To keep my word for 2019, Love (read about it here), in mind, I came up with the idea to title each month’s wrap with a song title that includes love. Lucky for me there are many, many songs with the word love in the title.

The subject does not refer to being injured. I am reminding me of the stuff I need to do so that I can remain injury free. So far, knock on wood, running has been going well and my body is feeling pretty good. There were three races/supported runs this month: a 3.75 miler, a 10k, and a 3 miler, and all three went well. I considered  these to be speed work, which allowed me to get in a couple of speedwork sessions per week somewhat painlessly.

Getting in scheduled runs
We got very lucky with no snow for so long — no accumulations, that is, it would snow now and again but disappear quickly. That all changed with the large snow storm in the middle of January. Which led me to look like a drowned rat one day while trying to figure out where to run long that weekend.

There were also some extremely cold days, and then some extremely cold and windy days. There were more treadmill runs than I’d like. It definitely wasn’t easy, which is why I hate training through the winter, but so far, so good. Except we’re going back into the deep freeze (again) this weekend with my longest long run on tap . . .

Grade Earned:  A+

Recording my runs
I have combined my running journal and my planner into one journal this year. It’s a compromise between a laid out for you planner and a bullet journal. There isn’t really quite enough space, but I’m making it work and I really love it. Maybe 2020 will see me go full frontal Bullet Journal.

Grade Earned: A

Dynamic Warmup
So many cold runs. So many skipped warmups. I didn’t always skip them, but when it was really cold I just couldn’t stand to stand around there warming up — which is rather stupid, when you think about it, as the whole point of warming up is to make sure your body is ready to run and prevent injury.

Grade Earned: B-

Foam Rolling
Still going strong on the foam rolling front. Doing it before I run (before I’m tired, cold, and hungry) has definitely helped to make it a habit (and you can get more tips to create habits here). I did, however, skip it before my long run last weekend because I wasn’t planning to run that day and then I decided to do it and whoops! No time.

You know what? It actually made a difference. Not in a good way. That and the fact my hamstrings are begging for more stretching. Lesson learned.

Grade Earned: A-

Nutrition
With the holidays in the rear view mirror, I have definitely worked hard at cleaning up my eating. Weight is slowly coming off. I’m sure Savannah will put a monkey wrench in that, but that’s a topic for next month’s wrap.

Grade Earned: A-

Support

• Massage? No.
• Chiropractor Appointment? It’s been a while, but with a race coming up, I knew it was time so I made an appointment..
• Do I need a hair appointment? Need to make an appointment, planning on doing that soon.
• The occasional foot epsom soak happens.

Grade Earned: A-

Cross Training
After a long hiatus I’ve started to lift weights again — a little. I keep going after longer Yoga and Pilates sessions. It’s much easier to fit in short and sweet, which I do, but I also know it takes the body time to warm up (damn warm ups!) so longer can be better, at least sometimes. I have ridden the stationary bike a little more.

Grade Earned: B

January 2019  gets  . . . 
. . . an A-. I think in a way it was a better month than October, getting back to more basics, but As are for perfection and it certainly wasn’t perfect.

January Goals:

• • Continue to Prehab. Y. As always, something is always better than nothing. I’ve done pretty good with this — there are occasional skipped days, some days I don’t get to everything, but like I said — something is always better than nothing.
  • Add on some short strength training 2-3 x week.Y. I have been doing a short Iron Strength workout every week. They’re really short — but really effective, too. I try to get in either another bodyweight or strength training, too.
  • Bring more yoga back into my life.Y. I have been alternating Pilates, and Yoga, and strength training. It rarely all gets done, but there are only so many hours in a day. Again, something is better than nothing.
  • Some extra Core TLC.N. The one that got away . . . oh sure, some of the routines I do definitely work my core. Especially the Pilates — I can see the difference. So it’s all good anyway (I think).
  • Foam roll almost daily.Y. I’d really like to say daily, but I just know that won’t happen. 
  • Play around with savory snacks (and report back on them!).N. I have just a few I enjoy. This month, it’s time to add at least one more savory snack to my repertoire! Well, I did make some soup from Tone it up and had that as a snack several times. But those sweets have a way of creeping back in.
  • Meal plan on the weekends!Y. Much easier to shop and eat well when I have a plan. 

Which leads me to February Goals:

• • Continue to Prehab.As always, something is always better than nothing.
  • Add on some short strength training 2-3 x week.Pilates is a great workout, but I truly believe that actually lifting weights will help me age better. So while I’ll continue to concentrate more on Pilates and Yoga, I need to start lifting, even if it’s just a little.
  • Continue alternating Yoga & Pilates — emphasis on Yoga.While I never stopped doing yoga, I realized one day, when I was so stiff during a yoga DVD, that I’ve let it slide more than I should. Way more. I do wish there was time to keep all the activity balls in the air!
  • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
  • Play around with savory snacks (and report back on them!). I have just a few I enjoy. This month, it’s time to add at least one more savory snack to my repertoire!
  • Meal plan on the weekends!Much easier to shop and eat well when I have a plan. 
  • Plan out meals the day before.I started this in January, and I did it sometimes, but I really do make it more of a habit.
  • Be mindful of eating on vacation.Yes, I’ll no doubt indulge — but eating badly makes me feel badly, and not even a half marathon can erase that. When I indulge, enjoy every bite. But not every meal should be an indulgence!

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup