exercises except one (which I needed her help with). I wouldn't have had the incentive to wake up for such an early workout if I wasn't meeting Val there! I am getting better at waking up early though....
Rogue quality workout at the HOL. Our group had their first week meeting today. We ran 4 loops which went down fox hollow and up the HOL. Robert calls this his triangle workout. It starts with a downhill, short flat section, and uphill for the hill of life. For the first 3 loops we were to run one section easy and two hard. For the last loop we were to run all sections hard. I wasn't able to run all of the uphills but did a fast powerwalk when I couldn't run. It was pretty dark for the last loop, but I like it that way :) Luckily I remembered the route pretty well for that last loop so didn't have to rely on finding the flags. Each loop took about 15 minutes. After the run I was freezing while we were standing around. I was cold for the rest of the night. Jon locked his key in his car so we had to wait for AAA to come. Luckily we drove separately so were able to stay warm in my car.
Friday: Hike with Domingo
I took today off of work so I slept in this morning. I was tired from the workout last night. I had some errands today and had a massage. Tana did a deep massage of my calves since they were tight. After the massage I did a hike at Turkey Creek with Domingo, we saw a few other dogs there. It was perfect weather for a hike.
Tuesday, January 27, 2009
Monday, January 26, 2009
Jan 25 3M Half Marathon
Time: 2 hr 5 min
Weather: Cold :)
Originally when I had considered doing this race I thought it would be fun half to race. But because of my knee injury I hadn't had many miles in and minimal road miles and no speed work. So my race plan was to run conservatively and keep to a 9:30-9:45 pace. My estimated finish time was between 2hr 3 min t- 2 hr 7 min. If I was feeling good after mile 10 I had planned to pick up the pace.
My race day run went beautifully to plan. I kept a 9:30 pace for most of the run. I felt pretty comfortable most of the run, the last mile was really tiring for me though. I took a much needed restroom break around mile 4 :) I carried my own water bottle, I was very glad for that decision. I also brought one apple pie Hammergel gu. I ran out of energy during the race and needed more food, I think that is why I wasn't able to pick up the pace any after mile 10. Next time I need to bring more food with me. These road runs aren't stocked with food the way trail runs are. It was fun seeing so many people cheering from the sidelines! I saw Murali, Cheri/Jeff/Molson (twice!), and my physical therapist ryan. Jon met me at the finish line. It wasn't too hilly, and the hills that were there didn't bother me/tire me too much. The hardest section of the course was on Burnet, that section lasted so long. I loved running on Duval and seeing all of the cute houses.
This run was fun!
Weather: Cold :)
Originally when I had considered doing this race I thought it would be fun half to race. But because of my knee injury I hadn't had many miles in and minimal road miles and no speed work. So my race plan was to run conservatively and keep to a 9:30-9:45 pace. My estimated finish time was between 2hr 3 min t- 2 hr 7 min. If I was feeling good after mile 10 I had planned to pick up the pace.
My race day run went beautifully to plan. I kept a 9:30 pace for most of the run. I felt pretty comfortable most of the run, the last mile was really tiring for me though. I took a much needed restroom break around mile 4 :) I carried my own water bottle, I was very glad for that decision. I also brought one apple pie Hammergel gu. I ran out of energy during the race and needed more food, I think that is why I wasn't able to pick up the pace any after mile 10. Next time I need to bring more food with me. These road runs aren't stocked with food the way trail runs are. It was fun seeing so many people cheering from the sidelines! I saw Murali, Cheri/Jeff/Molson (twice!), and my physical therapist ryan. Jon met me at the finish line. It wasn't too hilly, and the hills that were there didn't bother me/tire me too much. The hardest section of the course was on Burnet, that section lasted so long. I loved running on Duval and seeing all of the cute houses.
This run was fun!
Jan 24th Barton Creek 6.5 mile trail run + weights
Today was the first day of Jemez training, we met at 7:30am at the Spyglass entrance of Barton Creek. I am happy about the 7:30am starting time so that I have time to take Domingo for a walk first. Jon and I did an easy out and back for 6.5 miles. It was chilly out, but once I started running I was ok. I was freezing when I finished running though! We saw some people from Joe's Rocky Hill Ranch class after at TacoDeli.
Later in the afternoon I met Val at PureAustin to do our workout card #2 (legs, back, abs). Since I had a race the next morning I had planned to make it an easier workout and only do 2 sets of the exercises, but once I started I decided since I was there I should just do the whole thing! The exercises took us a long time, we understood most of them except for one of the back exercises we weren't sure if we were doing right. We will have to ask Ryon when we see him.
Later in the afternoon I met Val at PureAustin to do our workout card #2 (legs, back, abs). Since I had a race the next morning I had planned to make it an easier workout and only do 2 sets of the exercises, but once I started I decided since I was there I should just do the whole thing! The exercises took us a long time, we understood most of them except for one of the back exercises we weren't sure if we were doing right. We will have to ask Ryon when we see him.
Friday, January 23, 2009
Jan 21-23 Workouts
Wed: Strength training
Val and I met with Ryon for our 3rd personal training session. We again concentrated mostly on legs and back since they are the largest muscle groups.
Thursday: 30 min elliptical and hot yoga
I met Val this morning at the gym. We did the elliptical trying to keep our heart rates at about 130. Then we did some bicep and tricep exercises for about 15 minutes. After work I went hot yoga at the gym. I love this class and think it is important for my flexibility. My Jemez running class starts next week and meets on thursday nights so I will have to go to the sunday yoga class instead. There is also a friday yoga class after spin that I want to try....
Friday: Walk with Val/Logan/Domingo at Allen Park
Val and I walked for about 45 min this morning. It was fun!
Val and I met with Ryon for our 3rd personal training session. We again concentrated mostly on legs and back since they are the largest muscle groups.
Thursday: 30 min elliptical and hot yoga
I met Val this morning at the gym. We did the elliptical trying to keep our heart rates at about 130. Then we did some bicep and tricep exercises for about 15 minutes. After work I went hot yoga at the gym. I love this class and think it is important for my flexibility. My Jemez running class starts next week and meets on thursday nights so I will have to go to the sunday yoga class instead. There is also a friday yoga class after spin that I want to try....
Friday: Walk with Val/Logan/Domingo at Allen Park
Val and I walked for about 45 min this morning. It was fun!
Wednesday, January 21, 2009
Jan 14-20 Vacation week
Wed: Strength training
Strength training session with Ryon and Val. We concentrated on legs/back/core. I was sore from this workout the next 2 days. I was better in time for skiing though. When I get back from vacation I plan to start doing this workout with Val at least once a week.
Thursday/Friday: driving to Colorado
Saturday: Skiing and hiking in Crested Butte
Went skiing for most of the day. When we got back we went hiking with Domingo at Peanut Lake road/lower upper loop.
Sunday: Skiing and snow shoeing 1 hr in Crested Butte
Went skiing in the morning. Jon and I went snow shoeing with Domingo at Long Lake in the afternoon for an hour. We missed the trail on the way there, so hiked straight up a hill like last year. We did find it on the way back so made a nice loop out of it. I ran some of this with my snow shoes on the way back.
Monday: Snow shoeing for 1 hr at Crested Butte
In the morning we went snow shoeing with Domingo at Slate River for an hour.
Tuesday: 6 mile trail run at Palo Duro
Jon, Domingo and I ran the Lighthouse trail at Palo Duro this morning. It was gorgeous and the weather was perfect! I was proud of Domingo, he did great! This was his longest run so far, but he has been on long hikes before.
Strength training session with Ryon and Val. We concentrated on legs/back/core. I was sore from this workout the next 2 days. I was better in time for skiing though. When I get back from vacation I plan to start doing this workout with Val at least once a week.
Thursday/Friday: driving to Colorado
Saturday: Skiing and hiking in Crested Butte
Went skiing for most of the day. When we got back we went hiking with Domingo at Peanut Lake road/lower upper loop.
Sunday: Skiing and snow shoeing 1 hr in Crested Butte
Went skiing in the morning. Jon and I went snow shoeing with Domingo at Long Lake in the afternoon for an hour. We missed the trail on the way there, so hiked straight up a hill like last year. We did find it on the way back so made a nice loop out of it. I ran some of this with my snow shoes on the way back.
Monday: Snow shoeing for 1 hr at Crested Butte
In the morning we went snow shoeing with Domingo at Slate River for an hour.
Tuesday: 6 mile trail run at Palo Duro
Jon, Domingo and I ran the Lighthouse trail at Palo Duro this morning. It was gorgeous and the weather was perfect! I was proud of Domingo, he did great! This was his longest run so far, but he has been on long hikes before.
Tuesday, January 13, 2009
Jan 10 2009 Bandera 25k Race Report
Time: 3:16:38
Jon and I started our trip to Bandera on Friday after lunch. Domingo was staying at Dog Boys since he couldn't stay in the hotel room and also since he wasn't allowed on the race course. I missed him, but I think he had more fun at Dog Boys! We checked into the Rancho Cortez Dude Ranch around 3 and ran into JoAnna and Alicia. After checking in and walking around the property we headed to the Hill Country SNA to check out the kid 1 mile race that was starting at 4. Both Kelly and Stephanie's sons were entered in the race! The kids were all so cute running, and were all so thirsty when they were done :) They got these really cool lizard trophies for running ....
We hung out for a bit, listened to Joe's prerace speech and ate the pasta dinner that was catered by Brick's. It was yummy!! I was still hungry after I ate though and I forgot to buy Jon a meal ticket. I was feeling really bad about it but Gordon came to the rescue, he had a couple of extra meal tickets that he wasn't using. So Jon got to eat and I got to go back for seconds!
It was getting chilly, and I wanted to get my race clothes ready for the morning so we went back to the hotel shortly after dinner. Set the alarm for 6am for the next morning!
I was well rested on race morning. The winds were really loud though so I was scared to go outside. I think it was in the 40s in the morning. I ate a cereal bar and part of a banana and then we headed to the park. It was hard deciding what to wear since it would feel warmer once the sun came out. I decided on shorts, a short sleeve shirt, long sleeve shirt and my wind breaker. This ended up being a bit much and I kept my wind breaker on way longer then it needed to be. I think I would have been fine with my short sleeve shirt, arm sleeves and the wind breaker. I also carried my nathan pack the whole time with water and a hand held bottle of spiz. I am glad I brought my gloves! They easily fit into my nathan pack when I no longer needed them.
Jon and I went under the tent before the race to warm up. We saw Brenda, John Brown, Ed, Melissa and Kurt so went over to say hi. Melissa was sick so wasn't running. We lost track of time, and saw that it was just about 7:30. Oops! I thought that the start line for the 25k was right outside of the tent, but we had to hike down the road a little bit. By the time we got there the runners had already started. No big deal though since I was planning to take it easy for this race. My longest run was the Sunday before of 9 miles and I hadn't been running much because of my knee injury. Brenda and John were running together so I figured I would hang out with them. I stayed with them until the first aid station, maybe half an hour or so. They had stopped to get water and I kept on going. I took it easy for about the first hour and a half but then decided to pick it up a little. I passed JoAnna at about this point, but hadn't run into anyone else that I know. I wouldn't for the rest of the race. I did keep saying the same group of people for the rest of the race. I would pass some on downhills or at the aid stations and get passed later by the same people on the uphills.
I loved the downhills and even the uphills in the race but dreaded the flats. The flats were in very windy sections of the course. The downhills gave me energy to go faster and the uphills were a welcome walking break :) I was happily surprised to see Jon and Melissa at 2 of the aid stations! I didn't stop to say hi but I did wave and was glad that they were there! It was a nice pick me up. I was thankful that my right knee didn't hurt for most of the race, only when going down ledges. I did tend to favor my left knee for the ledges, which probably isn't a good thing.
After my race, I hung around to see others finish the 25k and to get pictures of them. Jon and I went to lunch at Bricks, I had the tortellini just like the pre race dinner the night before, it was so good. We didn't have time to go back and shower since we needed to be back to volunteer at the race. We hung glow sticks from 3-5:30 on a 5 mile loop from Cross Roads to Last Chance. I had run this part of the course toward the end of my 25k mile race! I still had lots of energy left from the run. We got back just in time to see Savitha finish the 50k.
I am looking forward to doing the 50k next year!
Jon and I started our trip to Bandera on Friday after lunch. Domingo was staying at Dog Boys since he couldn't stay in the hotel room and also since he wasn't allowed on the race course. I missed him, but I think he had more fun at Dog Boys! We checked into the Rancho Cortez Dude Ranch around 3 and ran into JoAnna and Alicia. After checking in and walking around the property we headed to the Hill Country SNA to check out the kid 1 mile race that was starting at 4. Both Kelly and Stephanie's sons were entered in the race! The kids were all so cute running, and were all so thirsty when they were done :) They got these really cool lizard trophies for running ....
We hung out for a bit, listened to Joe's prerace speech and ate the pasta dinner that was catered by Brick's. It was yummy!! I was still hungry after I ate though and I forgot to buy Jon a meal ticket. I was feeling really bad about it but Gordon came to the rescue, he had a couple of extra meal tickets that he wasn't using. So Jon got to eat and I got to go back for seconds!
It was getting chilly, and I wanted to get my race clothes ready for the morning so we went back to the hotel shortly after dinner. Set the alarm for 6am for the next morning!
I was well rested on race morning. The winds were really loud though so I was scared to go outside. I think it was in the 40s in the morning. I ate a cereal bar and part of a banana and then we headed to the park. It was hard deciding what to wear since it would feel warmer once the sun came out. I decided on shorts, a short sleeve shirt, long sleeve shirt and my wind breaker. This ended up being a bit much and I kept my wind breaker on way longer then it needed to be. I think I would have been fine with my short sleeve shirt, arm sleeves and the wind breaker. I also carried my nathan pack the whole time with water and a hand held bottle of spiz. I am glad I brought my gloves! They easily fit into my nathan pack when I no longer needed them.
Jon and I went under the tent before the race to warm up. We saw Brenda, John Brown, Ed, Melissa and Kurt so went over to say hi. Melissa was sick so wasn't running. We lost track of time, and saw that it was just about 7:30. Oops! I thought that the start line for the 25k was right outside of the tent, but we had to hike down the road a little bit. By the time we got there the runners had already started. No big deal though since I was planning to take it easy for this race. My longest run was the Sunday before of 9 miles and I hadn't been running much because of my knee injury. Brenda and John were running together so I figured I would hang out with them. I stayed with them until the first aid station, maybe half an hour or so. They had stopped to get water and I kept on going. I took it easy for about the first hour and a half but then decided to pick it up a little. I passed JoAnna at about this point, but hadn't run into anyone else that I know. I wouldn't for the rest of the race. I did keep saying the same group of people for the rest of the race. I would pass some on downhills or at the aid stations and get passed later by the same people on the uphills.
I loved the downhills and even the uphills in the race but dreaded the flats. The flats were in very windy sections of the course. The downhills gave me energy to go faster and the uphills were a welcome walking break :) I was happily surprised to see Jon and Melissa at 2 of the aid stations! I didn't stop to say hi but I did wave and was glad that they were there! It was a nice pick me up. I was thankful that my right knee didn't hurt for most of the race, only when going down ledges. I did tend to favor my left knee for the ledges, which probably isn't a good thing.
After my race, I hung around to see others finish the 25k and to get pictures of them. Jon and I went to lunch at Bricks, I had the tortellini just like the pre race dinner the night before, it was so good. We didn't have time to go back and shower since we needed to be back to volunteer at the race. We hung glow sticks from 3-5:30 on a 5 mile loop from Cross Roads to Last Chance. I had run this part of the course toward the end of my 25k mile race! I still had lots of energy left from the run. We got back just in time to see Savitha finish the 50k.
I am looking forward to doing the 50k next year!
Thursday, January 8, 2009
Jan 5 - 9th Workouts
Monday: Weights with Val & Ryon
Val and I had our first personal training meeting with Ryon today. We met at 3:45pm, it was nice having a break from work. We concentrated on legs today. Ryon has us do exercises where we also have to use our core. It was a little hectic and we didn't get to all of the exercises we had planned. I am glad Val is doing this with me since I probably won't remember how to do all of these exercises on my own. It was a great workout and I am looking forward to our next one.
Tuesday: rest
Wednesday: 6 mile night run Barton Creek
Jon and I ran with the HCTR running group today let by Marcia. Roger, Daniel and Murali were also there. I was happy that Jon got to see some of the non-main trails of Barton Creek. Well not really see since it was dark :)
This was a nice easy paced run, we walked all of the uphills. It was good to stretch out the legs before Bandera this weekend. I didn't fall this time and my knee didn't hurt at all!!! It was a great night for a night run ....
Thursday: Pilates at Pure Austin
Friday: drive to Bandera
Val and I had our first personal training meeting with Ryon today. We met at 3:45pm, it was nice having a break from work. We concentrated on legs today. Ryon has us do exercises where we also have to use our core. It was a little hectic and we didn't get to all of the exercises we had planned. I am glad Val is doing this with me since I probably won't remember how to do all of these exercises on my own. It was a great workout and I am looking forward to our next one.
Tuesday: rest
Wednesday: 6 mile night run Barton Creek
Jon and I ran with the HCTR running group today let by Marcia. Roger, Daniel and Murali were also there. I was happy that Jon got to see some of the non-main trails of Barton Creek. Well not really see since it was dark :)
This was a nice easy paced run, we walked all of the uphills. It was good to stretch out the legs before Bandera this weekend. I didn't fall this time and my knee didn't hurt at all!!! It was a great night for a night run ....
Thursday: Pilates at Pure Austin
Friday: drive to Bandera
Monday, January 5, 2009
New Years Week
Wednesday: 25 min run Walnut Creek
Jon and I did a run at Walnut Creek around dusk. We did one BMX loop and one Windy loop.
Thursday: 6 miles Rogue Barton Creek Training run
I went for a run with my class today, I don't remember the last time I was in class since to my knee injury. We started at the hill of life, taking the easy way down. We then stayed on the main trail until we crossed under Mopac. This ended up being about 6 miles. My knee didn't hurt at all during this run! I ran for the first 2 miles alone and then ran the rest with Courtney and her Max. I was happy to have them to run with since it was dark! We kept at a pretty easy pace but enough to make us tired.
Friday: Yoga/Pilates
I did a few weight exercises before yoga. I had such a bad headache that I almost decided to skip yoga. I am glad I didn't though since by the end of class my headache went away! Maybe it released some of the tension in my neck and shoulders. This was a gentle yoga/pilates class but I did like it a lot.
Sunday: 9 mile run at Barton Creek/Hot Yoga
I ran for 8 - 9:45am at Barton Creek this morning. It started out cloudy and in the low 50s. When I was done with the run I felt cold. I think by this time it had gotten into the 40s!!! During my run however was perfect running temperatures. There were other runners out there but none I knew, I also saw lots of dogs hiking and wished Domingo was with me. I felt great during this whole run. My knee felt a little stiff though and hurt a little when I was doing down steep ledges.
In the afternoon I tried a new class at my gym, hot yoga. The room was heated to about 90 degrees. I loved it! It wasn't too hot where I got dizzy. I had to do modifications for a couple of the posed because of my right knee.
Jon and I did a run at Walnut Creek around dusk. We did one BMX loop and one Windy loop.
Thursday: 6 miles Rogue Barton Creek Training run
I went for a run with my class today, I don't remember the last time I was in class since to my knee injury. We started at the hill of life, taking the easy way down. We then stayed on the main trail until we crossed under Mopac. This ended up being about 6 miles. My knee didn't hurt at all during this run! I ran for the first 2 miles alone and then ran the rest with Courtney and her Max. I was happy to have them to run with since it was dark! We kept at a pretty easy pace but enough to make us tired.
Friday: Yoga/Pilates
I did a few weight exercises before yoga. I had such a bad headache that I almost decided to skip yoga. I am glad I didn't though since by the end of class my headache went away! Maybe it released some of the tension in my neck and shoulders. This was a gentle yoga/pilates class but I did like it a lot.
Sunday: 9 mile run at Barton Creek/Hot Yoga
I ran for 8 - 9:45am at Barton Creek this morning. It started out cloudy and in the low 50s. When I was done with the run I felt cold. I think by this time it had gotten into the 40s!!! During my run however was perfect running temperatures. There were other runners out there but none I knew, I also saw lots of dogs hiking and wished Domingo was with me. I felt great during this whole run. My knee felt a little stiff though and hurt a little when I was doing down steep ledges.
In the afternoon I tried a new class at my gym, hot yoga. The room was heated to about 90 degrees. I loved it! It wasn't too hot where I got dizzy. I had to do modifications for a couple of the posed because of my right knee.
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