Fuel SMART,Train HARD, Run FAST.

I'm back in town! I'm so glad to be back. Disneyland is fun, but it is a lot of work to do with kids. I brought a ton of running clothes with me but never used any of it. it seems despite my well intentions, something always came up in the mornings and never allowed adequate time. so instead I got a week full of walking:)

I just received a Nike top layer that I'm testing. I was excited to use it this morning, but got very poor sleep last night so I opted out of the ladies running group this morning. I'll have to give it a try tomorrow morning instead. I love the directions Nike sent with it, " If able, use under safe but harsher conditions, preferrably snow, rain, wind. Use under 50 degrees." Bring on the storms! I have to send back the sample when I'm finished, but it would be a great addition to my running closet.

I couldn't force myself on the treadmill today so I went to the gym instead. 60 minutes on the elliptical and 15 minutes on bike.

Lazy days are in the forecast for December it seems. Since I'm running Ogden I'm trying to figure out a good time to start serious training again. I usually give myself at least 3 months of training before a marathon, assuming I already have a base. How many months do you train before a marathon?

6.5 down Main. I had to make myself run this morning. No more excuses of sleepless nights, I have to get out! For the last week, I haven't been able to get on a normal sleep schedule, but I should know that this always happens when I travel with any time change. Last months trip had me off for weeks! Plus it doesn't help when you have a little buddy in the next room making requests throughout the night. If I'm not beating up the bad guys (or critters) in his dreams, I'm getting him another blanket, wiping tears, threatening him, and running into walls and doors that show up out of nowhere in the night. I could have sworn I fractured my cheek the other night. Last night was legit though, he peed the bed and someone (me) forgot to put the bed protector on when his sheets were changed. What an ordeal. However, I can tell good things are to come. During breakfast this morning he stated, "Guess what mom? I don't eat my poop anymore!" Good to know. Clearly that is a sign of maturity that hopefully translates into restful nights.

 Anyway, since I don't have a race in sight, I'm focusing on testing a Nike top. I only have to get 5 more chilly runs in before I have to send it back. So far so good. I need to make a schedule for myself, running and exercise is boring lately otherwise. I need to start running to a couple TV series. I did start watching Parenthood. It looks like it will be a regular on the DVR. The Office is always good, love the X Factor, and The Bachelor is starting....ooooo.

6am- 7 miles on Davis. Picked up the last two miles at 7:00 and 6:34. 7:54 AP. Foggy outside.

60 mins cross training at gym with strength training.

5:45 am- Easy run on the Blvd. with small group.

PT exercises for 40 mins with hip and ab focus. 3 sets if each to failure. I've gone too long without doing these and they were harder than they should be. I really think doing these regularly will be the key to stay injury free for me. 2 mile warmup on treadmill.

Mid-day run today. I can't remember the last time I ran in the middle of the day but I felt great. I had to push my son in the stroller so I was definitely pushing harder. Garmin died in themiddle. I wasn't planning a tempo but since the weather was nice and I had a bit of a challenge to make it home before the kids got out of school, I went with it. 1 mile warm up follwed by a progressive run. Had to go by feel for this but effort was around 7:00 AP but with stops, hills and stroller was probably in reality 7:30 AP. One cross guard yelled at me for walking with her across the street. Apparently I was supposed to wait till she was in the middle of the street stopping all traffic before I proceeded. I have a lot to learn. Next time Ill just go on the other side of the street and dodge traffic while laughing like usually do. That might be frowned on with a baby in stroller. So I kindly thanked her for the reminder and pressed on. Last two miles were around 6:20 AP effort. Just beforegetting home I saw an injured dog in a gutter which tried to walk but clearly had a broken hip/ hind legs. Pulled out phone and called animal control. They acted like I was over reacting. Huh. Good run overall.

60 mins cross training at gym. 15 mins elliptical WU with 45mins of hip and ab exercises, 3xfailure.

7:00AM- Great group run this morning.  I only knew Kam and Mark P, but Mark brought with him a 16 passenger van full of runners from SLC, so lots of new faces! At 32 degrees and 95% humidity, we braved the cold, snow, slush and fog for a 12ish mile loop from Rocket park, down to Davis Blvd and somehow looped up to Bountiful Blvd. The two mile climb at half way had me panting like a puppy. I'm positive I could have walked faster. The climb had to range from 10-15%. It was challenging. I couldn't see who was ahead of behind me because the fog was so thick! I need to do more hills like that, but I would really need to be forced into it again. Kept a good pace throughout. Gotta love the pack mentality!

Garmin is up and running. My husband took it apart last night and did an operation that had a great outcome. The trick is making it stay on my wrist since I lost the metal loop thingy...I need to send in still it looks like. I tell you though, that man can fix anything! 

6AM- COLD! Ran up to Davis for 8 miles total. Last mile was 6:22 but had downhill. Loped for the first couple miles then averaged 7:22 pace for last four miles. Running in the dark makes you feel so fast, until you get home and look at your Garmin. Sobering.

I finished the Nike Test. I am sad to send back the product! I'm going to want one when it comes out. Hopefully they'll just send me one! I hope to get another test soon. It was great motivation to get out the door without a race in sight. 

My right leg hurts since yesterdays hills. Low impact for today. Gym cross training. cardio, hip and ab exercises.

Gym cross training. elliptical with ab and hip exercises.

I finally made myself run on my TM. It helped that I got surround sound installed in my "home gym"(aka a treadmill in a room)for Christmas. I laugh every time I go into that room. The last time the TM when my father in law went flying off the back making a hole in the wall behind. Since he was okay, we can laugh about it. I'll keep the hole there for a while for it's mood boosting ability:)

 My goal is not make it any larger by falling off at high speeds as Ogden training is around the corner. Today's last 90 sec at 5:00 min/mi threatened the size of the hole behind me. 8 miles with 4 easy and 4 at 6:57 AP. Felt fine considering I've only cross trained for the past week. My goal is to feel comfortable training with faster AP for all runs this training season.

Looking back I realize most of my runs are at an easy pace of ~8:00, causing me to wonder if they are "base miles" or "junk miles." During training season, I constantly feel like I am balancing a fine line between challenging a PR or an injury. That being said, I know there is a difference between an overuse injury and a stupid running injury, with the later coming from pushing too fast without an adequate buildup/base. I get both but generally the "stupid" injury. The cure to that one is consistency I think. Too much consistency can cause the first, overuse. A balancing act for sure. For me, I feel like every run needs a purpose, even every mile. Can I get the basic same benefit from cooling down with less impact? I think so. Sometimes I loose this vision in the last 1-2 mile cool down when the same purpose can easily be done on the elliptical. What do you think?

After run did hip and ab exercises for 30 mins with ankle weights. 

90 mins at the gym with cross training. My sister is in town so we had a blast working out together. She is quite the ab queen. 50 mins or 4 miles on the elliptical followed by 30 mins of ab work.

I have a rigor mortis big toe caused from a bunion. The movement is so limited, that can't be normal. Maybe there is physical therapy for your toe? I don't want surgery if I can help it yet. I stretched it out and now I'm paying the price. It will calm down, but it flares up anytime I add increased weekly mileage or speed work and especially races. My podiatrist recommended a certiain insole, but I'm hesitant to mess with that. Grrrr!

90 mins of swimming, mixed with lazy river running, holding my two boys. Quiet the workout. Stubbed my inflamed toe while doing it, so that was nice:)