Clear Goals: March 2021

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Spring is a natural time to start becoming more active. Activity is really its own reward, but it doesn’t hurt to have some goals.

All good performance starts with clear goals.
— Ken Blanchard

I may not be planning a performance any time soon, but clear goals in my life are important. No clear goals leads to too much time trying to decide what to do — better known as analysis paralysis. Who wants to waste time dithering about what to do?

Getting in scheduled runs
I ran 3 x week, as planned. Even three times a week seems challenging right now! I may not work at a paid job (right now), but that doesn’t mean I don’t keep myself busy, cause I sure do!

Grade Earned: 

Recording my runs
Like March: started out strong, sort of petered out towards the end of the month. Again keeping myself busy with other things.

Grade Earned: B

Dynamic Warmup
I was quite good at my dynamic warmups as my runs began to become a more normal length. Still working on a few residual niggles that have been niggling at me a long time (making progress) so I know that this is important.

Grade Earned: A

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Foam Rolling
This has become an entrenched part of my morning routine (see more about morning routines here). I do it because it makes a difference. Sometimes I do it both before and after a run. And I work on my feet pretty much every day to keep them happy (see my routine here — I redid it, and I swear there was audio! Ugh. I may have to refilm the whole thing).

We’re going to be working on flexibility in the Facebook Group (join here) next month, and it’s going to be a combination of SMR (self myofascial release & Yin Yoga). So not only does it help with flexibility, it can help with some annoying aches & pains, too — win-win! 

Grade Earned: A++

The starter is now in the freezer, and the bread bakery is closed for now.

Nutrition
Not really quite sure what happened here. I was doing great up to my birthday — and I got back on track right after my birthday, too. But the weight has crept up a little. I have some ideas, and I’ve been implementing them. It may just be a seasonal adjustment. I hope!

Grade Earned: B

Cross Training
Yoga, running, a little hiking, walking, a little bit of indoor cycling. I’m doing pretty well, but slacked a bit on strength training. Although the first ST I did recently, I was so sure I was going to have some DOMs — and I didn’t. There’s been a lot more Yoga as I do short practices in the Facebook group — I guess it’s working for me too.

Grade Earned: A+

March 2021  gets  . . . 
. . . an A. Probably should’ve been an A-, there was definitely some room for improvement in a few areas. I did feel really run down for about a week there in the middle — which is why there was so little ST — but gave my body what it needed and bounced back pretty quickly.

February Goals:

  • Continue to lengthen out my long run. Y. I started the month with a long run of 4 miles, and slowly worked my way up to 6 miles. Taking it slow & easy to keep my body happy. I don’t plan to go much over 7 or 8 miles any time soon (and it depends on my body), as I am still not training for anything.
  • Do some longer ST. Y/N.  Y. I did once, LOL! Most of the little ST I did, if you’re not counting Yoga, was short. ST is so important, but listening to your body is more important.
  • Balance + Core Challenge. Y. I had fun coming up with a variety of routines in the Facebook group and on YouTube (here). I know my balance still needs work! Watching my parents age, I know just how important this is. May I also say that it’s important to use a cane/walker if that is necessary, no matter your age. Pride goeth before a fall, indeed! I hope I can stave that off for a long, long time. I just had a conversation with my mom about that. She’s good at using her cane, but is reluctant to use a walker, and I think she’s at the stage that she needs to. So just gentle nudges for her for now and pray there are no falls.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. It’s time for a little Spring cleaning. I’ve started, but it’s not always easy!

Which leads me to April Goals:

  • Continue to lengthen out my long run. I am not going to make any goal for how long I want my long runs to be. My body will tell me. I would definitely be happy to be at 7 miles by the end of April, but a happy body is more important to me.
  • Do some longer ST. I will continue to the short practices in the morning, as it’s really working for me right now. Time to do a longer one at least a one day a week — on the days I don’t run.
  • Flexibility Challenge. I am having fun coming up with some very different — and effective — practices.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Always a goal. Over the years I’ve gotten much better at it, but it’s always a work in progress.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Love Will Keep Us Together: April 2019

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Yup, had this post *almost* ready to go last week, but not quite ready. So I’m wrapping up April today. Technically I only missed running those last couple of days in April.

No real plans for any big goal races any time soon. Heck, at this rate the 5k the beginning of June will be my big goal race! It’s been a tough couple of months. So why do I keep returning to running?

Because most days I still love the way I feel after a run. I’m a much happier person. And yes, I was a huge Captain & Tenille fan back in the day.

Getting in scheduled runs
Still no scheduled runs. Thankfully no longer any snow, unlike March. I am still running without a real goal. I had just pretty much gotten a good base back — until last week. May will be another month of rebuilding that base slowly.

Grade Earned:  A

Recording my runs
It must be easier when I’m not actually training for something and the mileage is low, because I’ve been good about recording my runs..

Grade Earned: A

Hey, it takes time to braid your hair!

Dynamic Warmup
Still skimping on this one. I can’t blame it too much on cold. Time and/or procrastination . . . that’s a different story.

Grade Earned: B

Foam Rolling
Every once in a while I get too busy to foam roll. My body tells me the next day I’ve been a bad girl.

Grade Earned: B+

It’s not just the matcha that makes this smoothie green!

Nutrition
Nutrition has definitely been tightened up. Still going through the discovery phase from Eat Live Thrive — read about it here, and at some point you can expect a follow up post. Of course the last week I’ve mostly been eating eggs, white rice, and drinking bone broth (but hey, that’s May, not April, anyway).

Grade Earned: B+

Support

  • Massage? A short massage after the Delmar Dash.
  • Chiropractor Appointment? Still not much going on, but it’s probably time for a maintenance appointment.
  • Do I need a hair appointment? I had already made one for tomorrow. Gotta look decent for Mother’s Day.

Grade Earned: B+

A little yoga fun on the deck (when it was still spring-like)

Cross Training
There has been a lot of yoga, a lot of Pilates, and strength training is slowly being reintroduced. I get my best results as far as how I look if I’m lifting some — not to mention it’s really important as we age to keep those muscles strong! I get on the stationary bike as a warm up for workouts frequently. Well, that was all before I got sick, of course.

Grade Earned: A+

April 2019  gets  . . . 
. . . a A-. One race. Recreational running. Yoga, Pilates, and some strength training. Better nutrition, trying to discover the foods that really work for me, a slight weight loss. Some spring like weather — finally! Of course we can’t control the weather, but I can’t tell you how desperately I need some sunshine (too bad it went away again at the end of the month).

April Goals:

    • Continue to Prehab. Y. The foot is feeling better. Coincidence? Nope!
    • Continue practicing yoga.Y. 
    • Restart PITT28 Modified. N. Decided to just stick with Yoga + Pilates for now.
    • Plan out meals the day before. Y. Most of the time. It helps.
    • Foam roll almost daily.Y. Most of the time — although I will admit I’ve fallen back to foam rolling only when I run, and I do personally see a benefit from it on non-running days too. 
    • Start an Elimination Diet. Y. To me it’s been fascinating (see my review of Eat Live Thrive Diet for a little more info here).
    • Meal plan on the weekends! Y. Most of the time. It’s always a fluid practice, as it should be — but having some kind of plan helps you to stay on track. 
    • A short race? I went into the Delmar Dash undertrained (read about it here) and unsure of whether or not it was really the best idea. Glad I ultimately decided to do it.

Which leads me to May Goals:

    • Continue to Prehab. As always, something is always better than nothing.
    • Strength train 2 – 3x week. I did start a little strength training again in April. I don’t want to go crazy with it — I have a tendency to think I must always squeeze it in and push when I probably shouldn’t — but I would like to push just a little bit more. Stronger person = stronger runner. Except of course I need to ease back into it again.
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga! It actually has helped in my last two illnesses.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Start the Lifestyle Phase of the ELT Diet. As I write this I am almost done with the Discovery Phase. I only had 2 foods left to test! I should still be able to start Discovery this month. It’s time to move on to figure out just how many carbs my body really needs.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Plan out meals the day before. I have definitely found that doing my planning in an afternoon break works well, but I still do have days where I don’t have that afternoon break. Progress, not perfection, and consistency are the keys.
    • A short race? Hmm, do I want to do a 5k that isn’t far from my house this Thursday evening? Maybe. Again, stay tuned! Yeah, well, obviously that didn’t happen. It wasn’t meant to be.

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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

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