We can learn to love again: August 2019

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So sue me: I basically picked Pink’s song because I like it and it’s my blog. So there. I haven’t fallen out of love with running, although maybe I’ve fallen out of love with training hard? I don’t know. The nice fall-like weather at the end of the month did make it easier to fall back in love with running. It can be nice to race here and there where you want to, and concentrate on other things.

Just give me a reason,
Just a little bit’s enough,
Just a second we’re not broken, just bent,
And we can learn to love again

August was intense with developing my 20 minute yoga routine to film (I know, just 20 minutes — how hard could it be? Hard, turns out!), keeping up with the course work and beginning to try to review for the final test for my YTT.

The harder you work for something the sweeter the reward, right?

A mix of trails and road this summer, with friends & solo

Getting in scheduled runs
I keep thinking I really need to research Fall halfs, but there just hasn’t been time. It may be a one half only year. So no need to follow a schedule.

Grade Earned:  B

Recording my runs
I was doing great with this right up until the very end of August. Then I completely fell off the recording runs (and anything else, like my normal gratitude list). That’s life!

Grade Earned: B

Dynamic Warmup
A mixed bag. Sometimes. Sometimes not. Before I know it it’ll be so cold I’ll have to do those warm ups inside.

Grade Earned: B

Foam Rolling
I didn’t foam roll as often as I did in July, but we’re still good here. I always miss it if I don’t do it!

Grade Earned: A

Nutrition
My ultimate goal is to get to a point where I maintain my weight without having to monitor it so much, or track what I eat so much. I haven’t been tracking a few months now and the weight is holding steady. Nutrition has been mostly good, but it does seem as though we ate out this Summer more than normal. On the other hand, we haven’t traveled in a long time, which might also explain why maintaining my weight has been easier.

Grade Earned: B+

Support

  • Massage? Still in a holding pattern.
  • Chiropractor Appointment? Yes and apparently good thing I did.
  • Do I need a hair appointment? Even though I know those layers really need a trim, at the same time I’m totally digging my longer braid.

Grade Earned: B+

Lots of yoga practice trying to figure out how to film my practicum

Cross Training
Just like last month, I’ve done well with yoga — don’t laugh, it’s easy to skip it while you’re trying to learn about it! — and strength training has been pretty good, too. Not as much Pilates, which I actually really enjoy, too. What will I do when I start actually teaching yoga classes???? Stay tuned!

Grade Earned: A

August 2019  gets  . . . 
. . . a B+. 1 trail race. A little hiking. Maintaining my weight. No injuries.

August Goals:

    • Continue to Prehab. Y. A little less often, but the foot still feels pretty good.
    • Strength train 2 – 3x week. Y. Nailed this in July. Slipping a little lately, but I’ll get back to it when I’ve finished my test/video.
    • Keep long runs about 6-7 miles. Y. I considered doing 8 miles yesterday, but since the last few weeks have only been three times a week and this week I did four times, I quickly ditched that idea.
    • Lots of Yoga & Studying. Y. Totally nailed that one. Will it be enough?
    • Foam roll almost daily. Y. Slipping a little here, too, but still foam rolling a lot — but it only takes 10-15 mintues!
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Still mostly working. Will be interesting to see if it still works as the days get shorter, which is usually a time I struggle more with my weight.
    • Meal plan on the weekends! N. I tried, but I didn’t succeed.
    • Trail race at the end of the month. Y. The Running Gods gave us some awesome weather and you can read about it here.

Which leads me to September Goals:

    • Look at Fall halfs! I took out prehab. I’m still doing it, sometimes, but so far, knock on wood, things feel pretty good most days so time to move onto another goal. This may be a year of only one half . . . or maybe I will decide on a race to run. Maybe that’s what I’ll turn my focus to when I graduate as a break.
    • Strength train 2 – 3x week. This will always be a goal. As we age, we naturally lose muscle. Not a good thing.
    • Work up to 8 miles. Maybe 9? There’s a 15k I usually do in November. Sure, I could do it even with just 7 mile long runs, but that wouldn’t be prepping my body. My body likes to be prepped.
    • Working on practice teaching — and finding a studio to teach/sub at. I have a lot of things I want to work on yoga-related. I definitely need a lot more practice teaching — although I need a little downtime, too, after I take my test and graduate.
    • Foam roll almost daily. Continue using my Lauren Roxburgh foam rolling and regular pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. Winter is coming. It’s a time I — and most people — tend to put on weight if not mindful.
    • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I sorta started to do it, looking at what recipes I wanted to try, but then not write them down and not be able to find what I wanted to make.
    • A race? At some point? Races are still abundant at this time of year. Just need to look around and see what appeals to me.

btuesdaytopics

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

coachescorner

Sunshine of Your Love: July 2019

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I have to admit I didn’t realize what song this was from the title, but when I clicked on the link, yup, I knew it. Who here hasn’t done an early morning run in the sunshine — maybe a bit too much sunshine?

I’m with you my love
The light’s shinin’ through on you
Yes, I’m with you my love
It’s the morning and just we two

July held a race, lots of fun stuff off the road, and yes, plenty of sunshine and early morning runs.

Annual Fourth of July race tradition

Getting in scheduled runs
Slowly beginning to think about running goals for later in 2019, but still nothing big on the horizon, so still maintaining my base with occasional hills and speed work. You’ll notice there are no tempos!

Grade Earned:  A

Recording my runs
I’ve been pretty good with recording runs. I like having that to look back at! Those Thursday night trail runs — they keep me up until almost my bedtime! Most of them are at least a half hour drive from my home, some further. Sometimes I just gotta go to sleep not long after I get back home, so yeah, I get to those when I get to those.

Grade Earned: A-

Dynamic Warmup
I’ve been a bit better at getting out there earlier, but it’s still not always easy. It’s not the greatest idea to just run, even in the warm summer, but hey, I’m as human as the next gal. Sometimes that’s exactly what happens.

Grade Earned: B

Foam Rolling
I’m still in “love” (see what I did there?) with foam rolling. Well, love might be a strong word. Any time I skip it, I feel it, and that’s what keeps me rolling.

Grade Earned: A

Nutrition was decent in July, with occasional treats (yup, I still consider sushi a treat!)

 

Nutrition
As I mentioned last month, I took a break from actively trying to lose weight to simply maintain where I am. I am definitely maintaining. That isn’t a bad thing.

Grade Earned: B+

Support

  • Massage? I had plans to make an appointment, I truly did, but July ended up with a few unexpected expenses. Hopefully it will work into the budget in August.
  • Chiropractor Appointment? I do every other month unless something’s wrong, so there was no need in July.
  • Do I need a hair appointment? I think I tipped over on that one — it’s time!

Grade Earned: B+

Bruise on shoulder courtesy of my fall on the trails, but that was about the only thing hurt. Lots of Yoga, naturally.

 

Cross Training
Yoga (for obvious reasons) and strength training are going pretty strong. Pilates has been harder to fit in. At the beginning of the month I realized that strength training had been a bit lacking, so I’ve been doing a lot of Pahla Bower’s shorter workouts on Youtube here, with one or two of the slightly longer ones. The body feels pretty good in general.

Grade Earned: A+

Yup, this was after the fall — still smiling (mainly because I was out of the woods and away from the darn bugs!)

 

July 2019  gets  . . . 
. . . an A. 1 race. More fun with friends. A concert. Short hike. Maintaining my weight. No injuries.

July Goals:

    • Continue to Prehab. Y. A little less often, but the foot still feels pretty good.
    • Strength train 2 – 3x week. Y. Nailed this in July.
    • Start extending my weekend runs. Y. I maintained at 6 miles for my long runs, with one 7 miler. Pretty good in a hot, humid summer (most of the time).
    • Continue practicing Yoga. Y. Obviously YTT requires some Yoga practice.
    • Foam roll almost daily. Y. Towards the end of the month it actually did get to daily; I bought a deal from Lauren Roxburgh (her Website is here, but you can find some free videos on Youtube) which includes 3 foam rolling routines that are only 10 minutes or less. They’re quite different so I’ve been doing them daily — in addition to my usual pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. It definitely feels freeing to not be tracking what I put in my mouth, and so far I’m still maintaining my weight without tracking. Always a work in progress.
    • Meal plan on the weekends! Y/N. It’s been harder with the classes/videos I have to watch, the live calls, working on my practicum (already!). Does thinking about what I’ll eat in the coming week count? Well, I guess it does. I know that I’ll get back to it.
    • Annual Fourth of July race. Y. Indeed, and you can read about it here.

Which leads me to August Goals:

    • Continue to Prehab. My feet have been doing pretty good. Sometimes I only do my PT exercises a couple of times a week. As long as my feet aren’t bothering me it’s working for me.
    • Strength train 2 – 3x week. You may not have noticed, but I’ve actually begun to strength train more frequently — but often for just a little bit. I shoot for two longer sessions (about 30 min) 2 times a week, and short (often just 10 min) about 3 times a week. I like the results I’m getting from that. I might bail on a busy day if I’m looking at 30 minutes or more, but you can always squeeze in 10 minutes.
    • Keep long runs about 6-7 miles. I could be ready for a half in a month with my base, but the reality would be I’d prefer a couple of months to feel well trained and safe.
    • Lots of yoga & studying. I have my written test and my practicum for my YTT in September. I’ve learned a lot, but I haven’t been able to actually study as much as I’d like to because just the course itself is so time consuming!
    • Foam roll almost daily. Continue using my Lauren Roxburgh foam rolling and regular pre-run foam rolling.
    • Continue to try to eat intuitively — unless the weight starts to creep up. I had planned another short detox this month, or as I prefer to call it, a reset. I decided to push that off until September. I’ve been maintaining my weight at a good place (which doesn’t mean I wouldn’t love to lose a few pounds, but then most of us would).
    • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I at least have a plan in my mind, but having written down is much more helpful.
    • Trail race at the end of the month. Depends on the weather.

btuesdaytopics

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

coachescorner

August 2017: Did I pass?

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August was a month of good running, but I’ve let a lot of stuff slide that I really shouldn’t. Let’s not even talk about the length of my hair (and bangs!). It’s kind of scary.

So let’s get right down to it.

Getting in scheduled runs
I skipped one run this month due to feeling super run down. And I felt a lot better the next week!

Grade Earned:  A-

Recording my runs
I’m slipping a bit on this one. Sometimes days go by before I get around to it — who remembers what they did yesterday, let alone a few days ago? I need to get back into it, because I know find the information very useful and am always sorry when there are gaps in my journal.

Grade Earned: B

Dynamic Warmup
I made a real effort to do my dynamic warmups, even when I was short on time, and not just go through the motions, either. And the full routine, too. 

Grade Earned: A+

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Not enough of this

Foam Rolling
I continued to be pretty good with my foam rolling, but there was a time or two (or three) that I left it to the end of the day — mainly when I ran at the end of the day — and I just threw in the towel on it.

Grade Earned: B

Respecting my body
I think I listened closely to my body and definitely respected it. And I was rewarded by not getting sick (knocks on wood).

Grade Earned: A

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Yummy, healthy food

Nutrition
I joined an eating challenge this month. I didn’t lose much weight at all, but I feel better and my clothes are fitting better, too.

Grade Earned: A+

Support
Kind of fell off of the deep end there . . . it’s been months since my last chiropractor appointment and ditto with massage. I feel pretty good, but I also know that these things are important for me.

Grade Earned: B-

Cross Training
No stationary biking. I swam until the pool closed down for maintenance. I stopped hiking because either the weekends were too busy, it was too hot and humid, or I was just run down.

I actually think that hiking might be part of why I was feeling run down; I don’t regret it at all, but I also know I wasn’t really getting in enough rest. And I have a list of places I want to get to . . .

Grade Earned: B

August 2017 gets  . . . 
. . . an B+. I know everyone will say it looks like a great month, but I know that I’ve been skipping some important stuff. You can only get by with that for so long until it comes back to bite you. I always find it harder as the days get shorter, even if I appreciate the cooler mornings and more shade for running.

Which leads me to:

Goals for August:

  • Keep my journal up to date. Sort of
  • Swim once a week (until they close the pool mid-month for maintenance). Y
  • I’d like to continue some trail running, but that will depend on the weather during the dog days of summer. Ditto hiking. Y for trail, N for hikes
  • Maybe sign up for a trail race at the end of the month. Maybe. – read about it next week!
  • Continue with Pahla B’s Guide to Faster Running for strength training. Y (slight hiatus one week when needed more rest)

Goals for September:

  • Keep my journal up to date.
  • Return to swimming when the pool re-opens. Doesn’t have to be every week.
  • Epsom salt soak once a week.
  • Continue my clean eating plan — maybe about 90%. Deprivation never works!
  • Continue with Pahla B’s Guide to Faster Running for strength training.
  • Foam roll immediately following roll unless I’m not home, and then do it when I get home. I’m just too liable to let it go if I wait until the evening.

I’m linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup.

Tor-box

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

coachescorner

July 2017: Did I pass?

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I started rebuilding my base in anticipation of my fall half marathon. There was a bit of speedwork, some trails, some hills. But all in all, a month of easy running (and one low key, shorter race).

It’s been a nice break that I needed. I love to travel, but it was good to have some time at home, too.

Getting in scheduled runs
Since my next half was almost 3 months away at the beginning of July, there wasn’t a whole lot of hard running this month. Or piles of miles. It wasn’t that hard to get the miles in, other than juggling the dogwalking with the runs.

Grade Earned:  A

Recording my runs
I’m doing a little better getting those runs recorded in a reasonable time frame now that life isn’t quite so hectic.

Grade Earned: A

Dynamic Warmup
Somehow, though, I still always seem to be rushing through my warmups. Either I’m getting in extra miles before a group run, or I have to hurry home to the dogs, or I have to walk the dogs before it gets too hot . . . On the other hand, I did do my warmup mile before Firecracker 4 and my dynamic warmup, despite being there with a group.

I think the only thing saving me is that since it’s nice and warm, it’s not all that hard to be standing around a few minutes before a run warming up.

Grade Earned: A-

Foam Rolling
Because I slacked so much on foam rolling in June, I’ve started to try to do it soon after my run instead of waiting until I go to bed. There’s nothing wrong with foam rolling later in the day; there’s just the my tendency not to do it if I don’t do it right away.

Grade Earned: A

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I admire the runners who are outside no matter the weather but sometimes I choose the mill

Respecting my body
With lower mileage my body is feeling pretty good. A few very minor aches — sometimes. I try to get my runs in in the morning when possible — the heat & humidity in the second half of July made running in the afternoons a definite challenge. And when the “feels like” temperature is in the 90s — well, my treadmill is fixed.

Grade Earned: A

Nutrition
I’ve been pretty good with my nutrition in July, really cleaning my act up for the most part (aside from the tastes of the Mac & Cheese & Corn puddings at the BBQ place — something that tastes that good is definitely not that good for you!).

And yet the scale continues to mock me. And some of my running clothes are just tighter than they ought to be. It’s annoying.

I know I’m definitely not perfect, but I’ve made a real effort here!

Grade Earned: B

Support
No chiropractor appointment or massage, but those are things I don’t do every month unless I’m having a problem. Knock on wood, with the lower and easier mileage, I’ve been feeling pretty good.

Grade Earned: A

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Continued exploring the area

Cross Training
Some stationary biking, some easy swimming, some easy hiking.

Grade Earned: A

July 2017 gets  . . . 
. . . an A. I’ll go easy on myself. I think it probably should be an A-, but that’s probably only in my mind. Sure, the scale isn’t where I want it to be but I know I’ve really tried hard to eat healthy this month.

Which leads me to:

Goals for July:

  • Continue keeping my journal up to date. Y
  • Swim once a week. More or less
  • Run on trails occasionally — an easy run once a week would be great, but something is always better than nothing. Y
  • Continue to hike occasionally — if the weather doesn’t get too humid and buggy for it. Amazingly, Y!
  • Get back into regular (2-3 x week) strength training. Y

Goals for August:

  • Keep my journal up to date.
  • Swim once a week (until they close the pool mid-month for maintenance).
  • I’d like to continue some trail running, but that will depend on the weather during the dog days of summer. Ditto hiking.
  • Maybe sign up for a trail race at the end of the month. Maybe.
  • Continue with Pahla B’s Guide to Faster Running for strength training.

I’m linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup.

Tor-box

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

coachescorner