Reboot: February 2021

I was very clear on trying to listen to my body and slowly ease back into activity after three weeks of pretty much just Yoga and walking. I know I lost cardiovascular fitness in that time — thanks to my Garmin automatically recording my V02 MAX — but still never really felt much DOMs as I transitioned into working out more again. Thank you Yoga!

It’s very refreshing to go away and take a break, to clear your head, and just get into something else.
— Francois Nars

I know for some people an extended break from fitness would have them climbing the walls. Breaks can be a great way to get back to what you love. To become really clear on what’s important to you. You may realize that yes, you absolutely loved what your were doing and are willing to do whatever it takes to get back to it. You may have a new found appreciation for things that you took for granted. You may realize that some of the things you thought were so important maybe aren’t quite that important.

Of course you should ease back in gently, which you can read more about at this blog post here.

Running through cold, snowy February

Getting in scheduled runs
Still no scheduled runs. I runfess I kind of like the lack of pressure to train. That might change as the weather sloooooowly gets more conducive to running.

Grade Earned: 

Recording my runs
I’m doing fairly well with this, although sometimes it may take a few days, by which time of course I’ve forgotten most of what I felt on the run.

Grade Earned: A

Dynamic Warmup
In January I slacked on this because really — it was only a mile! Of course my shoulder injuries (thankfully short lived) showed it sometimes doesn’t take much to hurt yourself. The runs are getting a little longer, so I’ve buckled down and done it. It’s easier when running from home in the Winter, I find, rather than driving somewhere to run (somehow I feel as though I need to make up for the time lost driving and just get going which is silly).

Grade Earned: A

Lots of body work!

Foam Rolling
Still rolling pretty much every morning. As always, before runs, too.

Grade Earned: A+

I got my birthday cupcake; I also shared a *little* with Mr. Judy

My Sourdough: someone had to eat it!

Nutrition
Nutrition was pretty good, but of course a bit of birthday indulgence and with more activity, more hunger.

Grade Earned: A

Walking in a Winter wonderland

Cross Training
Yoga, running, strength training, walking, a little bit of indoor cycling. I think I’m good!

Grade Earned: A+

February 2021  gets  . . . 
. . . an A. I didn’t know how I would feel in February (other than tired, cold — that’s just a given!) and coming back from three weeks off running so I made my goals really conservative. I know that it’s better to ease back into things rather than dive right in — less likelihood of injury or a rebound illness.

January Goals:

  • Continue to run 3 x week. Y. It’s slow, it’s not very far, but it is running!
  • Listen to what my body is telling me. Y.  Y. For the most part. As I felt better, it’s too easy to get back into doing too much. So far so good.
  • Ease back into strength training. Y. I tied this to my morning Yoga. I foam roll, I do Yoga, and then I do a very short ST session. Getting it done first thing in the morning is a great way to make sure it actually gets done.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. I knew I planned to indulge on my birthday, so I tried to eat pretty clean before that. It was actually easier when I wasn’t feeling well and most of the time just not super hungry. Better to feel good, obviously.

Which leads me to March Goals:

  • Continue to lengthen out my long run. I might end February with 4 miles — hey, it is what it is — and quite frankly with the weather, that doesn’t really bother me anyway. I still don’t see much in the way of racing in my future, so it’s all about rebuilding my base.
  • 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.
  • Balance + Core Challenge. I did a morning routine challenge in the Facebook group in February; I *think* March will be a balance + core challenge. Join us here.
  • 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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March 2018: Did I pass?

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We celebrated my Mom’s 90th birthday. Then we will celebrate with her again and my Dad’s 92nd birthday as well, with the whole immediate family. I tried new stuff and yeah, I shoveled a lot of snow (in fact, there’s still snow on the grass, even though the last big storm missed us. Thank God).

Getting in scheduled runs
March marked my return to running. Despite starting easy, I was struck with runner’s knee in both knees. One knee resolved quickly; the other was more stubborn but seems okay now.

Grade Earned:  A

Recording my runs
I’ve been right on top of recording my runs — trying to do it the day I run, although that doesn’t always happen. I’ve continued to record my level of sleep (normal, below, above)

Grade Earned: 

Dynamic Warmup
In an effort to strengthen my knee, I’ve tried hard to stay on top of the dynamic warmup and added clamshells and leg lifts when I’m running from home.

Darn procrastination has me shortening it some days.

Grade Earned: A-

Foam Rolling
I’ve continued to keep up with the foam rolling, too. And that includes spending a bit more time with it — holding it for 30 seconds (or thereabouts) on tender spots.

Grade Earned: A

At least some of what I tried was healthy


Nutrition
Since I’m now more active, I’m eating more, which makes life a little easier. If only the scale rewarded me for my efforts. Part of the problem with that was that as I got more active, I also got rungry. And there was a little too much mindless munching on some days. It’s always my downfall. But I’m really enjoying the Lifeway Kefir cups, which are high in protein and low in sugar — lower than greek yogurt.

Grade Earned: B

Support
I used up the last massage in my package. I wish I had health insurance that paid for a monthly massage because I’d surely do it! I went t the chiropractor, and by that time, my knees were feeling pretty much okay. My hips, as usual, were a bit out of alignment. I didn’t get to epsom soaks as often as I planned to — a couple for the month; I think. I enjoy them but taking the time to do them is hard!

Grade Earned: A-

Actually did yoga in a studio


Cross Training
While I would love to say I’m back to ST three times a week, that would be a lie — but I did get in two times a week. I’ve been on my stationary bike some this month. And I did more yoga than normal, since I did a few classes at a studio.

Grade Earned: A

March 2018  gets  . . . 
. . . a A-. I thought I returned to running easily enough, but when my knees told me I didn’t I listened — and now they seem to be back to normal. I tried some new stuff, I did a little too much mindless munching which showed up on the scale, and I celebrated birthdays with both parents.

March Goals:

  • No reason to push. Have 2 rest days following a run until I really feel rested. Y. I took the rest I needed, when I needed it, but now I feel back to normal and am running two days in a row sometimes.
  • Strength train 2-3 x week. Y. 2 times per week + yoga and some stationary bike.
  • Get back to Epsom salt soaks. Y. Sort of. Not enough.
  • Foam roll — really foam roll. Y
  • Book a hotel for Freakin’ Fast Half. N. Not yet, anyway. It is on the to-do list and I did start my research, but nope, not booked yet.
  • Sign up for 5k in April. N. But I know what I’m planning. 
  • Book last massage in the series.Y

Which leads me to April Goals:

  • Wall sit 30 seconds 1 x week (net downhill half in July).
  • Strength train 2-3 x week.
  • Get back to Epsom salt soaks.
  • Foam roll — really foam roll.
  • Book a hotel for Freakin’ Fast Half.
  • Run a short trail race if the weather is good. And a road 5k. Maybe a 5 mile road race. I know the races I want to do — we’ll see which ones my body wants to do.
  • Greens daily. That was actually a March goal, and I only missed a few days in March.

Did you sign up for my Honeystinger discount giveaway here? It ends tonight!

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.

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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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February 2018: Did I pass?

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I know TOTR is no longer doing monthly grades, but I liked the idea so I’m keeping it. You’d think a month with almost no miles run would be short. You’d think wrong!

Getting in scheduled runs
I can’t fail myself on this one, even though I’m not sure I’ve ever had such a low month of running since I started running. And it’s not the first time I’ve gotten sick; in fact, I’ve been far, far sicker in the past.

But it may be the first time I got sick when I wasn’t actively training for anything.

Grade Earned:  C-

Recording my runs
Well, when you don’t run much, it’s easy to record your runs, right? After reading more about recovery, I also started to add some more metrics to my running journal: a simple little graphic for my sleep:

  • Below Normal
  • Normal
  • Above Normal

I hope that I keep that up when I get busier. And actually pay attention to it!

Grade Earned: 

Dynamic Warmup
I made damn sure to properly warm up when I did return to running. Because it had been so long since I ran. Helped that I wasn’t running far so running wasn’t consuming all my time.

Except . . . damn, I waited around forever for it to warm up last Wednesday. Which it did — but it was cool and drizzly in the morning. So right around the time I wanted to start warming up for the run, the dogs decided they must go out. And of course I don’t want an accident, so I was delayed quite some time while they enjoyed some sunshine and sniffed everybladeofgrassaround.

So I admit I didn’t quite take as much time as I might have if I hadn’t felt rushed — again!

Grade Earned: A-

Foam Rolling
I do foam roll. I’m pretty good about it. And most of the time, it takes me all of five minutes. That’s for calves, quads, hammies, IT, and piriformis. And then I read Coach Rachel’s post, Runners: You Need to Foam Roll! Thirty minutes? Say whaaat?

So I’ve started to actually take more time with my foam rolling. My calves and hamstrings are always so tight. We’ll see how long I can keep it up . . .

Grade Earned: A-

Balancing indulgence with healthy foods


Nutrition
Making sure to eat less when I was less active wasn’t easy; I will freely admit that. But it was worth it, in the end, because I managed to maintain my weight. I only hope that wasn’t because I’m losing muscle mass (which no doubt I am).

Grade Earned: A

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I promise I’m gonna research it more & write a post!

Support
No need to visit the chiropractor until next month, especially considering I wasn’t running. But I got a massage on my birthday and visit the Salt Den. It is time to schedule that next haircut . . .

Grade Earned: A

Cross Training
Well, since I wasn’t running, can I say I was cross training? There was a little yoga (until I seemed to relapse and decided I needed more rest again). There were lots of dog walks when the weather got nicer. And I’ve started to add back in some bodyweight exercises.

Grade Earned: C

January 2018  gets  . . . 
. . . a B-. Most of it wasn’t my fault, and I did a good job on some things that weren’t easy, but let’s face it, I spent the majority of the month laying on the couch watching the Olympics.

February Goals:

  • Book 2 massages (I have a package that runs out in March). One on my birthday. It’s my birthday tradition. Y
  • Register for the 1812 race. Y
  • Keep up the Epsom salt soaks — let’s shoot for three (although it is a short month!). N; too tired to sit around soaking my feet, but it probably would have been good for me.
  • Strength train 2-3 x week. N for obvious reasons
  • Continue to research 2018 halfs in November/December. N
  • Continue to play around with all the great tips from Laura @ Mommyrunfast’s Fit & Fueled course (a new one coming in March !) Y well sort of

Which leads me to March Goals:

  • No reason to push. Have 2 rest days following a run until I really feel rested.
  • Strength train 2-3 x week.
  • Get back to Epsom salt soaks.
  • Foam roll — really foam roll.
  • Book a hotel for Freakin’ Fast Half.
  • Sign up for 5k in April.
  • Book last massage in the series.

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.

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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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